Started by LordGorgio, October 28, 2014 · 7 Replies · 3,493 Views
Here is my current form for the one arm pull up:
https://www.youtube.com/watch?v=YLmJHs13kKE&index=1&list=UUFCqk0UmGd8-eJH6OOZJTQw
What should I focus on for locking it out and how shall I approach for another rep fully locked?
Any tip on how many days I should work out my back per week? Shall I try weighted pull ups with very strict form ? Or continue with OAP negatives for 3 - 5 reps for a few sets?
Any tips/idea and critique is more than welcome.
Thanks in advance
You have insufficient ROM because your chin doesn't go above the bar,always remembered to start the motion from a truly dead hang like in your video. Instead of weighted pullups I would rather choose OAP negatives , One arm hangs, one arm flexed hangs and of course rope climb.
You need to initiate the pull up with your scapula retracted and depressed. You initiate the pull up with your bicep first then try to get the scapula retracted and depressed.
In addition to assisted one arm chin/pull ups, see Chuchodani's post, above, for exercise ideas.
Rayne-William said:You need to initiate the pull up with your scapula retracted and depressed. You initiate the pull up with your bicep first then try to get the scapula retracted and depressed.
In addition to assisted one arm chin/pull ups, see Chuchodani's post, above, for exercise ideas.
Right. I will definitely try that one out!
I've never focused on 1 arms my self, but I think you could go with practicing static holds in the very top position (5-10sec) along with your
negative reps. But just watch the overall volume (number of reps, time under tensions). If you push it too far or too hard too soon and you'll flair up your elbows.
Also some rope cilmbs will do wonders.
jules said:I've never focused on 1 arms my self, but I think you could go with practicing static holds in the very top position (5-10sec) along with your
negative reps. But just watch the overall volume (number of reps, time under tensions). If you push it too far or too hard too soon and you'll flair up your elbows.
Also some rope cilmbs will do wonders.
Yes I do some frenchies to finish off my session with. Tryed out to just retract my scapula from a one arm dead hang (of course warmed up) made up to 7 reps/arm but my shoulder started to sort of crackle at the same time I hit my full ROM, not with both arms. Maybe it can be due to weak shoulder joints or a movement my shoulders isn't used to yet?
I dont think you should trying to overly retract the scaps from a dead hang. The initial movement start with the depression on the scap (with good shoulder mobility, only strength should be a limiting factor).
u need a good bunch of scapula control. try working on active hanging scapula drills, like arching active hangs (one armed if u are ready). also i think u could start a top down approach rather than trying to achiev the full oap from start. do negatives with holds at ur weakest points. make sure ur scapula position is flawless the entire time and go to a full dead hang on the bottom.
it could really only be ur scapula control limiting ur progress.