Author: Jonathan Wong, Singapore Personal Trainer And Fitness Expert
One hand chin-up training
Doing a one handed chin-up has been one of my goals for a long time. The most that I have seen is 7 from a former Singapore national team rock climber who's personal best is 13. But rarely do you see the more stoutly built (especially with lots of lower body development) kind of person doing one handed chins.I wanted to show that this can be done. It was one of my goals for this year.
I tried several training methods. Doing chins with less and less fingers holding on the bar, doing them with one hand holding a towel/rope hanging from the bar to decrease its usage, doing slow lowering exercises.
All these helped but I had always been stuck at somewhere around 90 degree arm angle or a bit higher.
I believe that I had not put enough emphasis on just being plain STRONG. So I modified the training program and took out the fancy exercises.
I just did weighted chin-ups. Some days with weights i could do for 12 reps, others with weights I could do for 6 and others with weights I could do for 3.
By the end of the 8 week program I could do 12kg added weight for 12 reps, 32kg for 6 reps, 50kg for 3 reps and 70kg for a single (all this is of course in addition to my bodyweight of 80kg). Now I finally had the strength to do the task at hand!
Once again, just like I mention in my article on vertical leaping and dunking, don't neglect maximal strength. Fancy exercises are nice, but when it comes to making the best use of your time, I would venture that 90% or more of athletes (healthy and ready ones!) need to focus on some kind of maximal strength training.
Written For www.CoachJon.com Singapore Personal Trainer & Fitness Expert
Return From "One Hand Chinup" to the article page