Thread: One arm chinups? Possible?

Originally Posted by Mista

I injured my hand so I tried this. I could get one.

what is the question

what do you mean by are they possible?

Can you do them? Could you do say 3x6 then add weight later?

And not holding your wrist or anything, other hand on stomach.

I saw a video of some guy do like 10 of them. That's very rare though, and he was small.

Can you do any CP?

I was struggling for one but got it. If it didnt exhaust me so much I would do them but know if I did it at the start of my WO I couldn't finish, but at the end I couldn't do it.

I'm goin to try. How much can you do for weighted chins?

Never done them

One armed pullup^

I've always been able to them...i haven't tried in a couple of years, but I used to be able to to 4.

No way for me, I loose my grip. I always wondered if Ronnie Coleman could do chinups with both arms at 300 lbs.

Originally Posted by lnvanry

I've always been able to them...i haven't tried in a couple of years, but I used to be able to to 4.

Nice, where did you put your other hand?

Originally Posted by Mista

One armed pullup^

YEah, I went and looked at all the youtube ones.

when I was 195lbs I could do 10-12 pullups with two plates on a belt....now that I weigh a lot more I can't do that anymore....I stopped doing the weighted pullups....I assume if I did them again I could build up to some good weight added.

Originally Posted by TrojanMan60563

when I was 195lbs I could do 10-12 pullups with two plates on a belt....now that I weigh a lot more I can't do that anymore....I stopped doing the weighted pullups....I assume if I did them again I could build up to some good weight added.

12 one arm pullups with weight and your other arm by your side.



Id like to do that

www.beastskills.com may have some helpful information for you.

Originally Posted by Mista

Can you do them? Could you do say 3x6 then add weight later?

And not holding your wrist or anything, other hand on stomach.

Why would wrapping your non working hand around the working hand's wrist matter? Its still hard either way.

Originally Posted by AKIRA

Why would wrapping your non working hand around the working hand's wrist matter? Its still hard either way.

it is easier if you wrap your other hand around your wrist, and pull with both

Here is a good video of women performing normal pullups, but they are part of the CrossFit program- which I train alongside as well have patterned much of my own style after.

Originally Posted by AKIRA

Why would wrapping your non working hand around the working hand's wrist matter? Its still hard either way.

Your using two hands then. I could do them. Arm by your side is much harder.

Originally Posted by alwaysbelieve1

Here is a good video of women performing normal pullups, but they are part of the CrossFit program- which I train alongside as well have patterned much of my own style after.

If I did it like that I think I would injure myself

Originally Posted by Mista

If I did it like that I think I would injure myself

LOL! Yeah- many people cannot handle my style of training, but I love intensity and I love training. I mix that combo by creating my A.B.1 Training Systems. Here I will show you what a couple workouts looks like. Keep in mind that this is one of our "easier" workouts, but I assure you that it is not easy. J/K neither are easy- that's the point.

Originally Posted by alwaysbelieve1

Here is a good video of women performing normal pullups, but they are part of the CrossFit program- which I train alongside as well have patterned much of my own style after.

That would have to be the worst pull-up/chin-up form I have ever seen. It's all hip work. While the hip work would be somewhat beneficial to a combat athlete, I wouldn't see the point of a ground-based speed athlete doing them that way.

Originally Posted by Dale Mabry

That would have to be the worst pull-up/chin-up form I have ever seen. It's all hip work. While the hip work would be somewhat beneficial to a combat athlete, I wouldn't see the point of a ground-based speed athlete doing them that way.

That form is called "Kipping". Many people believe it is cheating. I encourage you to try it yourself. We all can perform strict(dead hang) pullups, but I will provide you with why we also- kip.


"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."

"Kipping pull-ups" or, also known as, "Chinese pull-ups", are useful tool for easily increasing total amount of repetitions as well as more importantly developing elasticity in the shoulder girdle. They are also beneficial in developing a sense of rhythm and coordination. Someone who already understands the mechanics of the movement can start from a hang, however I have found that it is usually easiest for beginners to begin from the top of the pull-up. To get the most benefit from a kipping motion on pull-ups I would recommend the following:

1) Begin from a static hold at the top of the pull-up.

2) Drop as quickly as possible to the bottom of the pull-up. While the body is dropping press the shoulders (feel the arm pits STRETCH) forward and the hips backward. This will result in the body somewhat resembling a stretched out letter C with the hands on the bar, the shoulders slightly in front of the hands and the hips slightly behind the hands.

3) Bounce strongly out of the bottom position. Use the momentum from the bounce to propel yourself back up to the bar, strongly reversing our body position on the way up. Do not attempt to stop precisely at the top of the bar, but allow the body to go as high as it wishes. Your may find that your hands are also hopping slightly off the bar at the top if your kip has been powerful. Finish with hands on the bar, shoulders slightly behind the hands and the hips slightly in front of the hands.

4) Do not pause at the top, but immediately use your speed and momentum to bounce down into another repetition.

5) This movement is self regulating. If you are not using the swing of the hips and shoulders in coordination the movement will become awkward and out of control and you will be unable to proceed to the next repetition.

6) Pay close attention to your hands. Several high rep sets of these can result in some spectacular blisters if you are not used to this kind of work."

Originally Posted by alwaysbelieve1

That form is called "Kipping". Many people believe it is cheating. I encourage you to try it yourself. We all can perform strict(dead hang) pullups, but I will provide you with why we also- kip.


"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."

"Kipping pull-ups" or, also known as, "Chinese pull-ups", are useful tool for easily increasing total amount of repetitions as well as more importantly developing elasticity in the shoulder girdle. They are also beneficial in developing a sense of rhythm and coordination. Someone who already understands the mechanics of the movement can start from a hang, however I have found that it is usually easiest for beginners to begin from the top of the pull-up. To get the most benefit from a kipping motion on pull-ups I would recommend the following:

1) Begin from a static hold at the top of the pull-up.

2) Drop as quickly as possible to the bottom of the pull-up. While the body is dropping press the shoulders (feel the arm pits STRETCH) forward and the hips backward. This will result in the body somewhat resembling a stretched out letter C with the hands on the bar, the shoulders slightly in front of the hands and the hips slightly behind the hands.

3) Bounce strongly out of the bottom position. Use the momentum from the bounce to propel yourself back up to the bar, strongly reversing our body position on the way up. Do not attempt to stop precisely at the top of the bar, but allow the body to go as high as it wishes. Your may find that your hands are also hopping slightly off the bar at the top if your kip has been powerful. Finish with hands on the bar, shoulders slightly behind the hands and the hips slightly in front of the hands.

4) Do not pause at the top, but immediately use your speed and momentum to bounce down into another repetition.

5) This movement is self regulating. If you are not using the swing of the hips and shoulders in coordination the movement will become awkward and out of control and you will be unable to proceed to the next repetition.

6) Pay close attention to your hands. Several high rep sets of these can result in some spectacular blisters if you are not used to this kind of work."

I know what kipping is, I have been able to kip up since I wrestled in high school. As I said, I see it's value for combat athletes, I see little value to have it in a program for a ground-based speed/power athlete since it is open chain and vertical jumps, cleans, snatches, etc are all better alternatives.

Originally Posted by Dale Mabry

I know what kipping is, I have been able to kip up since I wrestled in high school. As I said, I see it's value for combat athletes, I see little value to have it in a program for a ground-based speed/power athlete since it is open chain and vertical jumps, cleans, snatches, etc are all better alternatives.

And we perform all of the above. We are well-rounded in our training. It provides the best any method can provide.

I would heavily disagree with the notion that those pull-ups have any place in the program of a majority of athletes.

Originally Posted by Dale Mabry

I would heavily disagree with the notion that those pull-ups have any place in the program of a majority of athletes.

And I disagree with you based upon personal/client experience. Let's simply leave it at that and both have a great night.

Tried a one arm chinup with just the right arm, no assistance. It's been an hour since I worked out... but... no way!

Pullups have been a weakness for me though. Maybe, if I lost 50 lbs. LOL

I've hated every crossfit workout I've ever seen.

However, in light of this new information...I am going to start kipping my dumbell rows...to build explosive rotational strength.