One Armed "Neutrals" vs OAC vs OAP?

[Alexander Jhin]

I had an OAC but lost it when I started training for multiple OAP. After a couple of weeks of OAP, I got sidelined pretty badly by elbow tendonitis (OAC and OAP strain my elbows differently.)

 

Because of a weird bar I was using on a playground, I ended up doing assisted neutral grip one arm work and it felt great! I felt OAC strength, but my biceps didn't fatigue as badly as OAC and my elbows didn't hurt as much as OAP.

 

Question: Can anyone see a disadvantage to training neutral grip one armed work as opposed to the more traditional OAP and OAC? (Basically, I start in neutral grip, then near the top, rotate closer to the chin-up position but not all the way.) I mean, one armed pulling is one armed pulling, right?

Thanks a lot! This forum is awesome, has the best quality responses.

[Alexander Jhin]

I rope climb for warm-up! But my weak grip strength and sweaty palms make slower, single arm work a desperate challenge to not slide down. (Maybe I should try chalk.)

 

The OAC/OAP/OAN is less of a functional movement for me as it is just a concrete challenge to give me something to work towards. (I mean, how often do you need to break dead hang from one arm and get your chin above the surface? It's kind of an artificial move isn't it? Even rock climbers will usually have their elbows bent when doing a crazy 1 arm move.

[Ivan Pavlovic]

OAC puts more stress on medial epicondyle and OAP puts more stress on lateral epicondyle, in natural grip one arm pullup that stress is saparated on both.

[Alessandro Mainente]

I do not understand why people are so enthusiast about oac or oap. my strongest client is able to perform the one arm pullup on the rope climb and he will train this movement only on rope.

 

first rope has the beautiful possibility to change the grip while moving up, this involves all the bicep and brachialis muscles. no preferential or unidirectional grip mean no excessive stress on only one side on the epicondyle.

 

Second, rope grip is vertical, no horizontal grip like oac or oap on bar. the vertical grip increases a lot the grips strength and improves dramatically the radial and ulnar deviation stretch and strength. there are no single bar one arm pull version with this second benefit. so following a logic idea, you will train the version with more benefits.

[Jon Douglas]

(Maybe I should try chalk.)

p>

 

I do

[Alexander Jhin]

Thank you. The consensus is for rope (vertical grip), then neutral grip, then OAC or OAP. Time to work on my grip strength for crazy vertical grip (and have the sweat gland surgically removed from my palms... or you know, use chalk.)

 

Follow up question: After I move, I will have access to a somewhat grippy vertical bar (bumpy playground fireman's pole) more than I have access to a rope (I have a rope climbing rope but nothing to attach it to!) I assume working out on a pole isn't the same as the pole can't move like a rope does?

 

Thanks!

[Jon Douglas]

Follow up question: After I move, I will have access to a somewhat grippy vertical bar (bumpy playground fireman's pole) more than I have access to a rope (I have a rope climbing rope but nothing to attach it to!) I assume working out on a pole isn't the same as the pole can't move like a rope does?

Nah, I brought this up a while ago; better than nothing but far inferior to a rope for this reason

[Matthew Jefferys]

I had an OAC but lost it when I started training for multiple OAP. After a couple of weeks of OAP, I got sidelined pretty badly by elbow tendonitis (OAC and OAP strain my elbows differently.)

 

Because of a weird bar I was using on a playground, I ended up doing assisted neutral grip one arm work and it felt great! I felt OAC strength, but my biceps didn't fatigue as badly as OAC and my elbows didn't hurt as much as OAP.

 

Question: Can anyone see a disadvantage to training neutral grip one armed work as opposed to the more traditional OAP and OAC? (Basically, I start in neutral grip, then near the top, rotate closer to the chin-up position but not all the way.) I mean, one armed pulling is one armed pulling, right?

Thanks a lot! This forum is awesome, has the best quality responses.

 

Elbow position is more important than hand position, as it dictates the kinds of grip you can have. Elbows to the front is a chin-up, elbows to the side is a pull-up, so neutral grip is closer to a chin-up as far as the glenohumeral joint is concerned. However, the elbow flexors are taxed differently according to wrist position, so by using a neutral grip, each head of the biceps brachii is taking a similar load and the brachioradialis is working at a slightly improved lever arm.