A couple of year’s ago, I put up a post here called, How to Turn the Glute Ham into the Modern Day Torture Rack.
In that post I combine the Glute Ham Raise with other forms of training in order to bring about some very challenging and fun movements.
Guest Post by Mike Fitch of GlobalBodyWeightTraining.com
I already know what you’re thinking, not another ab article, how many times can we repackage the same old crap?
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Since my formative years, I have found the pull-up to be a fun and fascinating phenomenon. It’s one of the best and most basic tests of strength, plus it puts the little guys on a level playing field with the big boys.
The single arm variation takes the pull-up to a whole new stratosphere. Performing a one arm pull-up requires an elite level of strength and control; learning to do one takes patience and humility. If you are going to embark on this journey, be ready to work hard.
Several years ago, a client of mine asked me if I’d ever seen anyone do a pull-up with one arm. I held up my hand, grabbed my opposite wrist and asked him, “ya mean like this?”
“No,” he said, “without the other hand assisting at all.” I told him I hadn’t, then I said something I haven’t said again since, “I don’t think it’s even possible.”
A lot has changed since that conversation, both in my training, and more importantly, in my philosophy. I’m a believer now, having seen many seemingly impossible feats of strength performed right before my eyes. I’ll never forget the first time I saw someone do a one arm pull-up. It was a game-changer.
Before you even think about training to do a one arm pull-up, you should be able to do at least 15-20 standard pull-ups with strict form. Once you’ve got that foundation, there are several effective methods to use to work towards a one arm pull-up.
The first step is doing a one arm flex hang. Pull yourself up with both arms, let one go and try to stay up. Start with an underhand grip before you worry about going overhand. Don’t feel bad if you drop right away in the beginning; hardly anyone can do this on their first try.
After you can hold a one arm flex hang for a couple of seconds, the next step is doing a one arm negative by slowly lowering yourself from having your chin over the bar to a dead hang at the bottom. Be prepared to drop quickly the first time you try to do a one arm negative. When starting out, don’t even think of it as a negative, just try to lower yourself an inch or two. Gravity will take care of the rest.
Once you can do controlled negatives, start practicing self assisted one arm pull-ups. There are a few ways you can do this. My favorite is the archer pull-up, which involves assisting your primary arm by resting your secondary arm on the top of the bar. This will give you added stability but will still place most of the burden on your primary arm.
You can also give yourself an assist by grabbing the poles (or door frame) that support your pull-up bar. If your setup doesn’t allow for this, you can spot yourself by draping a towel over the bar and holding it tightly while pulling yourself up with your other arm.
While you obviously need your arm to be strong, you also need tremendous core strength to do a one arm pull-up. When you are practicing your one arm flex hangs, negatives, and self-assists, remember to keep your abs engaged. Exercises like planks, side planks and L-sits are great to help build the core stability to perform a one arm pull-up.
Due to the shape of your body, your legs will naturally sway to one side during a one arm pull-up and you’ll likely wind up rotating a bit on the way up. You might find it helpful to extend your free arm away from your body for balance.
One great thing about lifting your body weight is that you tend to recover faster than with free weights. I’d heard about “greasing the groove” with bodyweight exercises, and since I worked in a gym, I started training one arm negatives and hangs throughout the day. Unfortunately, just when I started to get close, I began developing pain in my elbows. I took a break from training one arm pull-ups for several weeks – there are always bumps in the road. Finally after almost a year of practice, I got my first one arm pull-up in July of 2008. The one arm pull-up is a fickle mistress, however; It was almost three months before I repeated the feat.
I’ve been training for one arm pull-ups and chin-ups for over three years now and I’m still kept humble by it. On a good day, I can get a couple of reps, but some days I still struggle to even hold a flex hang for more than a few seconds. Thankfully, I haven’t had joint pain lately, due to a consistent stretching routine and knowing when to rest.
This doesn’t mean that you can’t practice one arm pull-ups throughout the day if you have a bar in your doorway (or work at a gym). I still advocate the idea of “greasing the groove” to build the proper neurological patterns, but I advise you to ease in slowly. Rest is also an important part of the process.
No matter where you are now in your fitness journey, if you proceed with diligence and dedication, the one arm pull-up is within your grasp. Stay hungry and focused, you might even exceed your expectations.
Al Kavadlo, CSCS, is a personal trainer, freelance writer and author of the book, We’re Working Out! A Zen Approach to Everyday Fitness. For more information visit www.AlKavadlo.com
Want more Killer Info on Pull-ups from Al? Check out this post = > All Kinds of Pull-ups.
In this new article I am going to discuss something that is of great importance.
But first, something really cool.
This movement is awesome for:
We cycle in this variation once in a while after the lifter / athlete demonstrates proficiency with horizontal and vertical pressing AND horizontal and vertical pulling (*Remember, we must create a balance in the volume of movements).
As the lifter goes through the range of motion of the press there is a torque across their torso that is very significant and this must be stabilized. Once stabilized and braced and with the shoulder retracted and packed back, the lifter will begin their set.
In the video you’ll hear me instruct John (the second athlete in the video) to switch hands on the press. During his set I am always observing, instructing and providing lifting cues for form. I saw his rep was slow and he was losing stability. Once I see this, I must immediately jump in and instruct him to switch hands or end the set if he has already lifted with both arms.
This is the key.
NO GRINDING REPS. There is no need. In a fatigued set where the reps are grinded out, that is when injuries occur. Also, if every set is taken to this “failure”, overtraining is much more likely. We want to see quality reps and complete focus by the athlete. They must be “in” the set the entire time. As my good friend Rob Pilger says, “Fatigue makes cowards of men” and fatigue also puts the athlete into a compromising position. Do you let them grind the rep out in a bad movement pattern, or do you cut the set and get another rep on the next workout?
My 20 years in the trenches advice? Cut the set.
Coaching Cues:
Coaching Cues:
* Key Note: A neutral grip is preferred for athletes as this is the most advantageous and safest position.
You have to see this testimonial for AMPED Warm-up. It is from Nicolas Amp (yeah I love his last name!) and it is awesome. Not only does he provide great feedback, he also sent me a picture of him watching AMPED in his car during a traffic jam! Check it out!
“As a strength coach, it is my responsibility to make sure my athletes get the best from their workout and do not get injured. Every training programs, no matter how good they are, can not be performed well without a proper and well-designed warm up protocol. This is where AMPED comes in action! Everything you need to know about warming up is explained. Self-myofascial release methods, mobility training and activation… everythig is in here. I’ve been particulary interested in mobility training and what I’ve found in AMPED totally answered my questions. Thanks to AMPED, I’m confident I’m going to bring my athletes to the next level. If you are a serious strength coach, you have to get AMPED!” — Nicolas AMP
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Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)
