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Post by erick on Jan 18, 2016 12:26:25 GMT -7
I am planning my next strength cycle which starts soon and I am wondering what you think is a better strength exercise. I have been doing 1 arm pull-ups assisted by a pulley system during my last strength cycle and I did not make much progress but I liked isolating 1 arm at a time. I defiantly felt like one is stronger then the other when I started but they seemed to balance towards the end. I am wondering if this is really the best exercise for me to do. Do you all think that standard weighted pull-ups would provide more benefit than the 1 arms that I have been doing?
Eric
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Post by abicep on Jan 18, 2016 12:47:36 GMT -7
I would recommend doing a balance of both. I would do weighted pull ups after a campus session and 1 arm pull-up assisted on your hangboard days.
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Post by MarkAnderson on Jan 18, 2016 18:14:48 GMT -7
I would say it depends on what you're hoping to get out of it. If your goal is to be able to do a 1-arm pull up, then do the pulley-assisted 1-arms...and so on.
What will help your climbing more? Depends on what type (steepness, hold size, difficulty) of climbing you do. I tend to think that for me, normal pull-ups aren't very specific to my climbing. OTOH, my 1-arm strength comes into play pretty frequently, so I train 1-arms. I still do (explosive) pull-ups, but not weighted pull-ups.
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Post by jcm on Jan 19, 2016 13:07:16 GMT -7
. OTOH, my 1-arm strength comes into play pretty frequently, so I train 1-arms. Do you find a particular arm/hand position to be best when training 1-arms-- palms in, palms out, or let hand position rotate by using a ring? Also, what sort of assist mechanism do you use (if you use one)? I've found that using a pulley/cord/weights sytem is awkward for 1-arms, due to the rotation aspect. An elastic strap in the other hand as an assist feels better, but is less quantifiable. |
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Post by MarkAnderson on Jan 19, 2016 16:05:06 GMT -7
I use rings, and I pull the trailing strap (from the ring) with my inactive hand to provide assistance as needed. My hand starts palm out, but rotates to palm-in as I ascend.
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Post by erick on Jan 19, 2016 16:16:29 GMT -7
I use rings as well so the hand rotates like Mark described. The pulley system I used does not seem to be overly awkward although it does require a good deal of core tension to keep from swinging or twisting too much.
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Post by chaussons on Jan 19, 2016 22:14:43 GMT -7
I typically do my one arm pull up off of holds at the gym. You just need something sufficiently overhanging. I wasn't able to do any proper one arm pull ups until I did heavy enough two arm pull ups. I think I had to get to +~70% body weight before I could do a few unassisted one arm pull ups.
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Post by cirquebound on Apr 21, 2016 11:33:24 GMT -7
After reading a posts earlier by Mark, I have started to implement 1-arm assisted pull-ups using a pulley assist with an atomic ball in my assist hand. For me, I have found tremendous success in this workout. That is directly translating to my climbing power (feeling like I can lock pull and lock off with ease).
I used a beastmaker jug to do the pull-ups and tried to not twist aka stay facing the hold (Not 100% if that was better or not)
Thoughts
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