How to do one-handed pull-ups?

One-handed pull-ups are a very simple exercise. This exercise can not only exercise body strength, but also increase the chest muscles and arm strength. This exercise can improve physical fitness. Men, in particular, love this sport. Practicing one-handed pull-ups can increase the strength of both arms, which is very helpful for us when rock climbing and running. So how do you practice one-arm pull-ups?

Rock climbers do one-handed pull-ups by hanging one finger on a finger force plate, and parkour athletes complete one-handed pull-ups while hanging on a wall and then climb the wall with one arm. Of course, these are personal preferences and not everyone does this.

One-handed pull-ups have extremely high requirements on the upper limbs and shoulders. This movement is a test of your upper limb strength, especially the biceps. If you can treat it as a regular training, it can also quickly improve your upper limb strength, especially the strength of your biceps.

In parkour, this helps a little with climbing, but not a lot, as climbing requires more coordination and reaction ability. If you knew that there are special physical training movements for arm wrestlers in the world. It's not just one-handed pull-ups, but often you have to bring a dumbbell weighing dozens of pounds to train. You can see these videos online, which are quite interesting.

Next, I will provide the most original method of training one-handed pull-ups on the horizontal bar. This method is quite different from the one-handed pull-ups on the wall.

Phase 1: Improve upper body and back strength endurance

Training exercise: Single-bar wide-grip pull-ups

Total training: 120 times

Training schedule: 6 times per set, a total of 20 sets, 1-2 minutes of rest between sets

Training frequency: 2 training sessions per week, 2-3 days between each training session

Frequency of intensity increase: Increase the number of reps per set by 2 every other week

Training goal: reach the standard of 15-20 times per set and 8-10 sets to complete the action

Training cycle: Varies from person to person, until the training goal is achieved. If you can reach the target number of times and the movements are standard, please go directly to the next stage of training. If you can only do one wide-grip pull-up, it will take about 12-15 weeks to achieve the training goals of this stage.

Wide grip pull-up action essentials:

1. Keep your grip 1.5 times the width of your shoulders, tighten your waist and abdomen, lean your torso back slightly, and hook your feet together to avoid using leverage.

Pull-up action essentials

2. Contract your elbows and shoulders at the same time, pull your body upwards, and pass your head over the bar. If you want to train more fully, you can pass your clavicle over the bar.

Pull-up action essentials

3. Return to original position in a controlled manner.

One-Arm Pull-Up

Phase 2: Strengthen the strength and endurance of small muscle groups in the upper limbs and shoulders

Training action: Asymmetrical pull-ups on the horizontal bar

Total training: 60 times

Training schedule: 10 times per set (5 times on one side), 7 sets in total, rest for about 3 minutes between sets

Training frequency: 2 training sessions per week, 2-3 days between each training session

Frequency of Intensity Increase: Increase the number of repetitions per set by 2 every other week

Training goal: reach 20 times per set (10 times on one side), 3 sets to complete the action standard

Training period: If you can complete the first stage training goals well, it will take about 8-10 weeks to complete this stage training goals

Asymmetrical pull-up action essentials:

1. Taking the right side as an example, hold the horizontal bar with both hands in a wide position, with the left hand holding it and the right hand holding it in reverse. Tilt the body slightly, head facing the right hand, tighten the waist and abdomen, and keep the body stable.

How to practice one-handed pull-ups? This process is very important and also very arduous. You need to do it every day at a regular time and in a fixed amount and make an exercise plan for yourself. In your spare time every day, you can practice several times or several sets of movements to increase the strength of your arms and improve your physical fitness.