Friday, July 01, 2005

One Arm Pullup

Got it! Cranked my first one arm pullup in the gym today, both left and right arm, full hang, chin well over the bar. Kind of surprised myself. I've been doing one arm chins (palm facing me) for a couple weeks now, but the pullup (palm facing away) felt just out of reach. Maybe it was all just mental.

Anyways, I'm excited. And I really want to put together a OAC/OAP tutorial. I'll start laying it out and taking pictures in the coming weeks.

And just a quick note and question for those working the skill. With the OAC, my body seemed to turn in one direction, while the OAP my body turned the opposite direction. Example - one arm chin with the right arm, and my body wanted to turn counter clockwise. a one arm pullup with the right arm, and my body wants to turn clockwise.

The turning with the OAC is easy enough to fix with the free arm, but what to do with the free arm on the OAP? Put it behind my back? If someone has experience with that, feel free to comment. I'll continue playing around with the skill. Good luck to everyone with their training.


Anonymous Ricky said...

Just goes to show what one can achieve when you follow the words of a great man.

"Train, say your prayers, and take your vitamins," - Hulk Hogan

4:33 AM  
Blogger CrossFitCS said...

congratulations on your oac and oap

12:54 PM  
Anonymous Anonymous said...

That's some good progress you got going on there. Although I do not...can not... do either of those skills I understand the natural tendency for rotation in them. I do not know if this is okay but it seems rather natural.

On a related note: I was wondering if doing a one arm pullup-chinup on power rings would be any good. By this I mean hanging from power rings in a palm away grip and then as you pull up letting the arm naturaly rotate to the point of it being an under hand grip when you are in the top position. I wonder if this has good benefits or if it is even a safe motion... it seems so natural.
Any thoughts on that?

~Tim Miller

9:13 PM  
Anonymous Anonymous said...

nice work!!! When I do the OAP with my right arm I place my left across my chest with my fingers sort of near my right armpit (vice versa on the left). I think with practice you will be able to control the rotation either way when you perform the exercise. OAP and OAC are like riding a bike, once you can do it it seems like the strength is always there!!

10:46 PM  
Blogger Jim said...

Tim - I do not know if doing the oap/oac on the rings like you described has any added benefit. I've avoided the rings entirely while working the skills because I fully believe that one should be able to control oneself on the bar. As I said though, I'll have to play around with the skill to find the subtleties.

And to the anon poster - I do something similar with my free arm on the OAC, arm out in front of me to control myself, but for the OAP, that same motion would only serve to spin me. Perhaps it's just a matter of greater focus and control in the forearm itself. I'll give myself a rest and try again soon.

So far I agree about the bike statement. I pulled a OAC on Thursday after several other exercises. I was tired, but could still grind right through the rep. The mental blocks are being destroyed.

11:29 PM  
Anonymous Anonymous said...

Dude, congratulations on a kickass website!

11:45 PM  
Anonymous Tom said...


Great work and congratulations! As someone who hopes to one day be able to perform planches, OAPs, etc., I also really appreciate your tutorials. But I do have one question: what is your normal workout? Do you just practice these skills, or do you have a regular routine that you use to prep yourself?

Thanks again for all the great info!

11:18 PM  
Blogger Jim said...


I sent you an email on this which I'll try to summarize here:

My exercises tend to focus on bodyweight skills. I'll generally split skills up into "push" days and "pull" days. So handstand pushups one day, OAPs the next.

I'll also hit the weight room every couple days for some squats to work the legs.

On exercise days, I'll start with max efforts in some skills (like the OAP or planche), and also work on skills requiring fine motor balance (one arm handstands, etc). After that, I'll work on the chosen skills for the day. I work lower repetitions, giving a good amount of rest between each set. I generally don't train to muscle failure.

Core and grip work is done afterwards or when it won't conflict with the day's workout.

I often tweak my workouts based on recovery, current fatigue, or whether I feel a skill needs more focus.

I also sometimes work skills very briefly throughout the day in a "grease the groove" type way.

I hesitate to write exact rep and set schemes here, not only because of the fluid, intuitive nature of my training, but because I feel it's best each person develop their own personal routine.

Gather ideas, adopt exercises, but in the end you have to find what works best for you.

10:50 PM  
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