Скачать или смотреть Commando Pull Up - Intermediate

The Commando Pull Up is another great variation of the Regular Pull up. With this Pull Up you have to prevent yourself from turning around, which gives this version an extra dimension.

So, keep the shoulders Retracted and Depressed while in motion. You can hang in the Dead hang, but before you pull with your arms, first pull with the scapula's, to engage them (Scapula Pull). Alternate sides with your head.
You can switch hand position too for the second set, because the front hand uses a different force than the other... try it and you'll know what I mean.

Good luck training and if you have any questions, don't hesitate to ask :-)

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Train Safe!