| | One armed pullups inspired by ether |  |
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Mdrop
Posts: 711
Join date: 2009-10-25
Age: 22
Location: Collegeville, PA and Miami Beach, FL
| | Subject: One armed pullups inspired by ether Wed Jan 20, 2010 7:46 pm | |
| Right now im training to do a one-armed pullup. What i am doing currently is putting two fingers ON the bar (not curled around it) and the other hand normal grip. Im doing an almost full extension down because i cant go all the way down (elbow) and im doing 3 sets of 3 on each side and im supersetting that with tucked lever pulls. Should i also be doing weighted pullups or anything else? I weight about 190 lb if that helps. I really dislike doing weighted pullups so i was wondering if anyone had any tips (besides the towel and keep moving your hand down it). |
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Daniel
Posts: 949
Join date: 2009-05-30
Age: 19
Location: Melbourne, Australia
| | Subject: Re: One armed pullups inspired by ether Wed Jan 20, 2010 9:28 pm | |
| Weighted negatives, not much weight maybe just a few kg, really helps.
Weighted pullups are really helpful, only use a weight where you can rep out max of 5 reps. OAP = strength not endurance.
Aswell as the towel pullups you mentioned, try relying on the assisting arm less and less. |
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circusfreak
Posts: 396
Join date: 2009-10-31
Age: 36
Location: Ulladulla, South Coast NSW,Australia
| | Subject: Re: One armed pullups inspired by ether Wed Jan 20, 2010 11:57 pm | |
| Dude the towel method is a great training technique for One arm Chins/pulls, put this one high on your list of training methods. I'd like to hear of any better than it. |
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Experimenter
Posts: 82
Join date: 2009-12-02
| | Subject: Re: One armed pullups inspired by ether Thu Jan 21, 2010 10:33 am | |
| | Mdrop wrote: | | Right now im training to do a one-armed pullup. What i am doing currently is putting two fingers ON the bar (not curled around it) and the other hand normal grip. Im doing an almost full extension down because i cant go all the way down (elbow) and im doing 3 sets of 3 on each side and im supersetting that with tucked lever pulls. Should i also be doing weighted pullups or anything else? I weight about 190 lb if that helps. I really dislike doing weighted pullups so i was wondering if anyone had any tips (besides the towel and keep moving your hand down it). |
Try Jack Arnow's pulley system. You need a bar at your house, though. The guy used it so he could regain a OAC after 55 years old. Man, I wish I could build one. |
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Batman
Posts: 16
Join date: 2009-12-28
Age: 21
Location: Scarsdale, NY
| | Subject: Re: One armed pullups inspired by ether Wed Feb 10, 2010 1:09 am | |
| I am also training for them and what I do is assisted OAPs and OACs
I grip the bar with either a pull-up or chin-up grip and then stand on a chair (or other raised surface) with the opposite leg (other leg extended out or at side). I then would do a normal OAP of OAC using just enough leg power to get myself over the bar. As you progress, you end up using less and less leg and eventually, a full OAP.
This is also good pistol training.
good luck |
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VVVxxx
Posts: 33
Join date: 2010-04-17
Age: 21
Location: Earth
| | Subject: Re: One armed pullups inspired by ether Wed Apr 21, 2010 6:57 pm | |
| yea basically you want to work on the thing that your doing (2 fingers with one hand, full grip second hand, and eventually work down to one finger...like the pinky). Also you can hang a towel off the bar a grip it with your assisting hand, the lower you grip, the more work your other hand is doing. Negatives are good (one arm lockouts). Heavy weighted pullups too. One arm grip strength is important as well.
here are OAP articles from dragondoor:
http://www.dragondoor.com/articler/mode3/232/
http://www.dragondoor.com/articler/mode3/113/ |
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tyciol
Posts: 22
Join date: 2008-12-15
Age: 26
Location: Canada
| | Subject: Re: One armed pullups inspired by ether Fri May 21, 2010 12:05 pm | |
| | Batman wrote: | I am also training for them and what I do is assisted OAPs and OACs
I grip the bar with either a pull-up or chin-up grip and then stand on a chair (or other raised surface) with the opposite leg (other leg extended out or at side). I then would do a normal OAP of OAC using just enough leg power to get myself over the bar. As you progress, you end up using less and less leg and eventually, a full OAP.
This is also good pistol training.
good luck |
That's a neat point you brought up about the pistols. I wonder, we have bilateral movements where we use 2 limbs together but it's usually both feet or both hands. In this case, you're using 1 arm and 1 leg, I like it.
Since we got a free hand and foot, I wonder if we wear an ankle weight (or if someone has a big handled kettlebell slip foot through that) and a heavy dumbbell in the free hand, we could add weight to the pistol/OAC combo?
Dumbbell would probably be easier when you want to switch to working the opposite limbs since it's more of a hassle switching weight on a foot.
The only thing is I wonder, would this cause some spinal rotation/lateral flexion problems? I would worry about that a bit I guess, but if we focus on maintaining a good posture and train both sides equally I figure okay.
Batman I am wondering, would you use the same/side or opposite side leg/arm combos? Like if you were practicing assisted one-arm chins with your left arm, would you do a pistol with your left leg, or your right leg?
I can picture either way but not sure what would work better, gotta go goof around now. |
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| | One armed pullups inspired by ether | |
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