AlKavadlo

The Beginning

The first time that I ever saw someone do a one arm chin-up was in Tompkins Square park in 2007. I was absolutely in awe and I knew I had a new challenge ahead of me. It was a very exciting time!

When learning a new physical challenge like the one arm chin-up, the beginning can be discouraging. At first just holding a one armed flex hang can be a major challenge, but I kept a good humble attitude about ol' one armie.

(The flex hang, if you don't know, involves holding your body at the top of a pull-up position. It's commonly used to build strength and endurance in the upper body. Female marines are required to perform a flex hang in order to prove themselves worthy of that title.)

Keep Practicing

Like I always say, the time is going to go by either way, you can use it or you can just let it slip past.

So I kept practicing my one arm flex hang.

The next step after you can get a flex hang for a couple of seconds is the one arm negative. Pull yourself up with both arms, let one go and then slowly lower yourself down with the other. Be prepared that the first time you try to do the one arm negative you will drop very quickly.

When starting out, don’t think of it as a negative, think of it as just trying to keep yourself up. Gravity takes care of the rest.

It’s important to mention when discussing one arm pull-ups (of any kind) that your secondary arm does not touch your primary arm in any way. It can be stiff against the body or it can be out in the air, but if you are holding your arm or wrist you are not doing a true one arm chin.

Still a Work in Progress
Three years later, the one arm chin-up remains a fickle mistress. It’s an elusive enigma that reminds me to stay humble and keep taking my vitamins. Some days it comes a bit easier than others but many days I still struggle to even get one decent rep!

Check out my video tutorials on youtube for more:



If you still want more, check out my other article on one arm pull-ups and one arm chin-ups.
Keep in mind that these are not the only ways to train towards one arm pull-ups. There are many paths that lead to the same destination--be creative!