Monday 18 July 2011

One Arm Pull-ups Training



Even if you can do dozens of two-armed pull-ups at a time (i.e. you have great strength endurance) you may need to work on building maximal strength before the elusive one-arm pull-up is yours. If you can pull yourself, along with a good fraction of your bodyweight, up over the bar, you may simply need to work on your technique. There are a number of different things you can try.

Only once you can perform at least ten consecutive dead hang pull-ups should you even considering training for this feat. Tendinitis is a bitch, so back off if you start to get pain in or around your elbows.

The following methods have helped me on my quest for the one arm pull-up, but keep in mind that these are not the only ways to train towards this feat. There are many paths that lead to the same destination–feel free to be creative!

The grip is important for an OAP because a strong grip on the bar will allow one to maximally contract the muscles of the upper body. If you are struggling to just hold onto the bar, it will be very difficult to coordinate the rest of your muscles to pull you up.

If you find your grip lacking, here's one way you can strengthen it

No comments:

Post a Comment

LinkWithin

Related Posts Plugin for WordPress, Blogger...