Foster | do-a-one-armed-pull-up

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Someday I'm going to:

do a one-armed pull-up. by: Foster

Since the first time I went rock climbing and had a post-climb discussion with a friend about the physicality of the sport I decided this was something I wanted to achieve.
It was one of my old goals as a Personal Trainer that I never hit...

This is my plan | 21%

Original plan by: Foster

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Step 1: Get back into the gym and work up to static holds and negatives with one hand/arm.3
Step 2: Find a spotter/helper willing to assist in the positive phase of the movement/exercise... when ready.3
Step 3: Eat, Work, Rest, Repeat (ad nauseam).4
Step 4: Eventually succeed with one, totally controlled, spot-free, one-handed-one-armed-pull-up!

Then the goal will be two...4

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zachwashere(991 Days ago)This is a really cool idea...I`d love to try and accomplish something like this. Can you explain what static holds and negatives are in a little more detail? Can`t say I`m familiar with that haha

Thanks!Flag as Inappropriate

Foster(990 Days ago)Sure thing:

Static holds are isometric, meaning you`re not moving, just holding a certain posture or position. The hardest generally being the midpoint of a movement where the mechanical advantage is the least advantageous. So, for the pull-up (bicep curl, bench press, dips, most upper body movements involving the arms moving at the elbow, which would be the weakest link in the physiological chain), when your arms are at 90 degrees. Start the holds at varying degrees from either end (flexion/extention) and work up to the 90 degree hold (hardest).

Negatives (in this sense) are when you overload the muscle group so much that even the greatest exertion you can muster is insufficient to bear the load, so you end up slowly (or quickly!) succumbing to the weight. You can do controlled negatives with a workable weight where you simply focus on the negative phase of the movement (The positive phase is the phase where you counteract the load: the "up" in a push-up or pull-up, or other gravity oriented (no cable or pulley) systems) by slowly and consistently controlling the decent. The easiest way to do this with the pull-up is to go up with both hands and try to lower yourself in a controlled manner with one. I wouldn`t try this until you`ve mastered a static hold at 90 degrees however. Also, please utilize a spotter, especially with anything that is greater/other than body-weight loaded.

Both of these are great additions to any exercise and can be utilized as principals, perhaps just to mix up your routine a bit. Hope that clarified the terms.

Cheers, and good luck!Flag as Inappropriate

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Step 1: Get back into the gym and work up to static holds and negatives with one hand/arm.3
Step 2: Find a spotter/helper willing to assist in the positive phase of the movement/exercise... when ready.3
Step 3: Eat, Work, Rest, Repeat (ad nauseam).4
Step 4: Eventually succeed with one, totally controlled, spot-free, one-handed-one-armed-pull-up!

Then the goal will be two...4