austinslater Posted July 9, 2005 Share Posted July 9, 2005 Ive been experimenting with a couple of different pullup variations and they seem to have helped me on the table. Here is one tip I got from Pavels newsletter and it is armwrestling specific as well: 1. Com. Alexander Lechner from Germany who chins himself on one arm at the bodyweight of well over 200 pounds has posted the following outstanding program for mastering this extreme feat on our forum: "1. Use a head high bar. Stand erect, no hanging, and grip it with your right hand. The elbow angle should be 90°. Grab your right elbow, biceps, or shoulder with your left hand. Now pull with your right as hard as possible and your body will lift of the floor. Lock off and go down. The most important point: when you pull keep the legs locked! When you do the negative don't go to a full hang but stop when the feet touch the floor, your elbow at 90°. Do two sets of low reps. Work slowly, no bouncing, just pulling. You will feel when it´s time to help less and less with your assistance hand. Work until you can do a one-arm chin from this position. It does not take long, gives you the feeling of a OAC, and it´s highly motivating. Once you can chin from the 90° position, increase the height of the bar by 2" and start all over. 2. After the first exercise do uneven chinups with a 20" long towel. Dead hang free for 5 seconds, than grab the towel with the free hand and do a pullup. But not until the chin is over the bar, just the first 2/3. The first and the second exercises will cover the full ROM with a slight overlap. When you have done the negative, let the towel hand go, do a 5 second free dead hang, grab the towel again and pull up. This strengthens the hands pretty good and gives you the feeling of the lock break, the difficult start of the dead hang OAC. The sets are the same as in the first exercise. With this method you will get a start and a strong finish. All in all, a really strong one arm chin through the complete ROM without sticking points." Remember to keep your shoulder sucked into its socket during the free hangs! If you don't, you will get injured. If you can't, you are not ready for this program. And let us be clear: the OAC is a dangerous stunt. 2. The other thing I have been doing is rolling handle pullups. I first heard about this from Devon Larratt. I think it helps a guy who hooks or toprolls and is a great lift that seems to transfer well to the table. Hope this helps you guys and feel free to comment Quote Link to comment Share on other sites More sharing options...
jad Posted July 9, 2005 Share Posted July 9, 2005 Ive been experimenting with a couple of different pullup variations and they seem to have helped me on the table. Here is one tip I got from Pavels newsletter and it is armwrestling specific as well:1. Com. Alexander Lechner from Germany who chins himself on one arm at the bodyweight of well over 200 pounds has posted the following outstanding program for mastering this extreme feat on our forum: "1. Use a head high bar. Stand erect, no hanging, and grip it with your right hand. The elbow angle should be 90°. Grab your right elbow, biceps, or shoulder with your left hand. Now pull with your right as hard as possible and your body will lift of the floor. Lock off and go down. The most important point: when you pull keep the legs locked! When you do the negative don't go to a full hang but stop when the feet touch the floor, your elbow at 90°. Do two sets of low reps. Work slowly, no bouncing, just pulling. You will feel when it´s time to help less and less with your assistance hand. Work until you can do a one-arm chin from this position. It does not take long, gives you the feeling of a OAC, and it´s highly motivating. Once you can chin from the 90° position, increase the height of the bar by 2" and start all over. 2. After the first exercise do uneven chinups with a 20" long towel. Dead hang free for 5 seconds, than grab the towel with the free hand and do a pullup. But not until the chin is over the bar, just the first 2/3. The first and the second exercises will cover the full ROM with a slight overlap. When you have done the negative, let the towel hand go, do a 5 second free dead hang, grab the towel again and pull up. This strengthens the hands pretty good and gives you the feeling of the lock break, the difficult start of the dead hang OAC. The sets are the same as in the first exercise. With this method you will get a start and a strong finish. All in all, a really strong one arm chin through the complete ROM without sticking points." Remember to keep your shoulder sucked into its socket during the free hangs! If you don't, you will get injured. If you can't, you are not ready for this program. And let us be clear: the OAC is a dangerous stunt. 2. The other thing I have been doing is rolling handle pullups. I first heard about this from Devon Larratt. I think it helps a guy who hooks or toprolls and is a great lift that seems to transfer well to the table. Hope this helps you guys and feel free to comment ← Great post Austin! Are you just hooking up two RT handles to a chin bar for the rolling pullups? Quote Link to comment Share on other sites More sharing options...
austinslater Posted July 9, 2005 Author Share Posted July 9, 2005 For now Im using the ironmind cable handles and I put schedule 40 2.5" od pvc. It actually spins pretty good. I would like to use the rolling thunders but need to pick another one up. Thanks! Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted July 9, 2005 Share Posted July 9, 2005 Check out DieselCrew.com soon for some cool pull-up variations. -Jedd- Quote Link to comment Share on other sites More sharing options...
smp76 Posted July 13, 2005 Share Posted July 13, 2005 Austin, I have also been a fan of pull up variations. Here are some of mine I have come across. 1: Pull ups with chains. Just attach then to you belt and have plenty on the ground so the resistance in creases as you pull and decreases on the way down. 2: vertical bar pull ups. gallery second page I have a few pictures in my gallery 3: Baseball pulls. I took a few eye hooks and drilled it into a baseball then took each and clipped in some rope and attached to the ceiling. I will get some picture tomorrow. The basics of this is grab and pull. As your hands get stronger you can try to kepp your palms flat to the bottom of the ball. 4: The previous mentioned towel pull up. just loop some towels and grab, and for me the thicker the better. Just some thoughts. -Sean Quote Link to comment Share on other sites More sharing options...
smp76 Posted July 13, 2005 Share Posted July 13, 2005 Here are some photos of my pull up tools. Pull up tools Sorry the images are blurred but my camera is on the fritz. -Sean Quote Link to comment Share on other sites More sharing options...
austinslater Posted July 15, 2005 Author Share Posted July 15, 2005 Sean, Great setup buddy. Im looking to set up something similar, thanks for the pics! Austin Quote Link to comment Share on other sites More sharing options...
smp76 Posted July 15, 2005 Share Posted July 15, 2005 Austin, No Problem man. Let me knwo how it goes. Jedd, I can not get the Diesel Crews' stuff to down load. Probably me. -Sean Quote Link to comment Share on other sites More sharing options...
jad Posted July 19, 2005 Share Posted July 19, 2005 I tried the Lechner workout yesterday and I like it better than the one arm latpulldowns I was doing. I've got a long ways to go on that top portion. Quote Link to comment Share on other sites More sharing options...
austinslater Posted July 19, 2005 Author Share Posted July 19, 2005 Josh, Im glad you were able to use something from the post. Keep us posted on how you do buddy! Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted July 19, 2005 Share Posted July 19, 2005 Here are some photos of my pull up tools.Pull up tools Sorry the images are blurred but my camera is on the fritz. -Sean ← nice stuff u got there. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted July 19, 2005 Share Posted July 19, 2005 Austin,No Problem man. Let me knwo how it goes. Jedd, I can not get the Diesel Crews' stuff to down load. Probably me. -Sean ← do you have windows media player on u're pc? or maybe clearing out u're cookies and cache on u're browser. if u have internet explorer, u would click on tools on the upper left hand corner of u're browser, then click on internet explorer. after that click on delete cookies and say yes to the question, then click on delete files and say yes to the question as well. after that, click on ok and then close and open up u're browser and try again. gl. Quote Link to comment Share on other sites More sharing options...
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