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One Arm Pull Up Training!

one arm pull chin up 1APU 1ACU

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#1 OFFLINE   Electron

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Posted 10 March 2012 - 12:37 PM



This is where I'm at right now, constructive criticism appreciated.
Disregard the left arm attempt, it's shot right now.

My bodyweight is 61kg/135#s, and can do weighteds with about 40kg/90#s.
The hardest part of the movement for me is the beginning part.
Without assist, I can't get the motion started from dead-hang.

#2 OFFLINE   Electron

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Posted 10 March 2012 - 12:40 PM

Sorry I posted this twice, my internet was iffy.
I don't know how to delete it, but if a moderator were to delete one of them, I'd appreciate it.

#3 OFFLINE   RichAZ

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Posted 11 March 2012 - 10:01 AM

Its so nice you posted it twice! :grin:

#4 OFFLINE   Electron

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Posted 11 March 2012 - 12:00 PM

Its so nice you posted it twice! :grin:


Thanks for noticing man, I just wanted to show how creative I am and set myself apart from the others by posting twice!

#5 ONLINE   Cannon

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Posted 11 March 2012 - 12:26 PM

That's my problem too. I can't get the motion started.

Good work though! 90# is a heavy weighted at your BW!!!

#6 OFFLINE   demarcoa

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Posted 11 March 2012 - 01:35 PM

Looks good, maybe add isometrics at the bottom (a one-arm hang pulling up) and try pausing your weighted chins at the top, that'll help add more control.
Also, try 1/2 to 2/3 reps from a dead start--just starting from a normal standing position and pulling up with one arm from there--really helped me.

-edit-
Just realized this was probably my first post ever on the gripboard, don't actively use this username very often lol.

Edited by demarcoa, 11 March 2012 - 01:36 PM.


#7 OFFLINE   Electron

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Posted 11 March 2012 - 03:39 PM

That's my problem too. I can't get the motion started.

Good work though! 90# is a heavy weighted at your BW!!!


Thanks Matt, I'm training to be able to do pullups with my roommate on my back off rolling thunder handles. She's 100-105 #s.
You got some good pull up strength too, I've seen Adam's upload of you beastin'.

#8 OFFLINE   hellswindstaff

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Posted 11 March 2012 - 05:19 PM

Decided that I would post one as well... the dubbing is off btw. Also, I said "I have about 2 1/2 fist to go before I'm at the end of the towel @ 175lbs bodyweight."


Edited by hellswindstaff, 11 March 2012 - 05:21 PM.


#9 OFFLINE   hellswindstaff

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Posted 11 March 2012 - 05:21 PM

Decided that I would post one as well... the dubbing is off btw. Also, I said "I have about 2 1/2 fist to go before I'm at the end of the towel @ 175lbs bodyweight."



#10 OFFLINE   demarcoa

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Posted 11 March 2012 - 05:38 PM

^ That's pretty strong, didn't look like you were using the towel all that much!

Might as well post mine... this was from yesterday, first full rep with right arm! And a 'hopped' rep with left arm.



#11 OFFLINE   hellswindstaff

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Posted 11 March 2012 - 05:46 PM

Is that water piping from a basement or did you make that? Either way that looks sick! Good job on the chinning. Whats your BW?

#12 OFFLINE   Electron

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Posted 11 March 2012 - 05:55 PM

Decided that I would post one as well... the dubbing is off btw. Also, I said "I have about 2 1/2 fist to go before I'm at the end of the towel @ 175lbs bodyweight."

http://www.youtube.com/watch?v=wAmbUHrc578


Looks like you're ready to move another fist length down that towel! Good job man.

#13 OFFLINE   demarcoa

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Posted 11 March 2012 - 05:58 PM

Hellswindstaff, that is a 2'' water pipe protruding from the wall of my dorm (I live in the basement). I'm 5'8'', low-140s.

#14 OFFLINE   Electron

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Posted 11 March 2012 - 06:00 PM

^ That's pretty strong, didn't look like you were using the towel all that much!

Might as well post mine... this was from yesterday, first full rep with right arm! And a 'hopped' rep with left arm.

http://www.youtube.com/watch?v=EeFMaXFfXDA


You're a beast, man. That was a good hold after each rep, too.
I'll catch up to you... I hope.

Hope you make even more progress, and become able to bust out a few more reps.
I wonder if it's hard to be able to rep a 1AP after you can perform a rep already.

#15 OFFLINE   Electron

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Posted 11 March 2012 - 06:02 PM

Hellswindstaff, that is a 2'' water pipe protruding from the wall of my dorm (I live in the basement). I'm 5'8'', low-140s.


We're about the same size then. Do you ever do weighteds?

#16 OFFLINE   demarcoa

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Posted 11 March 2012 - 06:10 PM

Yes, most of my training has revolved around doing weighteds, I only included specific OAC training in the past 2 months or so. I've done +90x3 and +70x6.
The specific training was primarily dead-start partials (as I mentioned in my first post), but some finger-assisted reps too. I like holds a lot but didn't include them much. I only did a hold after this 'set' because it was a true max and wanted to get it on video.
I am not sure how hard it will be to do another full rep but my next goal is to get 1 full rep + 1 half rep with each arm, because I saw a video of an armwrester doing one full rep each arm followed by a bunch of partials between 3/4 and 1/2 range of motion, that seems more elbow-friendly and maybe easier to progress.

#17 OFFLINE   hellswindstaff

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Posted 11 March 2012 - 06:29 PM

Can I... sure, but I'm not ready to go down one more yet. I just dropped one fist. One week my hand is supinated, the next pronated, the next neutral grip... then I drop. I'm taking it slow to make sure that I don't have any plateaus :).

#18 OFFLINE   Electron

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Posted 11 March 2012 - 08:41 PM

Can I... sure, but I'm not ready to go down one more yet. I just dropped one fist. One week my hand is supinated, the next pronated, the next neutral grip... then I drop. I'm taking it slow to make sure that I don't have any plateaus :).


What's your exact training routine? Sets, reps, and all.

#19 OFFLINE   hellswindstaff

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Posted 11 March 2012 - 08:53 PM

5-10 singles everyday on a 4-week cycle.

Week 1: 5-10 singles everyday with a supinated grip (because it's the strongest)...
Week 2: 5-10 singles everyday with a pronated grip (because it's the second strongest)...
Week 3: 5-10 singles everyday with a neutral grip (because it's the 3rd strongest)...
Week 4: 5-10 singles... everyday with whatever grip I choose

Week5: drop down the towel by one fist, mark the progression with a zip tie, and repeat the cycle

I'm rotating the grip so that I insure constant progress... remember strength is a product of your nervous system and thus motor learning

Edited by hellswindstaff, 11 March 2012 - 08:51 PM.


#20 OFFLINE   demarcoa

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Posted 11 March 2012 - 09:37 PM

^ Interesting that you're training for it everyday. You'll probably have to break it up at some point, but that seems like a solid and balanced progression now, especially using all three grips... I never got much out of the towel but that's me.



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