Single-Arm Commando Pull-Up Negative
Instructions
Getting Started
Stand directly under a pull-up bar.
Reach up and grasp the bar with a neutral grip (palms facing each other) as you would for a standard commando pull-up, but use only one hand.
Use your free hand or jump to assist yourself in getting your chest or chin up to the bar height, so you start in the fully contracted position.
The Movement
Controlled Descent: Once at the top, remove all assistance from your free hand and slowly, under complete control, lower your body back to the starting hanging position.
Maintain Tension: Keep your core tight and maintain body tension throughout the entire descent to prevent unnecessary swinging.
Execution: Focus on taking 3-5 seconds to reach the bottom.
Form Tips
Keep the non-working arm near your side or gripped to your own body to avoid using it for stabilization.
Ensure your working arm fully extends at the bottom of the movement before releasing your grip.