#45One arm chin
By James | posted on 7 May 2009 | 6 comments
For far too long I have wanted to achieve this strength skill. The one arm chin. My nemisis. Experiencing the feeling of pulling your entire body weight from complete extension to complete flexion only using a single arm is some thing I've longed for.
In the past I've always used one arm chin progressions as a test to see how strong I was without directly training for the skill, seeing what carry over my strength training of more specific movements similar to those in parkour had. With mixed results progession was slow and this sometimes encouraged me to train for the skill for a week or two, but ultimately I wouldn't stick with it and find another pulling exercise that grabbed my attention (Muscle Ups!).
What has sparked my interest in them once more? Seeing someone do one in person! After Blane did one on the Rome trip it's been in the back of my mind ever since, almost calling out at me begging for attention. So now it's finally time to get this skill. It doesn't matter if it takes 2 weeks, 2 months or 2 years! It will take as long as it takes and I'm going to train it consistently and use this the blog as a tool to monitor my progress.
So what exercises will I will be doing?
One arm lock offs: About 6 reps max on each arm
1. Pull up with chin above the bar, one hand pronated and the other supinated
2. Let go of the pronated hand and as slowly and controlled as possible lower self to full extension
Assisted one arm chins: 1 to 6 reps max
1. Place one hand on a towel/ resistance band/belt hanging over the bar.
2. Place the other hand on supinated on the bar
3. From complete extension pull up until chin is above the bar
4. Lower self down in a controlled manner.
The rest periods between sets of each exercise will be between 2-5 minutes and number of rest days will be one or two. The rest periods are highly dependant on how intense the session was day.
Thats it! Only two exercises, just keeping it nice and simple. Next month will feature my progress with the program and should have a video as a record of my progess.
Labels: Training
About the Author : James6 Comments:
Good luck, mate. It's been in the back of my mind for a while now, but I know that it's a LONG way away at this stage. Like you, I've done the odd week of focused training here and there and it's always disappeared behind other priorities, interests and distractions.
I look forward to hearing your progress. :)
By 
Kiell, at
8:20 am, May 07, 2009
You'll get it man and like I said, we'll have a few sessions together next week!
GTG GTG GTG , grease the groove man , works a treat , with negatives or assisted chins. , good luck.
By 
, at
7:15 pm, May 07, 2009
Problem with G2G is I'm usually quite busy during the week travelling around a lot and would have to be creative, finding something as a substitute for a chinning bar.
That being said the London Underground has a great of opportunities.
By James, at
7:44 pm, May 07, 2009
yea fair enough , u can do it like u are now tho ,which is bascally do it in the structure u are gonna do it , but obviously stay well away from failure with muiltple sets - then u can train it multiple days , which will lead to u becoming more neurologically efficient at it. just an idea :)
By , at
10:57 am, May 08, 2009
Blane, surely you have set the man a time-limit and a forfeit..? ;)
Oh yes, and we still have to do those 500 jumps mate!
By Dan, at
5:23 pm, May 08, 2009
Blog
Parkour Generations Team Diary, Online Log, Tutorials, Thoughts and More.
19 || date('G') < 7) {
echo 'Evening!
Check out who posted today...
'; } else { if (date('G') < 12) { echo 'Morning there!
Check out who is posting today...
'; } else { echo 'Afternoon!
Check out who is posting today...
'; } } ?>
Labels
Archives
Post a Comment