Commando Standard Pull Up Specifications:

1. Dead Hang with palms facing forwards, hands slightly wider than shoulder-width and elbows locked out - no momentum.

2. Pin your shoulder blades down, away from your ears. This will create tension and lock them into an ‘active’ position - rather than passively hanging from the bar.

3. Pull so that chin passes over the bar. The bar should be at throat height. Maintain a solid hollow shape throughout - legs should not contribute to the movement.

4. Lower down so that elbows fully lock out, back in the active hang position.

5. Perform reps without the feet touching the floor.

6. This movement should be completed at 1 second count at the bottom and top of each rep (as demonstrated in the first reps of the video)