Author Topic: One-armed Chin (Read 10152 times)

Bryan Augstein · « **on:** January 19, 2009, 02:01:09 PM »

This has been one of my goals for a while now, and I finally have the time to devote to being serious about my goals, but I'm a bit at a loss of just how to go about this. Other than One-armed negatives, what other exercises will help? Will weighted chins help at all? Thanks

ZacharyCohn · « **Reply #1 on:** January 19, 2009, 03:20:44 PM »

Beastskills! http://beastskills.com/OneArmPull.htm

Ryan Ford · « **Reply #2 on:** January 19, 2009, 04:14:26 PM »

dont get frustrated if it takes a long time for you to get there. chances are you will probably make some good progress and then run into some elbow pain. as soon as you get that, take a step back and rest. then continue toward the goal once it feels better.

ive made a couple decent runs toward the oac. i got them kipping fairly easily but dead hang has taken a lot longer. currently i can do about a 15 second long negative oac, but i still cant quite get all the way up on a normal oac. it certainly does take a long time to get and can be very frustrating, but never give up and you will eventually get it!

Chris Salvato · « **Reply #3 on:** January 19, 2009, 06:59:01 PM »

It takes a VERY long time. You really need to learn how to suck it up and do a ton of negatives. Negatives are so intense for me that they make me want to throw up as much as a MetCon used to. This is a VERY hard skill to attain.

I highly suggest you get up to a .5x BW pullup as your first step on the path to an OAC.

You really need to have a will of steal and be strong as a bull to do it. My unassisted negatives are non-existent on my left and about 3-4 seconds long on my right -- I have been working on it for about 4 months ... and I was doing WPU for about 5 before that

Bryan Augstein · « **Reply #4 on:** January 19, 2009, 07:11:33 PM »

The difficulty of this is one the main things drawing me to accomplish this goal. And believe me - I want it.
I'll start my weighted pull up regime tomorrow and keep updating on my progress.

Chris Salvato · « **Reply #5 on:** January 19, 2009, 07:17:11 PM »

You can and will get it.

It takes a lot of time but you will get there if you are consistent for long enough. Then you will join the One Armed Chinup club...i can't wait to get my inaugural pin

Steven Low · « **Reply #6 on:** January 19, 2009, 08:19:52 PM »

Negatives, weighted pullups, assisted OAC (fingers or hanging rope), pulley assist system with weight, etc.

Mathew C · « **Reply #7 on:** January 20, 2009, 07:37:52 PM »

I only know of a few traceurs who can do an OAC - Blane, I assume David Belle, and I think I Forrest

Ryan Ford · « **Reply #8 on:** January 21, 2009, 08:14:05 AM »

not so sure about Forrest or David. I've also seen Bobby from UK.

On APK Steven Low, Travis Noble, and Matt Marshall all can. Maybe a few others. And give me another couple weeks.

Chris Salvato · « **Reply #9 on:** January 21, 2009, 08:36:08 AM »

Ish from NYPK can OAC too...but from what i hear he didn't even need to train for it - genetically gifted bastard.

Travis Graves · « **Reply #10 on:** January 22, 2009, 07:07:48 AM »

Yeah it will take a long while... Years for me. I just got my left arm a couple of weeks ago, I got my right arm four months ago, and started training them 2 years ago.
When I started I couldn't do a negative almost at all. I used a ton of methods, most of which are described in the beast skills article. Some people say tendinitis is unavoidable but I never got it...
Ryan, when I was getting close, some things that put me over the edge were training the iron-cross and really hitting my grip strength a lot.
Good Luck!!

Chris Salvato · « **Reply #11 on:** January 22, 2009, 07:52:20 AM »

Quote from: Ryan Ford on January 19, 2009, 04:14:26 PM

dont get frustrated if it takes a long time for you to get there. chances are you will probably make some good progress and then run into some elbow pain. as soon as you get that, take a step back and rest. then continue toward the goal once it feels better.

ive made a couple decent runs toward the oac. i got them kipping fairly easily but dead hang has taken a lot longer. currently i can do about a 15 second long negative oac, but i still cant quite get all the way up on a normal oac. it certainly does take a long time to get and can be very frustrating, but never give up and you will eventually get it!

Ryan, one thing I was thinking about (and this also goes back to what travis said) is that Grip is usually a huge weak link in this chain...even if your grip is beastly.

It might do you some good to get a wrap like people use for deadlifting and try to do an OAC with the wrap. If you can bust out an OAC with a wrap then you have the strength in every muscle group that you need for the OAC and the only thing you really need to work is your grip. If this is the case you can do a lot more grip work to get it a bit faster.

Steven Low · « **Reply #12 on:** January 22, 2009, 11:01:05 AM »

Yeah, it is true that grip is generally the most neglected attribute, and probably can help the most if you're close.

Ryan Ford · « **Reply #13 on:** January 22, 2009, 04:02:20 PM »

hmm ill try that. any links/tutorials to this grip wrap that you speak of? also, what are the best grip exercises to do for the oac? i like to think that i already have pretty good grip strength but ill take your guys word for it.

Chris Salvato · « **Reply #14 on:** January 22, 2009, 04:09:55 PM »

Here is a picture of someone using it on Sumo DLs.

You can get the wraps at any sports/fitness store -- ask for deadlift wraps. The only difference is that you wrap it around the chin/pull bar as you would wrap it around the deadlift bar. Most come with instructions...there are also pretty in-depth instructions on how to do this in SS....but I can't seem to find anywhere online that provides this info.

Here is a link to where you can find some online...
http://www.shopwiki.com/search/Dead+Lift+Straps+Black+(B000EDRYD4)

EDIT: In addition to what we said abotu grip - your grip may not be the limiting factor. This is just a test to see if it is or it isn't. If it is the limiting factor this will surely identify it. If not, then you got something else to work on, apparently

Shae Perkins · « **Reply #15 on:** January 23, 2009, 08:24:09 PM »

Maybe not the most conventional way to go about it, but maybe you could try rock climbing..? Bouldering has done wonders for my upperbody strength and without even training for a OAC I can seriously almost do one. I get about half way up, then I feel like my bicep is going to rip off of my arm...

Ryan Ford · « **Reply #16 on:** January 23, 2009, 08:32:09 PM »

Quote from: Shae "shae" Perkins on January 23, 2009, 08:24:09 PM

Maybe not the most conventional way to go about it, but maybe you could try rock climbing..? Bouldering has done wonders for my upperbody strength and without even training for a OAC I can seriously almost do one. I get about half way up, then I feel like my bicep is going to rip off of my arm...

heh maybe not quite as close as you think. i've been able to get about halfway up for a couple years now. although i havent been training it seriously for that long.

Shae Perkins · « **Reply #17 on:** January 23, 2009, 08:49:52 PM »

Well, with the pull-up bar in my room I found out something intersting...

From a complete dead hang I can absolutely not move at all, not even an inch. But if I start about 10 degrees shallower I can finish it off fairly easily...

Chris Salvato · « **Reply #18 on:** January 23, 2009, 09:05:41 PM »

Shae, if you want this skill, negatives and focused ROM static holds will help you get there. Focus on unassisted negatives...if you can do those then do static holds at the top, 45º from the top and 90º from the top...and at the very bottom since these are your weak points.

Ryan I would be really interested to see your progress since you can get to 90 without a problem. I can pull to about 110º right now which isnt bad since I couldn't pull at all not too long ago.

What exactly have you been doing to work them as of late?

Ryan Ford · « **Reply #19 on:** January 23, 2009, 10:31:01 PM »

i havent trained them seriously since november when i made a lot of progress and then stopped because i had a little left elbow pain. i can still bust out the 15 sec. negatives no problem. i can lock off at any position. i figure i just need to give it one last serious effort for a few weeks and ill have it.

i'll probably stick to what i did last time which was mostly just negatives and weighted pull ups.

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Author Topic: One-armed Chin (Read 10152 times)