one-arm pullups

Discussion in 'Fitness & Nutrition' started by georgexi, Apr 16, 2008.

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  1. georgexi

    georgexi o.O OT Supporter

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    i recently went rock-climbing with a buddy of mine for the first time... LOVED IT! now i'm determined to get myself in better shape to handle some of the more intense climbing. one of my new personal goals is to be able to do one-arm pullups (with either arm).

    any recommended exercises i should hit hard to get that goal? my lats have always been somewhat of a weak point for me though i can do pull-up sets of 7-8 reps currently.

    i was told try doing one-arm pullups while holding your wrist then as you get stronger gradually start gripping further down your arm (ie: start at wrist, then hold mid arm, then hold at your elbow, etc) until you no longer need to grip at all.

    so yeah i'm pretty psyched to achieve that. i've see some insane rock-climbers who pull themselves up to the bar with one-arm and hold it there for 5 mins :eek3:
     
  2. Insert

    Insert Active Member

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    ive been rock climbing for a little over a year and a half and im nowhere near doing a one arm pullup.

    shit is fucking HARD. :sad2:

    in any case... you should rarely be doing pullups of any kind while climbing. footwork is the most important thing that noobs arent really aware of.
     
  3. Jenius

    Jenius Guest

    climbing crew signing in.
     
  4. Jenius

    Jenius Guest

    i can pull up 1hand, but hold for 5 min?=fakno.
     
  5. Jenius

    Jenius Guest

    do this, but tape your wrist/hands for better grip.
    also, if you cant start by pulling all of your weight up, go to the gym and use one of those pullup-assist-machines that you can put your knees on
     
  6. michael

    michael FLORIDA > *

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    i can do 'em holding my wrist all day.. cant even come close to doing it without that.
     
  7. evolude

    evolude OT Supporter

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    all day huh?

    i can do 20-24 wg pullups in a row but can't do any one-armed
     
  8. Cumstang02

    Cumstang02 New Member

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    And body placement. I don't know how many times i've seen someone cross their legs and arms causing them to fall. :mamoru:
     
  9. georgexi

    georgexi o.O OT Supporter

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    yeah. i know footwork is really important as well... i had on special rock-climbing shoes which seemed to help a lot. i had a lot of trouble climbing a particular wall that angled outward at 30-45 degrees. i just didnt have the arm strenght to get to the very top which is what i want to work on
     
  10. Pachanga

    Pachanga OT Supporter

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    One arm pullups are very hard. I can do 40 wide grips when fresh, but can't do one armed. I haven't tried too much, because I don't really see the point. I rock climb a lot and agree with the poster that mentioned footwork. Strength is a good bandaid for poor balance and bad footwork.
     
  11. evolude

    evolude OT Supporter

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    that's great... bw? vid?
     
  12. delay pedal

    delay pedal Guest

    kipping?
     
  13. y1997

    y1997 Made in the U.S.S.R.

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    I can do 10-12 widegrip pullups with a 45 hanging off of me and I cant do a single one armed pullup. I used to be able to when I trained for it last year though.
     
  14. evolude

    evolude OT Supporter

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    hope not because FN hates on Crossfitters.
     
  15. Hamster

    Hamster Active Member

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    i can kip 40 in my sleep :o
     
  16. Memor

    Memor Active Member

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    HATEHATEHATE
     
  17. evolude

    evolude OT Supporter

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    [​IMG]
     
  18. Hamster

    Hamster Active Member

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  19. timberwolf

    timberwolf New Member

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    Check dragondoor.com to learn how to progress on it.
     
  20. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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  21. PreemO

    PreemO OT Supporter

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  22. Pachanga

    Pachanga OT Supporter

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    I weigh 165 and I climb a fair amount. I made that comment to emphasize how tough it is to do a one arm pullup. I'm sure there are people here who can do a lot more than that. I generally do weighted sets to increase my explosive strength for climbing. I generally don't bother with regular bw pullups other than for warmup since I don't weigh enough. All I do with bw is typewriters and pullups where I change the grip with one hand at the top of each pullup to help develop functional strength.
     
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