One-Arm Chin-ups
Bodyweight Strength - This exercise is basically the ultimate in upper level bodyweight strength mastery. Almost no one on the planet can do this exercise at all so if you ever achieve this in your lifetime, you will be part of a very tiny elite group.
The majority of people, even after years and years of training towards bodyweight strength mastery, will never achieve this strength feat, but that is okay! You can still be phenomenally strong for your body size and not be able to perform this elite exercise, so don't stress yourself out about achieving it.
To perform the exercise, you will hang from a chin-up bar by one arm, put your other hand behind your back (also tightly clinch the fist of this hand that's behind your back) and then simply pull yourself up until your collar bone area touches the bar. Sounds simple but the reality is that every single muscle in your body is gonna have to be contracting to the maximum on this exercise in order to get even just one single rep. Your chest, your hand, your lats, your bicep, your core, even your other hand behind your back! You've got to squeeze and strain with everything you've got.
To work up to this exercise you should be performing heavy weighted wide grip pull-ups regularly (3-5 reps) and rarely go to failure on your sets of these (always leave 1-2 reps still in your gas tank). You can also perform one-arm chin-ups on an assisted chin-up/dip tower as well and work your way towards zero pounds of assistance. Here you can do sets of 1-5 reps, generally leaving 1-2 reps in the tank and every now and then testing yourself to what your maximum is. If you work on this long enough and hard enough and you keep your body as lean as possible, then you will have a very good chance of eventually achieving it.
Cheating one-arm chin-ups are also an excellent tool for working your way up to real one-arm chin-ups.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The majority of people, even after years and years of training towards bodyweight strength mastery, will never achieve this strength feat, but that is okay! You can still be phenomenally strong for your body size and not be able to perform this elite exercise, so don't stress yourself out about achieving it.
To perform the exercise, you will hang from a chin-up bar by one arm, put your other hand behind your back (also tightly clinch the fist of this hand that's behind your back) and then simply pull yourself up until your collar bone area touches the bar. Sounds simple but the reality is that every single muscle in your body is gonna have to be contracting to the maximum on this exercise in order to get even just one single rep. Your chest, your hand, your lats, your bicep, your core, even your other hand behind your back! You've got to squeeze and strain with everything you've got.
To work up to this exercise you should be performing heavy weighted wide grip pull-ups regularly (3-5 reps) and rarely go to failure on your sets of these (always leave 1-2 reps still in your gas tank). You can also perform one-arm chin-ups on an assisted chin-up/dip tower as well and work your way towards zero pounds of assistance. Here you can do sets of 1-5 reps, generally leaving 1-2 reps in the tank and every now and then testing yourself to what your maximum is. If you work on this long enough and hard enough and you keep your body as lean as possible, then you will have a very good chance of eventually achieving it.
Cheating one-arm chin-ups are also an excellent tool for working your way up to real one-arm chin-ups.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com