Jes Reynolds…Your Fitness Coach

Let’s jump right in…here is one method for training yourself to be able to do a single arm chin-up.

Start by testing yourself on how many chin ups and pull ups you can do unassisted.  If you can do 5-10+ chin ups, but no pull-ups, set a goal of 5-10 pull ups as a next step before trying the single arm chin up.  

As you incorporate pull-ups and chin-ups into your routine, start changing the grip you use during the pull-ups and chin-ups in order to increase overall strength.  Also, start integrating single arm movements into your weight training routine as well.  Remember to always focus on the target muscle group when performing body weight exercises (it’s very easy to attempt using only the arms during pull-ups and chin-ups).  As I’ve said before, this can be achieved through focus on proper posture, form, and technique.  If you can incorporate proper form and technique into your workout and training, your progress toward a single arm chin up or pull up will be a lot faster.

Incorporating Pull-ups into your workout routine
If I were creating a plan for a client to achieve the single arm chin up, I would use a variety of techniques, starting with the easiest (such as machine assisted pull-up) movement and build around that.  The trick is to take an assessment of what you are actually capable of doing and then build from that point.

For chin-ups, that means having a day or two per week during which you target back muscles and focus on incorporating body weight exercises into each set.  You can vary the type of pull or chin up you do by changing grips, using a towel for a grip, reducing or increasing assistance, challenging total reps achieved, doing single arm weight training exercises, isometric holds, and more.  All of these will work together to build the strength and core control you need to reach your goal.

Personally, my next goal is to do an actual 1 (1 ½) pull-up (instead of chin-up).  If you’re wondering whether or not you are capable of a single arm chin or pull up, don’t worry.  There are plenty of methods for building strength and performing body weight exercises (even if you always use assistance).  Remember to a) vary your grip and hand position, b) use different rep ranges and resistance, c) use different types of grips such as a towel, bar, or rope.  Finally, always keep setting new and higher goals for your training.  Make it fun!  

If you have your eye on getting super fit, the single arm chin up is just one of the cool goals I can help you achieve.  I can help you either through a monthly workout plan, personal training, or both.  Just contact me and we can get started.

A few weeks ago I published this photo on Facebook of me in the process of doing a one-arm pull-up.  The truth is, what I am demonstrating is basically a 1 ½ arm chin-up.  In a true single arm chin up my right arm would be hanging down instead of putting the death grip on my left forearm.  But since this is my blog and I am all powerful when it comes to writing my own articles, I feel my 1 ½ arm chin up is challenging enough and looks cool enough to be labeled a single arm.  In this post I thought I would go over the basic progressions hows and how-to’s necessary for building up to being able to perform a 1 ½ (or a true 1 arm if your lucky) arm pull-up.

When it comes to exercises like this, it requires some talent, dedication, persistence, and strength in order to actually do it.  For most people, and especially women, body weight exercises can be extremely challenging.  So if you aren’t currently able to do a one-arm chin or pull-up, you should develop a plan that will lead you to building the strength and body control to do it properly.

The Basic How-To
The obvious first step in being able to do a single arm chin up is first mastering an actual chin-up.  If you have trouble with chin ups, you can use a band to assist you while doing them.  Using a band will make doing chin ups and pull ups more manageable because it ‘assists’ you with the movement by reducing the overall body weight you are pulling up.  If you feel hesitant about using a band on your own, most gyms also have a Gravitron/assisted pull up machine.  This machine allows you to adjust the amount of assistance to as much or as little as you want while letting you go through all the different motions of pull-ups, chin-ups, and dips.  A good intermediate goal would be to perform 5-10 unassisted chin ups.

So there I am doing one of the exercises I love, a one arm chin up.  It’s a fun goal to achieve, mostly because of the strength and confidence you build within yourself while training to do it.  Even if you never quite get there, the journey towards goals like this are always inspiring and fun.  You can really learn something about yourself too.  If you are interested in developing your own plan for achieving things like this, send jes@jesreynolds.com an email and I can help you get started on your own path to success!  In my next post, I will suggest one technique that can be used to work towards the one arm chin-up.  Of course this is a generic plan and there are many ways to achieve this goal.  Email me if or leave a comment if you are serious about it and we can talk.

It doesn’t matter what time of year it is, when you are on the road it can be difficult to find a workout facility that allows you to maintain your fitness routine.  Either the hotel fitness center is being fumigated with chlorine gas from the pool, it’s in total disrepair with only one working exercise bike (the kind with the moving arms and a fan for a wheel) or the room is being used to store overflow tables and chairs from the banquet facility.

With the holidays around the corner and traveling at it’s peak, I thought it would be helpful to suggest a few workout plans that required minimal equipment.  That way no matter where you are, if you have enough space and just a few pieces of equipment you’ll still be able to have a good workout.

Legs/Chest/Shoulder Workout
For this workout, you’ll need a fairly large space for the warm up as the lateral x3 is meant for you to move down and back laterally across about 15 yards or more at a brisk pace.  You will also need 2 sets of dumbbells at two different weights, one for shoulder press and one for lateral raises.

Equipment Needed:

• Box, Step or Bench
• 2 Sets of Dumbbells, 2 different weights
• Jump rope

Warm-up
lateral/shuffle 3 x down and back
jump rope 2 minutes
burpee/squat thrust 10 x

Set 1
Single leg squat with dormant leg supported by bench 20 reps
Box Jumps 20 reps
Step up/Shoulder Press

The single leg squat is demonstrated in the slide show below.  When performed correctly, you perform a movement similar to a squat while supporting most of your body weight on the leg in front.  When performing box jumps be sure to choose a box height that is reasonable for you.  As fatigue sets in make sure you stay focused as people can often trip towards the end of sets.  The step-up/shoulder press is a combination movement that I plan to demonstrate in a later post.  Basic instructions include stepping onto a box with one leg while performing a shoulder press at the same time.

Set 2
Lateral Raise 10 reps
Incline Pushup on box 15 reps
Decline Pushup on box 15 reps

The lateral raise is a straightforward shoulder exercise.  When performing box push ups, place feet on the box for the incline version and hands on the box for the decline version.

If you don’t have access to the space necessary or the exact weights needed, you can perform more reps with lighter weight, or adjust the lateral movement to jogging in place, running on a treadmill, or riding an exercise bike.  Whatever you have access to will work.  If you don’t have access to a box, you can use the first step in a staircase or a sturdy chair.  You will get the most benefit out of the workout by knowing what you need as substitutions ahead of time and having it all set up before you get started.  This way you can keep your intensity fairly high throughout the entire routine.

I often recommend this type of workout for my clients who travel and they find that having a plan allows them to stay on track even while on business trips or holiday vacations.  In my next post, I will show you a workout for legs/ back/ and bi’s and will include demonstrations of more exercises as well.