Learn one-armed pull-up with the DIE RINGE App
The pull-up is probably a term for everyone and can be defined as a basic exercise of our DIE RINGE App, which should be dominated by all calisthenics athletes. True to the motto “Less is more” this skill can be increased again and by taking away an arm this exercise not only becomes a lot harder, but also looks even cooler! However, the one-armed pull-up has a very high intensity for your elbows and shoulders, so this exercise can quickly lead to overload symptoms. To avoid this, we show you a way with our training goal, which leads you slowly and sustainably, but with a progressive increase to this skill.
How can you learn the one-armed pull-up with the app?
The training program for the one-armed pull-up can be divided into three different training series, which are included in each training and each fulfill a specific function in learning this skill.
Increase your shoulder blade control
Each session starts with a training series that focuses on your shoulder blade control and thus one of the most important basics for the one-armed pull-up. Precisely because of the high risk of injury, scapula retraction and depression should be sustainably trained. This will allow you to perform a clean pull up and properly control your muscles.
Build your strength
The second training series can be determined as the core of this training program, which is primarily designed to build your strength. Here you will always encounter a short warm up exercise with a small volume, then the core exercise of this series awaits you. Through dual pull-ups, uneven pull-ups and in the further course of the training program also archer pull-ups you have the opportunity to increase your strength specifically for the single-armed pull-up. This series works with few repetitions, which, however, require a lot of strength. Therefore, it may well be that you do not make progress in every training, but do not be discouraged by it, this type of progression is quite normal.
Get it all out again!
The last training series has the goal to get everything out again and thus prepare your muscles for the one-armed pull-up. Due to a high volume in this unit, your muscles get an additional stimulus and can be trained specifically. You will encounter normal pull-ups in this unit, but also exercises such as one-armed hanging or one-armed shoulder blade pull-ups give you the opportunity to work your way out properly.
How does the system work?
The underlying system of this feature is similar to the system of our level training: it still asks in each training how many repetitions per set were done. This number of repetitions is the basis for the number of repetitions you require in the next training. If all specified repetitions are mastered in a training series, there is a progression in this exercise in the training program. Either the volume or the intensity can now be adjusted in the next training. For the former, the previous exercise remains and the set or number of repetitions is increased accordingly. The intensity of an exercise, on the other hand, is set to a higher level primarily by an exercise exchange. Through these two customization options, the app can individually promote your vulnerabilities and provide you with a versatile training program.
Above all, it is important: The more often you train with the training goals, the better and more individually the training goals are adapted to you!
In addition, you have the option to adjust the exercises manually. This works in the overview of your current training through the bullet points next to the exercises. For example, if you are new to the training goal and the first exercises are too easy for you, you can adjust the exercises this way and select more difficult exercises. Furthermore, you also have the opportunity to start again after a longer break with easier exercises.
Different requirements until a progression is exchanged
The respective exercises have different requirements, at which time you ascend an exercise or the progression changes. For certain exercises, you only have to master the maximum number of repetitions once to change your training plan. On the other hand, the technique exercises stand for a good shoulder blade control, which will accompany you longer in your training plan. In these exercises, it is advantageous to train them several times so that you become better coordinatively and thus gain a good technique.
What conditions do I need?
Our DIE RINGE App shows you directly whether you meet the requirements for the training feature for the single-armed pull-up. For this purpose, the app is always based on the current level of your phase training and can thus provide you with the appropriate skills for your training status. If you are not training with the app, we recommend that you can master at least 8-10 clean repetitions of pull-ups with a good shoulder blade control. Until you manage this number of repetitions, you will not have the necessary strength to work out the one-armed pull-up progressively. Therefore, always be honest with yourself and do not start the feature until you have built up enough strength. Only in this way do you have the opportunity to develop this skill sustainably and injury-free.
Can I combine the training and how often should I do it?
In general, it can be said that the various training goals such as the one-armed pull-up or the front lever do not replace the phase training of the DIE RINGE App, but rather complement and enrich it. Therefore, it is even appropriate to combine the training feature with the respective phase training.
The DIE RINGE Coach plans your way to the goal
Our DIE RINGE coach combines the skills you have selected as well as your phase training and creates your individually adapted workout plan. This is tailored to your needs and all your calisthenics goals are taken into account. Whether you only want to learn the one-armed pull-up or other skills, the coach will create your suitable weekly plan and you will no longer have to worry about when and how often you will incorporate the training for the one-armed pull-up into your week.
Here, there are various possibilities such as a separate training day for the one-armed pull-up or you train the skill before your actual phase training. The coach will always adjust this according to how many training days you have chosen and how many different goals you pursue. Of course, we also make sure that you have enough time for regeneration and plan your plan accordingly.