Yes, commando pull-ups are generally harder than regular pull-ups. In a commando pull-up, you grip the bar with one hand in front of the other, which requires more grip strength and balance. This position also engages your core and shoulders more intensely, making it a tougher variation compared to regular pull-ups.
Yeah they're much harder than normal pull-ups. I agree that there should be a standard for when to include them. Either by unlocking them or by how fast you can do strict pull-ups (such as 10 strict pull-ups 16 seconds or under will unlock them). Perhaps this idea can be shared with the support team.
1. Kipping Clap Pull Ups One simple variation on the normal Kipping Pull Up and you have one of the most difficult pull ups on earth. Check this video out!
Tip: Because neutral grip pull-ups tend to be a little easier, they're a great way to train a little more pull-up volume, as you'll be able to do more repetitions as compared to a pronated grip or a wide grip pull-up grip.
From a strength building perspective, strict pull ups have the upper hand. Whether they are band-assisted or not, pulling without momentum and in multiple planes is hard to beat when seeking upper body strength, shoulder health, and general physical capacity.
The muscles of your upper trunk, your arms and back, have less mass. It takes a ton of effort to generate enough power against gravity to move all that posterior chain weight through space using only your upper body. Basically, you're heavy.
I came to realize after all these years training bodyweight that one's ability to do 20 pull-ups in a row stands for impressive upper body strength and endurance. At first sight, there is nothing unusual in doing 20 perfect pull-ups except that only a handful of people can.
Above-average strength and fitness are indicated by being able to do: 13 to 17 pull-up reps or 18 consecutive pull-ups for men. 5 to 9 pull-up reps or 7 consecutive pull-ups for women.
Yes, it is easier for short people to do pull-ups!
Not only that, but the work required to do a pull-up increases faster than the size of the person. It becomes increasingly more difficult the larger you are!
The average male can perform about 14 pull-ups, categorizing him as Intermediate. World record for pull-ups in one minute is 52 for men and 39 for women. Age, body weight, and fitness level significantly impact your pull up capability.
Tip. The Navy SEALs fitness test requires you to run 15 miles in 10.5 minutes; swim 500 yards in 12.5 minutes; complete 50 pushups in two minutes; 50 curl-ups in two minutes; and 10 pull-ups in two minutes.
There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women.
The heaviest weighted pull up is 109.20 kg (240.74 lb) and was achieved by Liu Weiqiang (China) in Zhangjiakou, Hebei, China, on 7 March 2023.
An overhand grip pull-up is the hardest to do, because it places more of the workload on your lats. The wider your grip, the less help your lats get from other muscles, making a rep harder.
Commando pull-ups are a unique variation that combines elements of both the neutral and overhand grips. This position requires significant core stability and engages your biceps intensely due to the alternating side-to-side motion.
Many would-be recruits training for military service have high goals of getting 20 pull-ups on their fitness test. This is typically the gold standard for branches of service and groups that test pull-ups, like the Marine Corps, Rangers and other special operations units.
It is extremely rare to come across someone who has the capability to perform 30 strict pull-ups.
The reduced flexibility and range of motion due to muscle hypertrophy may limit the bodybuilder's ability to execute pull-ups with proper form and strength.
Using thicker handles for pull-ups increases the demand on your grip strength because it requires you to engage more muscles in your hands, fingers, and forearms to maintain your grip on the bar.
Average Pull Up Counts for Different Fitness Levels
Those at an intermediate level can do around 14 pull-ups, showing good technique and strength. Advanced lifters can do about 25 pull-ups, and elite lifters can do 37 or more.
The minimum expectations are as follows: Male: 2 Pull Ups. 35 Sit Ups (2 Minutes)
Strength to bodyweight ratio
The lighter guy will have a higher strength to body weight ratio, BUT the standard would be lower (ratio wise) for the bigger guy. So if 30 pullups is considered excellent for a guy who weights 150lbs, 22 pullups would be considered excellent for a 250lb guy.