Guest Ido Portal Posted August 21, 2009 Share Posted August 21, 2009 Here is a recent blog post about the 90-90 Iso One Arm Chin Up Position.I use this static position heavily in my training facility as I find it targets many muscluature chains in challanging joint angles and all in potent combination.I have seen dramatic increases in pulling strength from frequent practice of this position. Try it:iAR5ISq1Lvw Also, for developmental stages and workout details, check out this blog post:http://idoportal.blogspot.com/2009/08/pulling-and-air-babies.htmlEnjoy,Ido. Link to comment Share on other sites More sharing options...
Aviv Lugtenaar Posted August 21, 2009 Share Posted August 21, 2009 Does it matter if you have your hand pointing backwards or forwards holding this position? Link to comment Share on other sites More sharing options...
Guest Ido Portal Posted August 22, 2009 Share Posted August 22, 2009 Yes, very much.A pronated grip (pull up) is a bit weaker in most people, due to different requirement pattern in the arm musculature, but the rotation of the body is easier to control.I recommend to start with a chin up grip or a neutral grip and progress from there. Link to comment Share on other sites More sharing options...
Guest irongymnast Posted August 22, 2009 Share Posted August 22, 2009 Very nice.Is the OAC/OAP a prerequisite for this exercise?I just tried, I can't hold but I'm almost there. Though I feel tension on my elbow.I'm worried about all kinds of one arm on the bar because I've heard of elbow tenonditis horror stories. This is not as rough as the OAC but I'm still worried.Also, can you make a clarification? What's an 'isometric' exercise and how does it differ from a 'regular' one. I see it a lot in the forum. Link to comment Share on other sites More sharing options...
Nick Van Bockxmeer Posted August 22, 2009 Share Posted August 22, 2009 isometric refers to the joints being in a static position. The muscles are at the same length (iso: same metre: length).The muscles are contracted by the inherent resistance of the exercise or by activating them yourself. Link to comment Share on other sites More sharing options...
braindx Posted August 22, 2009 Share Posted August 22, 2009 irongymnast said: Very nice.Is the OAC/OAP a prerequisite for this exercise?I just tried, I can't hold but I'm almost there. Though I feel tension on my elbow.I'm worried about all kinds of one arm on the bar because I've heard of elbow tenonditis horror stories. This is not as rough as the OAC but I'm still worried.Also, can you make a clarification? What's an 'isometric' exercise and how does it differ from a 'regular' one. I see it a lot in the forum.1. OAC/OAP is harder2. If you start feeling soreness in your tendons then you should back off3. isometric = muscle stays same lengtheccentric = muscles are enlongatingconcentric = muscles contractingPullup going up is the concentric, coming down is eccentric, and holding in any position is isometric.Etc. Link to comment Share on other sites More sharing options...
Guest irongymnast Posted August 22, 2009 Share Posted August 22, 2009 Thanks.For example, is the HS an eccentric exercise?Also, how can I strengthen my tendons in that area so that I don't feel soreness anymore? Link to comment Share on other sites More sharing options...
Hayden Whealing Posted August 22, 2009 Share Posted August 22, 2009 irongymnast said: Thanks.For example, is the HS an eccentric exercise?HS is an Isometric exercise Link to comment Share on other sites More sharing options...
braindx Posted August 22, 2009 Share Posted August 22, 2009 irongymnast said: Thanks.For example, is the HS an eccentric exercise?Also, how can I strengthen my tendons in that area so that I don't feel soreness anymore?Work up to it slowly.... Link to comment Share on other sites More sharing options...
rubadub Posted August 29, 2009 Share Posted August 29, 2009 I cannot do OAC, what I have done is done chinups with a bias on one arm, like just use one or 2 fingers of the left hand so it forces the right arm to work more. I have seen others doing one arm negatives, but assisting with the free hand, this could be on a rope, ring or using the wall. Link to comment Share on other sites More sharing options...
Alvaro Antolinez Posted September 7, 2009 Share Posted September 7, 2009 Hi very interesting exercise!!!. Do you recomend use it in adition a pulling routine day of the gb book?. Coach says maximum contraction with holding is preferable at top positions of the chinup and pull up, Is 90º complementary or it should go another day?.thank you! Link to comment Share on other sites More sharing options...
Guest Ido Portal Posted September 7, 2009 Share Posted September 7, 2009 Different positions along the movement can be used with isometric holds to strengthen individual problematic weak links in the movement. For most people, holding the top of the chin up is much easier than the 90 degree angle, this is why I choose this movement. Link to comment Share on other sites More sharing options...
gymmie Posted September 9, 2009 Share Posted September 9, 2009 Is it advisable to do this on the rings? I tried it last night and it's killing my biceps. Link to comment Share on other sites More sharing options...
irongymnast Posted September 9, 2009 Share Posted September 9, 2009 Whatever [doesn't] kill you makes you stronger! On the rings, everything is harder. Link to comment Share on other sites More sharing options...
braindx Posted September 9, 2009 Share Posted September 9, 2009 gymmie said: Is it advisable to do this on the rings? I tried it last night and it's killing my biceps.OAC work on a bar and rings are about the same. Link to comment Share on other sites More sharing options...
gymmie Posted September 9, 2009 Share Posted September 9, 2009 yea, guess I'm still lacking the strength I'll work on the progression then. Thanks Link to comment Share on other sites More sharing options...
Alvaro Antolinez Posted September 11, 2009 Share Posted September 11, 2009 As I´m weak along all the movement I´ll do both thank you. Link to comment Share on other sites More sharing options...
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