1-arm pull-ups - a simple and clear guide

Such a complex technique of one-arm pull-ups is extremely rarely used by bodybuilders in their training, but the exercise is gaining popularity in CrossFit and workout. Compliance with this standard indicates the physical perfection of the athlete, but it is impossible for an unprepared person to fulfill it. How to learn to do one-arm pull-ups, what auxiliary exercises are there to quickly achieve a very difficult task?

Content

• 1 Uneven-high pull-ups 1.1 Execution
• 1.2 Sectional exercise
• 1.3 Training norm
• 1.4 Improvement of technology

Common Mistakes

Errors when doing pull-ups on the horizontal bar in any style and technique are common among beginners, but they often lead to further growth of skill, although, strictly speaking, real mastery in this case is impossible to achieve.

And here are the most common problems:

1. Excessive movements - the legs should be straight or bent and pulled up, but it is unacceptable to dangle them and the body should also have a minimum of mobility - all its energy is directed into the hands.
2. Holding your breath may seem like it’s easier to do pull-ups, but in reality it also disrupts the functioning of the heart and provokes hypertension.

Uneven-high pull-ups[edit | edit code]

Uneven-high pull-ups

Execution[edit | edit code]

Grab the bar with one hand using an underhand grip—this is the preferred hand position for this exercise—and place your other hand on the wrist of your working hand. The thumb of the non-working hand should be under the palm, and the fingers should be under the back of the hand of the working hand. Lift your feet off the ground, bend your knees slightly, cross your ankles. Keep the muscles of the shoulder girdle tight, do not relax. The working arm is slightly bent at the elbow, the free arm is bent at a large angle. This is the starting position (Fig. 53). Bend at the elbow and pull yourself up until your chin is above the bar. This is the final position (Fig. 54). Pause at the top, then slowly lower to the starting position. Pause briefly and repeat.

Cross-sectional exercise[edit | edit code]

Uneven-high pull-ups have been known for centuries, but they became popular after the release of the movie “Rocky II” starring Sylvester Stallone. The exercise works on the grip and prepares the hand for more complex pull-ups of the following difficulty levels. During the exercise, the biceps and back muscles also work intensively.

Training norm[edit | edit code]

Improving technology[edit | edit code]

If you have enough strength for narrow pull-ups, then there will be no problems with uneven-high pull-ups. The main difference between these exercises is that the body weight is placed on only one arm. If the exercise is difficult for you, take time to work on your grip. You can hang by one hand after doing pull-ups, keeping your arms and body in the correct position.

The main exercise for developing forearm strength

In order to develop forearm strength, you need to realize that the muscles on it are controlled not by the wrists, but by the fingers. There are no muscles in the fingers themselves. The author of the mentioned book considers hanging training to be the best way to develop forearm muscles. The hang is the most natural way to develop your grip. Primates, escaping from predators, moved along tree branches, and the cubs clung to the fur of their mothers. A strong grip is something that is given to us by nature. However, the amount of manual labor is decreasing year by year, so effort will have to be made to develop the forearms.

By practicing hanging systematically, you can develop phenomenal strength over time. As with many other exercises, it is necessary to build a workout depending on the actual level of fitness, moving from simple exercises to complex ones. Despite the fact that the hanging technique is very simple and it is difficult to imagine a simpler exercise, not every adult man is able to hang on the bar without preparation for a full minute. The hang, like other exercises, has simpler options and more difficult advanced options.

Partial one-arm pull-ups[edit | edit code]

Partial one-arm pull-ups

Execution[edit | edit code]

Grasp the bar with one hand using the grip (overhand or underhand) that is most comfortable for you. Rings are an ideal projectile. The free hand is in any comfortable position; I prefer to place it behind my back, just like with a full one-arm pull-up. Any position in which it does not interfere will do. Pull yourself up (by jumping, swinging, or using a chair) by bending your arm at the elbow and lift your feet off the floor. The elbow should be bent at a right angle, the forearm parallel to the floor. Legs slightly bent at the knees. Tighten all the muscles of the body, do not let the body hang relaxed (Fig. 55). Pull yourself up, bending your elbow, until the bar is under your chin (Fig. 56). Pause, slowly lower yourself down to the starting position. Pause for a second at the bottom and repeat.

Cross-sectional exercise[edit | edit code]

This exercise helps you control your body by preventing it from swinging and keeping it in place! equilibrium. Moreover, such pull-ups develop biceps, increase the strength of the arms and back. Since the exercise is performed with incomplete amplitude, be sure to do it after it!?! exercises with a full range of motion (uneven-high or narrow pull-ups).

Training norm[edit | edit code]

Improving technology[edit | edit code]

The lower you go, the harder it is to pull yourself up. If you still feel uncomfortable doing partial one-arm pull-ups, try working at the top point with a very small range of motion. Gradually increase the depth of lowering, centimeter by centimeter, until you learn how to perform the exercise cleanly.

Supported one-arm pull-ups[edit | edit code]

One-arm pull-ups with support

Execution[edit | edit code]

Throw the towel over the bar. Jump up and grab the bar with one hand using the grip that is most comfortable for you. The towel hangs over the non-working hand. Grab it at eye level. Bend your knees slightly and cross your ankles. Keep your arms rigid, elbows slightly bent (Fig. 57). Now pull yourself up. Until the middle of the upward movement, until the working arm bends at the elbow at a right angle, help yourself with the other hand, using the towel as a crossbar. In the second half of the movement, after the working arm bends at the elbow at a right angle, release the towel and continue to pull yourself up until your chin is above the bar (Fig. 58). Pause for a second before lowering, using the strength of one arm. At the bottom point, grab the towel again. Pause for a second and repeat.

Cross-sectional exercise[edit | edit code]

Assisted pull-ups help you overcome the barrier of hanging in the bottom position and lift your body on one arm. The exercise puts stress on the muscles and develops the joints.

Training norm[edit | edit code]

Improving technology[edit | edit code]

The lower you hold the towel, the more difficult the exercise. If you find it difficult at first, try holding the towel higher. As soon as the first results appear, you can lower your hand lower, but in fact, the lower your hand is on the towel, the more it pushes up rather than pulls up. Practice assisted pull-ups: This exercise will prepare you well for the master-level classic one-arm pull-up.

One-arm pull-ups[edit | edit code]

One arm pull-ups

Execution[edit | edit code]

Jump up and grab the bar with one hand using the grip that is most comfortable for you. Feet should not touch the floor. Knees slightly bent. The ankles are crossed to prevent swinging. Keep your other hand in the same position that you found for it in Level Eight - partial pull-ups on one arm. The working arm is slightly bent at the elbow, in a rigid position. Tighten your body muscles - control it. Realize: you are at the peak of your power. This is the starting position (Fig. 59). Pull yourself up by bending your elbow until your chin is above the bar. This is the final position (Fig. 60). Hold for a second and slowly lower yourself down to the starting position. Pause and repeat. If you can.

Cross-sectional exercise[edit | edit code]

One-arm pull-ups, performed with proper form and depth, are the best exercise for your back and arms. It gives not only strength, but also volume. True masters of one-arm pull-ups are strikingly distinguished not only by well-developed spinal muscles - “wings”, but also by powerful biceps. Plus, an iron grip and powerful forearms and shoulders will be your reward. In an ordinary gym there will be no one who can compete with you.

Training norm[edit | edit code]

Improving technology[edit | edit code]

One-arm pull-ups are an incredibly tough and difficult technique. Even after putting in a lot of effort and stubbornness, do not think that she will submit to you in no time. Take your time, carefully work through all nine levels. At first, do one repetition at a time, then practice consolidated training.

What muscles work

This exercise is static. When performing a hang, many muscles are used, namely:

• Pectoral muscles.
• Back muscles.
• Abdominal muscles.
• Biceps.
• Muscles of the forearm and hands.
• Deltoid muscles.

Additional information[edit | edit code]

Author: Al Kavadlo

Of course, most of the time when someone says they can do a one-arm pull-up, they're probably bragging (or doing something that has nothing to do with the exercise). Let's be clear right away: if one-arm pull-ups happen by themselves, then it's definitely not them, but some other trick. In fact, anyone who can do 10 pull-ups and has a good grip should be able to do multiple one-arm pull-ups without too much trouble.

The one-arm pull-up is the most difficult of all pull-up variations. Only a few people with superpowers can do this exercise without special training, but everyone else will have to work hard for at least a year, even if you are able to do many pull-ups the usual way. Be prepared to fail throughout this time until you finally achieve your goal.

Straight or underhand grip pull-ups[edit | edit code]

Pull-ups can be done with a straight or underhand grip. However, when you perform a one-arm pull-up, your body will almost inevitably rotate. That's why many of those who know how to pull themselves up in this way rotate their torso so that the shoulder of their free hand almost touches the bar. Finding fault with the position of the hands is inappropriate here.

One-arm pull-up training[edit | edit code]

Only after you can perform at least 15 one-arm dead hangs in a row should you consider trying one-arm pull-ups. They are the most advanced exercises. This is the highest degree of skill.

One arm hang[edit | edit code]

Training one-arm pull-ups is as difficult as anything starting from scratch. In principle, it takes place in almost the same mode as the usual one - except that everything is done with only one hand! Just as beginners learn to do regular pull-ups, you should take your time with your training and not expect too much. Needless to say, first you need to practice a regular one-arm hang. Try hanging for at least 30 seconds, ideally longer, before moving on to the next step. You can practice hanging leg raises with one arm to get a feel for your balance (or lack thereof). Just like with the two-arm hang, be sure to relax your shoulder and engage your stabilizer muscles.

One more word of caution before we get started: tendonitis (inflammation of tendon tissue) is a nightmare, so take a break if you experience elbow or shoulder pain. Rest is a very important part of strength training. Remember that your tendons and other connective tissues also need time to adapt to one-arm pull-ups.

Hanging on a bent arm[edit | edit code]

Performing a bent arm hang is the next step towards one-arm pull-ups. Pull yourself up with both arms, and then try to stay in that position by removing one arm. Tighten all the muscles of your body as much as possible!

It is important to note

: Despite claims that for a well-trained individual there is little difference between an overhand grip and an underhand grip, an underhand grip allows you to keep your arm closer to the middle of your body, with your forearm sitting squarely against your chest, providing you with better leverage to maintain that position.

Negative one-arm pull-ups[edit | edit code]

We have already touched on this concept several times. The main idea is to control and tense the muscles of the body during the slow downward movement from a one-arm hanging position. Be prepared for the fact that the first time you perform these pull-ups, you will go down very quickly. When starting the exercise, don't even think about doing a negative pull-up, just try to hold your body weight as long as possible and let gravity do the rest. Eventually, try to train until you can do negative pull-ups for 10 seconds or more.

Self-help[edit | edit code]

Using your free hand to assist your lead hand is the cornerstone of one-arm pull-up training. When you're learning simple pull-ups, you may need a spotter, but when you're learning to do one-arm pull-ups, you can belay yourself! Archer pull-ups are just one of the pull-up variations you can do yourself, although there are several other ways to achieve a similar result. The one-arm pull-up we talked about at the beginning of this chapter is one of them.

Just like the archer pull-up, when doing one-arm pull-ups when trying to really get the hang of them, try to use your dominant hand as much as possible. Also keep in mind that the further the assisting hand is from the leading wrist, the less it participates in the movement. So if you can do more than 5 reps with your hand on your wrist, try moving it closer to your forearm. As the exercise becomes easier, try placing your free hand on the opposite shoulder.

Australian one-arm pull-ups[edit | edit code]

Australian one-arm pull-ups

is another good lead-up exercise to regular one-arm pull-ups because they keep your feet on the ground! If you decide to try this variation, then use your abdominal muscles as much as possible and focus on working them, rather than just using the strength of your biceps. Remember that when performing Australian one-arm pull-ups, your torso may rotate slightly towards your dominant arm. As always, remember to tense all the muscles in your body!

Free hand[edit | edit code]

When you do a one-arm pull-up, the free hand should never touch the leading one, but this does not mean that it cannot help in the movement. Remember our conversation about counterbalance in chapter seven? By extending your free hand to the side, you can influence your balance and make the task easier for yourself. Extending both legs will also help you achieve balance when performing one-arm pull-ups.

Open your hands[edit | edit code]

As with most pull-ups, the hardest part of the one-arm pull-up is the last few inches. When all you have to do is raise your chin over the bar, these centimeters can seem like kilometers. If you are having difficulty at this stage, doing partial reps will help.

Start by hanging on a bent arm and try to extend it halfway or at least a quarter, then return to the starting position to practice the movement in the last few centimeters. This will allow you to practice the final phase of the exercise, as well as one-arm pull-ups, which will help develop arm power.

Zen and one-arm pull-ups[edit | edit code]

The Western model of thinking is focused on achieving goals and desires, Zen draws our attention to the present. When practicing one-arm pull-ups, try not to focus on the end result. Focus on what's happening in the moment and do bent arm hangs and negative reps and put your all into them, because they are rightfully considered very difficult! The road will be mastered by the one who walks, so boldly hit the road, or you will achieve nothing. Remember: good results are achieved by those who train.

Safety precautions and recommendations for beginners

Before reading how to do a power release, learn the important rules. Here are the basic safety rules for beginners that absolutely everyone must follow:

• the movement should be done strictly along its natural trajectory;
• muscles should always, especially in the negative phase, be in a state of tension;
• in case of unpleasant sensations, even mild ones, you need to immediately switch to other variations of the element, change grips;
• It is advisable to keep your elbows shoulder-width apart, but if the grip is wider or narrower, it will be more dangerous and difficult;
• It is advisable to make exits solely through the work of the hands; strong swings of the legs are undesirable;
• if significant discomfort or even pain is felt, training should be stopped immediately and consult a doctor;
• if you're literally stuck at the top and can't make a major effort, swinging your legs can help as a pendulum and for momentum.

And another piece of advice from the “experienced”: it is advisable to do the release of strength at the very beginning of the lesson, when the muscles are not yet tired.

Before you begin, it is important to do a good warm-up to warm up your muscles. When warming up, focus on your lower back, arms, shoulder girdle, and also your hands. But don't overdo it - you shouldn't get tired during the warm-up process, but only warm up and warm up.