One armed pull-ups

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  • April 22, 2006 at 3:18 am #526

    This is my main goal for the year.

    Has anyone managed a one armed pull-up?

    Any special tips on training for these?

    At present, I’m just including a set at whatever set/rep scheme I’m on for the week using one of those counter-balance pullup machines on back days.


    April 22, 2006 at 5:45 am #2619

    That right Charlie – Poliquin, rate a 1 in 6000 success rate or some enormous number.

    I got some good info from Thomas Incledon, who is a bit of a wiz’ with pullups of all kind including 1 armers.

    His technique uses a hanging technique controlled by the using the leg on the arm side being used, stuck out frontward and straight. The other leg is bent with the knee about waist high and angled away from the body. Sounds awkward, but this balances the body stopping it twisting to one side, as only one arm is holding the body.

    If you do just negs, you will see what I mean. Watch out for the ab’s synergistic overflow though, it will make your stomach hurt for a number of days after. You might nearly pop some forearm muscles as well. A couple of sets of 5’s should start you off. But prob’ nowhere near doing a concentric. The concentration is to be on gripping the lats and slowing the negs down. DA

    P.S I have a picture of Thomas doing these, but you might do as well by Googling his name.

    April 24, 2006 at 4:10 am #2620

    Here is the article by Thomas, about pullups, unfortunately no pictures. The text is the same as that in my article which has pictures of every exercise.
    He makes pullups fall into 7x grades, the 7th (highest) is the single arm pullup. DA

    May 18, 2006 at 12:08 am #2621

    I have got two mates who can perform a one arm pullup (one of them only using the last two knuckles on his middle and ring finger) Both are super advanced world class rock climbers.
    As far as resistance training goes they mainly involve hang and campus board training, the odd bit of forearm and shoulder work and heaps of core stability/ab work. They are also as flexible as a 14 year old russian gymnast! The rest of the time it is climbing and bouldering.
    Both of them are very light (60 and 68 kg each) and have the lowest BF% I have seen!
    When performing a one arm chin up they appear to ‘twist’ their way up. Starting in a semi pronated handposition and finishing in a supinated fully locked elbow position. legs are used for counterbalance one out to the front and one to the back.
    I have a feeling that body weight has a lot to do with being able to execute a one arm pullup. I reckon that the heavier you are (even if it is mostly muscle) there is a disproportionate increase in difficulty. Especially if you are evenly distributed muscle wise (rock climbers have scrawny chicken legs)

    May 19, 2006 at 8:04 am #2622

    @Blackheathen wrote:

    (rock climbers have scrawny chicken legs)

    And most other parts as well ! DA

    May 19, 2006 at 8:27 am #2623

    And most other parts as well ! DA

    except for the callouses on their hands and bunyons on their feet!

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