How to learn to catch up on the one hand and what does it do

One of the most exotic indicators of physical training of athletes are pulling on one hand. It is incredibly difficult, requires a very long training, but most importantly, it is possible.

When we say that pulling on one hand you need to train long and hard, we are not exaggerating. For example, the fitness trainer from New York Ala Kavadlo (Al Kavadlo) on learning to catch up on the one hand, it took a few months of regular exercise.

Perhaps someone has a learning process will take longer, someone - less. Practicing this exercise, it is important to remember a few basic rules that will enhance the effectiveness of training.

Tightens often and much

To go to the pull-ups on one hand, you need to learn how to perform a minimum of 20 pull-ups with a clean technique: without jerking, swinging housing and any other additional assistance.

Train hanging on a straight arm

Learn to do 20 pull-ups ideal, train hanging on the one hand not holding the horizontal bar, try to hold the weight of your own body brush. Initially, you can use the carpal strap, but later have to abandon them.

This exercise seems easy, but once the time exceeds 30 seconds, Vis, in the forearm and hand had a strong burning sensation, and after a moment his fingers begin to unbend themselves.

Now do the same on the folded

Tighten the two hands, the head of the chin over the bar. Freeze. Now one hand, try to slowly and gradually lower, left to hang on a second.

Most likely, making hanging on a bent arm for the first time, you will fall, so that the practice of a low crossbar, or ask a friend to insure you.

During this exercise, the load will be distributed between the shoulder muscles, forearms, chest and abdomen, but to remain in such a position still more difficult than it seems.

Go to the negative phase

Once you manage to keep the bent arm on the bar a few seconds, try to straighten the arm. The movement should be controlled, and in the beginning it is recommended to stick with the other hand at the counter bar.

Teach your ligaments and tendons to slow descent. Physics pull-ups on one hand is unusual for the body, so it will take time to get used to an unnatural movement.

Use your other hand instead of the crossbar

This is the final stage of preparation for pull-ups on one hand with a clean technique - it's time to proceed directly to the implementation of the movement, however, with a little help. You can use two methods: pulling "Archer" and capture the second forearm hand as a stop.

In the first case you execute a classic pull-up with two hands, but do not drag to the middle of the bar, and one of the hands; the second at this time simply assists.

In the second case, you take the bar horizontal bar with one hand and the second hand wraps active in the field of passive wrist and trying to catch up.

This will help distribute the load evenly.

Why do it

Pull-ups on one hand significantly and significantly increases the strength of the grip and raise power endurance of the involved muscles almost more than any other exercise.

To train for this program is worth no more than 2-3 times a week, if watching and often extreme loads negatively affect joint health. The rest of the time occupied by your main program and do not be surprised when workers in other weight exercises will begin to grow faster than usual.