Jono Posted September 14, 2014 Share Posted September 14, 2014 (edited) Enjoy Edited October 9, 2014 by Jono 11 Link to comment Share on other sites More sharing options...
Colin Macdonald Posted September 15, 2014 Share Posted September 15, 2014 Nice ROM! Link to comment Share on other sites More sharing options...
Alessandro Pantanella Posted September 15, 2014 Share Posted September 15, 2014 Nice! Link to comment Share on other sites More sharing options...
Lee Posted September 15, 2014 Share Posted September 15, 2014 Congrats! Link to comment Share on other sites More sharing options...
Jan Reipert Posted September 15, 2014 Share Posted September 15, 2014 nice man! i´m jealous Link to comment Share on other sites More sharing options...
Brian Li Posted September 16, 2014 Share Posted September 16, 2014 Very nice Jono! The ROM is good and definitely a legit rep, but I don't think it's quite full ROM since it looks like you only got to clavicle level. I think full ROM would be to the nipples although I've never seen it done for OAC before, but I think I remember seeing some people go past the clavicle to the upper/middle chest level. Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted September 16, 2014 Share Posted September 16, 2014 Very nice Jono! The ROM is good and definitely a legit rep, but I don't think it's quite full ROM since it looks like you only got to clavicle level. I think full ROM would be to the nipples although I've never seen it done for OAC before, but I think I remember seeing some people go past the clavicle to the upper/middle chest level.I think you're moving the goal posts... Link to comment Share on other sites More sharing options...
Colin Macdonald Posted September 16, 2014 Share Posted September 16, 2014 but I don't think it's quite full ROM since it looks like you only got to clavicle level. What do you want, a one arm muscle up? The ROM can always be better, but these were solid reps. Link to comment Share on other sites More sharing options...
Brian Li Posted September 16, 2014 Share Posted September 16, 2014 What do you want, a one arm muscle up? The ROM can always be better, but these were solid reps.I never said that they weren't solid, but I don't think it is completely full ROM. I thought I've seen videos of ones with the bar to the middle of the chests or at least an inch or two below the clavicle and even then I didn't consider it full ROM. I considered full ROM to be bar to nipples like the full ROM of a normal pull-up and chin-up, but now (after some minutes of trying to find those said OAC videos) I think that may be a stretch and not possible since your arm goes inward towards the sternum unlike a normal chin-up and that it may not be possible to get that far. To Jono: I don't remember if I had really pulled lower than clavicle/upper chests before for OACs and I might have mistaken when I told you that before, but I remember retracting and depressing the scapula really hard and I think the bar was able to go lower than otherwise since I think it brought the arm more outward with the bar in contact with the chests. Try doing that to see if that gets you extra ROM. You can also try going to full ROM top of 2 arm chin-up and release one hand and see how far down you can maintain in the one arm lock-off and that should give you possible max ROM for OAC. If all of those fail and only gets to the clavicle level then you are probably right that what you have there is the full ROM for OAC. Link to comment Share on other sites More sharing options...
Lee Posted September 16, 2014 Share Posted September 16, 2014 Chin above bar- counted as 1 rep, period. Bar at nipple level- you're looking at elites who are training for 1 arm muscle up. Link to comment Share on other sites More sharing options...
Jono Posted September 16, 2014 Author Share Posted September 16, 2014 Thanks guy! Brian - I remember you telling me about that before. Actually, I think I was the one who said "technically nipple to bar is full ROM". However since then I've come to the conclusion there are only 2 ways to pull to nipple level. The 1st way is if you lean to the side as much as possible (arching required) so that you change your centre of mass meaning that your elbow can move closer to your sides rather than in front. That would require a lot of strength to hold and would look like weird/ugly form, but would technically allow you to do nipple ROM. If I try to do a OAC with my elbow in front of my body and my body facing mostly forward (which I think looks better), then around the collar bone or possibly 1" below is about as high as I can go because the body gets in the way. The 2nd way is if your OAC/OAP is so powerful that you have speed/momentum carrying you up (which if I remember correctly is the same form that the street workout people do it with). The temporary weightlessness effect would result in you going higher than what would otherwise be possible with slower form. For example last year I did an explosive 2-arm pull-up to my waist line, but with slower form I can only reach my collar / mid-chest when hollow or nipples when arched. I guess my top ROM could improve slightly. Though my main goal was to do it from a 2s hang because if you do it from a brief hang then it actually gives you (IME) about a 10kg boost because of the stretch reflex effect. I also wanted to get my chin over the bar without arching my neck, which I think I managed. There are videos of oacs where people arch their neck so their chin is at the bar despite their arm angles only being about 50-75% of what they could/should be! 2 Link to comment Share on other sites More sharing options...
Colin Macdonald Posted September 16, 2014 Share Posted September 16, 2014 There are videos of oacs where people arch their neck so their chin is at the bar despite their arm angles only being about 50-75% of what they could/should be! Chicken necking, as I like to call it. People who are learning regular pull ups do it as well of course. I always say the minimum standard should be shoulders to the bar for all pulling movements and don't even look at the chin. Link to comment Share on other sites More sharing options...
Brian Li Posted September 17, 2014 Share Posted September 17, 2014 The 1st way is if you lean to the side as much as possible (arching required) so that you change your centre of mass meaning that your elbow can move closer to your sides rather than in front. That would require a lot of strength to hold and would look like weird/ugly form, but would technically allow you to do nipple ROM. If I try to do a OAC with my elbow in front of my body and my body facing mostly forward (which I think looks better), then around the collar bone or possibly 1" below is about as high as I can go because the body gets in the way. This was what I was talking about when I said to retract the scapula very hard. I don't think it would require that much strength to hold since you are sort of leaning on the bar and yeah I can imagine that it looks pretty ugly with the arching and stuff. I agree that doing it with the arm inward looks better and that there probably isn't much benefit trying to bring the arm outward to get to nipple level. Very nice on the 2 second pause in the hang. I never knew that there was that much stretch reflex at the hang. I thought you can only get it from an eccentric contraction. How many consecutive OACs can you do per arm without the pause at the hang, but with everything else the same? I also feel disgusted that some people (especially the Guinness World Records) crane their necks to barely get the chin above the bar and call it a full or legit rep. Link to comment Share on other sites More sharing options...
Jono Posted September 17, 2014 Author Share Posted September 17, 2014 This was what I was talking about when I said to retract the scapula very hard. I don't think it would require that much strength to hold since you are sort of leaning on the bar and yeah I can imagine that it looks pretty ugly with the arching and stuff. I agree that doing it with the arm inward looks better and that there probably isn't much benefit trying to bring the arm outward to get to nipple level. Very nice on the 2 second pause in the hang. I never knew that there was that much stretch reflex at the hang. I thought you can only get it from an eccentric contraction. How many consecutive OACs can you do per arm without the pause at the hang, but with everything else the same? I also feel disgusted that some people (especially the Guinness World Records) crane their necks to barely get the chin above the bar and call it a full or legit rep.Whenever I try an arched/retracted oac top hold it's really hard as it seems to put all the resistance on the weaker muscles. The natural position is hollow and neutral/protracted and it feels hard to change that. It may just be one of those positions that is hard to hold. I have a similar problem with the oap top static. I haven't seen many hold that position with their chin over the bar without arching the neck. Have you experienced that? Yeah, if you're on a bar with similar height to my video and you go down to the hanging position but with your feet still on the floor, bring them off the floor and then pull immediately (0.1s hang) then it gives a huge boost in my experience (I was able to OACs like this a long time ago, but from a long hang felt like a different thing). I'm not sure what my max would be with no hang. I have managed 2 reps from 2s hang with my right, but my left is lagging behind. With no hang I could possibly get 3 but I'm not sure. As for guiness world records, this video sums them up Link to comment Share on other sites More sharing options...
Colin Macdonald Posted September 17, 2014 Share Posted September 17, 2014 As for guiness world records, this video sums them up Seems legit... wait, that's the record for the most headbutts, right? 1 Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted September 17, 2014 Share Posted September 17, 2014 Link to comment Share on other sites More sharing options...
Briac Roquet Posted September 17, 2014 Share Posted September 17, 2014 Too bad the smileys are synced, it would have been more appropriate if they weren't hehe. Also, very nice chins, Jono! Form, tempo, ROM, everything's there. Keep it up. Link to comment Share on other sites More sharing options...
David Rioux Posted September 23, 2014 Share Posted September 23, 2014 Everytime I turn around someone been moving my goal posts! Pavel, Dan John, Gray Cook, Dave Tate, Brett Jones, Martin Rooney & recently Coach.I think Coach moved them the furthest!Dam it, HA HA! Link to comment Share on other sites More sharing options...
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