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Advice for increasing strength w/ only one arm?

Discussion in 'Strength & Conditioning Discussion' started by Julius Seizure, Apr 11, 2008.

  1. takeahnase watching the swarm

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    1-armed cleans, snatches, overhead presses and overhead squats all work, both with DBs and maybe also BBs. Also, most bodybuilding movements work unilaterally; bench, row, curl etc. You could do old time stuff, like turkish getups, suitcase deadlifts and bent press. You can do sprints or jumps with a weighted vest, pistols (with a weighted vest) or glute ham raises. Sled dragging obviously works.
     
  2. I would definitely try hip belt squats like Chase said. I've never tried them but they seem perfect for your situation. One arm snatches, C+J, bench press and many other movements can be done with one arm.

    Oh, and great username, I LOL'd.
     
  3. Julius Seizure Orange Belt

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    Thanks everybody. Looks like tons of "fun" stuff to keep me busy.
     
  4. graedy Brown Belt

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    As for the progression to one arm pullups:
    Normally you begin with bw tow handed pullups and then progress to weighted pullups. Then you add in one handed negatives and isometric holds.
    This normal progression is not an option for you.
    So maybe you should rely on one handed pulldowns and one ahnded hangs for time trying to pull yourself up as hard as possible.
    Maybe this site will still give you ideas:
    http://www.beastskills.com/OneArmPull.htm

    Good luck with your training!
     
  5. KazenoYojimbo On the Bounce

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    Since I'm weak I'll take the first part of that advice graedy, thanks!
     
  6. ratman201 S&P's resident Chef

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    Word. I was just thinking about this topic. A buddy of mine lost his arm in Iraq and has wanted to get back into lifting.
     
  7. w0cyru01 Purple Belt

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    If you have access to the assisted pullup/dip machine use that
     
  8. Ziltoid In search for the Ultimate cup of Coffee

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    Awesome post graedy. I like that site.
     
  9. AbdominalSnoman Old

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    OP, if you incline your upper body the you can work up to one armed pushups. You can use a bench or chair or even the wall if you are starting off weak. Also one armed pushups from your knees will work, just be sure to keep your body straight when you do them.

    If you find a routine that works I suggest keeping a log here. You will get good advice and you can track your progress.

    Good luck!
     
  10. Julius Seizure Orange Belt

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    Yeah, I may start a log here after I sort through everything and get a routine set up.

    I've got the day off from work, so I've been reading posts, looking up the exercises, and going outside to try them. The intensity is certainly more than my uneducated ass has been doing on my own.

    Thanks again, everybody.
     

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