How a regular person, with no special talent in anything, pursues goals in music, etc. Some tangential or completely off-topic posts will appear as well.
View this post on Instagram #StrengthSundayMM: One Arm Hang and Pull-Ins . While things like Planches, Levers, Stalders and One Arm Chins are VERY sexy and awesome skills, we can’t forget some of the other less sexy ones that can help us ACHIEVE those abilities in the first place! You don’t want to focus on JUST the sexy exercises. You want to work on the ones that will also let HELP YOU perform the sexy ones as well . One of those less sexy, but still very important exercises, is the One Arm Hang. Another one is the One Arm Pull In. . The One Arm Hang is fairly self explanatory. You hang on one arm from a bar or ring or whatever else you can grip. A One Arm Pull In is similar, but instead of just hanging, you depress your shoulder downward and “pull it into their socket” to build strength! . These movements have several benefits! . One. Strength. Both the hang and pull in can help build grip strength and scapular depression strength! . Two. Assistance. Since you build grip and scapular depression strength, that makes One Arm Pull Ins GREAT for improving your Front Levers, Chin Ups, and One Arm Chins. Implementing these will allow you to improve those exercises! . Three. It opens doors. Being able to hang off one arm and pull in opens the door toward things like One Arm Chins, One Arm Leg Lifts, Meathooks, and One Arm Front Levers! . Plus it makes for a pretty cool Instagram picture and you never know when you’ll have to hang off a cliff with one arm while you hold onto something else like a jar of protein powder 😂 . By training these, you’ll develop the benefits listed above AND you’ll be working toward better Front Levers, OACs, and more! So train your One Arm Hangs and One Arm Pull Ins to get stronger and build toward higher level skills! A post shared by Martina & Philip Chubb (@the_mindful_mover) on Jun 24, 2018 at 8:32am PDT
View this post on Instagram #FrequentlyAskedFridayMM: One Arm Chin-Up Progressions . Of all the bodyweight pulling goals, the One Arm Chin-Up (OAC) sits at the TOP of the list by FAR. Gaining the ability to pull your entire bodyweight up with ONE ARM is a level of strength that probably exceeds whatever you’ll need in life and MORE whether it’s strength, useable mass, improved sport performance, transfer to things like Weighted Chin Ups, etc . But most people don’t need to be convinced to train the OAC. They know the gains are worth it. Most people have the problem of not knowing HOW to train the OAC. Many trainees will work up to being able to do 8-10 normal chins, then immediately start working on OAC eccentrics. They go from half bodyweight on each arm to full bodyweight on each arm and then wonder why they end up with tendinitis in a month 😂 😆 . Others try to go down the path of Weighted Chin-Ups but many people find the level of transfer is NOT what they thought it would be. So what do we prefer? We prefer the Mixed Grip Chin. Here is how to perform it: . Step One: Hang on a bar or rings with one hand facing you (working hand) and the other hand facing away (assist hand) . Step Two: Start pulling with the working hand FIRST by DRIVING the elbow back HARD like you want to elbow someone in the face behind you! You should be basically TRYING to do a OAC. You will get stuck at some point (maybe even at the beginning if you are new) and when you do, THEN will add the assist hand for help AS NEEDED to get you to the top. The KEY here is to pull with the working hand FIRST! Not with both hands right away. . Step Three. On the way down, remember, we are stronger when we lower than when we lift. So shift even MORE weight into the working hand and lower down with as MUCH load as you can. More advanced trainees can even perform a OAC eccentric! Some will even need extra load around the waist to make this part challenging enough! Alternate hands each rep . Perform these 3 steps with precision and you’ll be on the Gain Train towards Gainsville to pick up your first OAC! Give it a try tag, a friend who needs to do the same, and check the IG stories! A post shared by Martina & Philip Chubb (@the_mindful_mover) on Oct 4, 2019 at 1:07pm PDT
View this post on Instagram #TechniqueTuesdayMM: Assisted One Arm Chin-Ups . One of the more advanced tools when working toward the One Arm Chin is the Assisted One Arm Chin! . With this tool, you take your working hand on the ring and your other hand holds a strap or belt (NOT a band) and you perform the OAC with assistance . This helps you spot yourself as you perform OACs and helps bridge the gap between where you currently are and the actual OAC. To do it, follow these steps . Step 1. Grab the ring the one hand and the strap with the other. In general, the lower you grab on the strap, the harder the movement becomes . Step 2. Depress your shoulder then pull your elbow back like you’re trying to elbow someone behind you with your working arm. After you begin your pull, THEN your assisting hand can help by adding the assistance as needed. It’s important that you stay mindful about the amount of help your assistance hand is giving. Don’t just perform your reps mindlessly. Think about how much help you’re giving yourself . Step 3. Lower down slowly with a 4 count. This will let you move toward eccentrics more safely later and for advanced trainees, it’s a good chance to reduce the amount of assistance since we are stronger eccentrically (lowering) than when lifting . Give the assisted OAC a try if you’re ready and get on the gain train! A post shared by Martina & Philip Chubb (@the_mindful_mover) on Aug 7, 2018 at 8:32am PDT
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