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Warm up for one armers (Read 3756 times)

Nibile

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Warm up for one armers
June 27, 2015, 09:45:25 am
As per title.
I find it very hard to properly warm up for one armers, normal pull ups aren't enough and I struggle to get a good recruitment.
Over the years I've had the most random results, from setting a new PB after four hours of a bouldering comp, to being shit despite being full rested and specifically warmed up.
So, those who are in the knowledge, what do you recommend?
Should I do some full body recruitment, like some snatches, or maybe light sprints, or front levers?
Please contribute, taking in mind that one armers are a true display of masculinity, climbing ability, and charme.

tomtom

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#1 Re: Warm up for one armers
June 27, 2015, 09:52:47 am
Assisted 1 armers with staged reduction of assistance?

Nibile

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#2 Re: Warm up for one armers
June 27, 2015, 10:09:14 am
Assisted 1 armers with staged reduction of assistance?
Yes, absolutely, but I would like to avoid rigging a pulley, etc. I have the bar in the garage so I would have to bring the weights down each time. But obviously it's a good suggestion.


Richie Crouch

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#4 Re: Warm up for one armers
June 27, 2015, 10:20:16 am
A strong vest with at least 2 wolves on it, an audience to impress and talking down your chances of being able to perform said feat, before the hustle begins are all good conditions in which to perform.

Nibile

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#5 Re: Warm up for one armers
June 27, 2015, 10:27:51 am
Mofos both of you.
 ;D

Pako

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#6 Re: Warm up for one armers
June 27, 2015, 12:32:42 pm
I find that anger, zero warming up and low expectations give PBs. Then again I fucked up my elbows right after I started one arming. Bouldering a bit, then stopping after getting warmed up, resting for a while and one arming also seems to help.
On a side note, this forum can never die as long as there are threads such as this. Good work Nibile, fighting off the Visigoths of supposed UKB decline like a real Roman.

DAVETHOMAS90

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#7 Re: Warm up for one armers
June 27, 2015, 12:34:54 pm
Lore,

I thought one armers were the warm up!

I find doing a couple of baseball grip pull ups, some rest, then a couple of one arm comedowns a good way to go. A bit of light bouldering OK too.

Levers, no. Too specific.

I should add that I'm really not very strong at this sort of thing, but making good improvements. I ought to climb less, to help the cause!

 ;D

Pako

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#8 Re: Warm up for one armers
June 27, 2015, 12:55:20 pm
What is a baseball grip pullup? Is that like false grip?

a dense loner

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#9 Re: Warm up for one armers
June 27, 2015, 01:35:11 pm
I'm presuming it's like you're taking hold of a baseball bat  :P
Both arms underarm but under the bar as opposed to facing it

DAVETHOMAS90

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DAVETHOMAS90

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#11 Re: Warm up for one armers
June 27, 2015, 02:52:56 pm
Another good warm up - though I use it as part of my training - is to hang with a wide grip, and do a couple of "one armers" alternately on each arm. Use as much assistance as necessary with the other arm.

Nibile

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#12 Re: Warm up for one armers
June 27, 2015, 08:42:11 pm
Gave it a go this afternoon, and was feeling very good. The power was definitely there, as was unfortunately a nasty elbow pain. Shoulders were making horrible creaky sounds. I think the good old days of serious one arming are over...

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#13 Re: Warm up for one armers
June 28, 2015, 10:47:27 am
Assisted 1 armers with staged reduction of assistance?
Yes, absolutely, but I would like to avoid rigging a pulley, etc. I have the bar in the garage so I would have to bring the weights down each time. But obviously it's a good suggestion.

I do my assisted one arm training on a 2cm rung with no pulley system - I have my Beastmaker mounted on the other side of the doorway and use different combinations of holds as assistance. For example, the least assistance would be the little finger on the slopey two finger pocket. Something like that may help?

Nibile

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#14 Re: Warm up for one armers
June 28, 2015, 12:49:22 pm
I could use an elastic band or something, for sure.
The problem now is the elbows. Last I had tried one armers I had done two mistakes: 1) I had warmed up by doing a session of footless bouldering on my board, 15 problems from 8 to 14 moves; 2) I had tried the one armers at max speed, and that is very hard and a completely different effort. So I thought that the elbow pain was related to these errors, but clearly it was not, given that yesterday it was still there.
Luckily though, and touching wood, it's not affecting my climbing (did I tell you all that I crushed in the Dolomites?) so it's not too bad after all.
Let's see how it goes in a few weeks.

 

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