2: Often times the inability to hang one armed is a shoulder girdle strength issue which can be trained. especially if you can't hang a jug.....
What would you do (or have you done) to train this?
The best I've found is to do 1-arm assisted hangs. I use a pully and do 1-arm hangs on decent holds, but try to stay square to the board. At first I was doing it off a bar while hanging off 1-arm trying to slowly and in control turn my body each way(think twisting in the wind )
One thing which may help, could be assistance from the free arm using slings/pulleys..etc I just purchased a fishing scale for a couple quid which can measure up to 20kg. I reckon having this hung on a sling to th side of the fingerboard will let you measure how much assistance you get from the free arm when trying to progress hangs if moving down to smaller edges and help focus to pull harder to reduce the weight on the scales.
It would be interesting to see if others find the bottom middle slot very painful on the skin to 1 arm hang as it squeezes skin on the first joint a lot?
Right, for those of use using a counterweight/pulley......Do you use a handle on the pulley and pull with your other arm? This seems sensible but then you don't the benefit of the "reach up with your other arm as if reaching for a hold" technique?Wear a harness and clip it to that?
But, what is the advantage of using assistance compared with using a big enough hold such that assistance isn't needed, then reducing the hold size as one improves? If the issue is that even jugs aren't big enough then wouldn't it be better to strengthen the shoulders and upper arms first? If they're failing rather than the fingers, then the exercise isn't really hitting the right thing is it?
I now feel that I'm cheating by rotating too much. Reckon it's a shoulder girdle issue, as in I struggle on jugs.
Do you use a handle on the pulley and pull with your other arm? This seems sensible but then you don't the benefit of the "reach up with your other arm as if reaching for a hold" technique?Wear a harness and clip it to that?
Quote from: rich d on June 27, 2012, 08:53:55 amI now feel that I'm cheating by rotating too much. Reckon it's a shoulder girdle issue, as in I struggle on jugs. Have you tried doing these hangs on a pull up bar, rather than a hold? If it's the lock off strength you are struggling with, then try working it in isolation, ie. without having to pull hard on your fingers.I used to have abysmal lock off strength, but worked it on a pull up bar doing hangs of hangs of 5sec on, 5sec off at: 90, locked, slightly bent - then repeat. Lock off strength quickly improved (a few weeks) and I increased hang time to 10 sec on, 5 sec off. Careful though - use assistance to start, as this can knacker your elbows if you aren't ready for it.
Quote from: r-man on June 27, 2012, 02:30:15 pmQuote from: rich d on June 27, 2012, 08:53:55 amI now feel that I'm cheating by rotating too much. Reckon it's a shoulder girdle issue, as in I struggle on jugs. Have you tried doing these hangs on a pull up bar, rather than a hold? If it's the lock off strength you are struggling with, then try working it in isolation, ie. without having to pull hard on your fingers.I used to have abysmal lock off strength, but worked it on a pull up bar doing hangs of hangs of 5sec on, 5sec off at: 90, locked, slightly bent - then repeat. Lock off strength quickly improved (a few weeks) and I increased hang time to 10 sec on, 5 sec off. Careful though - use assistance to start, as this can knacker your elbows if you aren't ready for it. just tried it's mainly lock off I think thanks for all the ideas guys. Lots for me to hurt my elbows on through the summer.
I have been experimenting with trying to improve one arm pull / lock off ability by doing extemely offset hangs / locks / pull ups on a beastmaker EG LH big slot, RH back 2 on thin edge; 3 pull ups, drop, swap hands to RH slot, LH back 2, and repeat. I have not been doing this for long enough to really tell if it's effective yet, but it seems as though it should work? Anyone else tried anything similar?I feel that I may be be better going for the basic pull up bar method outlined above, however, since it is really the basic big muscle groups that tend to limit me, rather than small holds.