Tom Merrick | Beginner One Arm Chin Up Routine (SETS & REPS) @BodyweightWarrior | Uploaded February 2021 | Updated October 2024, 39 minutes ago.
WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): bodyweightwarrior.co.uk/app
PLANCHE ROUTINE: youtu.be/tMyO7id-lKM
FRONT LEVER ROUTINE: youtu.be/H655GnqpRIM
STRONG JOINT SERIES: youtube.com/playlist?list=PLXi7slewxuMKsWJvXeDw5_atgASDa2-J0
COACHING: bodyweightwarrior.co.uk/online-coaching
JOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriors
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
THE ROUTINE:
A: Mixed Grip Chin Up - 5x2-3r per side (4-0-1-1)
B: Archer Row - 3-4x4-6r per side (3-0-1-1)
C1: Single Arm Scapula Pull - 2-3x6-8r per side (1-0-1-3)
C2: Dumbbell Hammer Curl - 2-3x6-8r (3-0-2-0)
STUDIES:
ncbi.nlm.nih.gov/pmc/articles/PMC4637912/#B2
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0009-9
germanjournalsportsmedicine.com/archiv/archiv-2019/issue-4/functional-adaptation-of-connective-tissue-by-training
This video shares a beginner one arm chin up routine for those wanting to work on this advanced skill. It contains some basic exercise to teach shoulder position and developing unilateral pulling movements with mixed grip chin ups, archer rows and more. It also focuses on conditioning the elbows and weak links.
TIME STAMPS:
0:00 Introduction
0:40 Building A Base
1:14 Tendons / Connective Tissue
1:55 Mixed Grip Chin Up
4:20 Archer Row
5:50 Single Arm Scapula Pull
7:15 Dumbbell Hammer Curl
8:32 Final Words
MUSIC BY:
epidemicsound.com
See you in the next video!
WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): bodyweightwarrior.co.uk/app
PLANCHE ROUTINE: youtu.be/tMyO7id-lKM
FRONT LEVER ROUTINE: youtu.be/H655GnqpRIM
STRONG JOINT SERIES: youtube.com/playlist?list=PLXi7slewxuMKsWJvXeDw5_atgASDa2-J0
COACHING: bodyweightwarrior.co.uk/online-coaching
JOIN THE FACEBOOK GROUP: facebook.com/groups/BodyweightWarriors
INSTAGRAM: @TheBodyweightWarrior
instagram.com/thebodyweightwarrior
THE ROUTINE:
A: Mixed Grip Chin Up - 5x2-3r per side (4-0-1-1)
B: Archer Row - 3-4x4-6r per side (3-0-1-1)
C1: Single Arm Scapula Pull - 2-3x6-8r per side (1-0-1-3)
C2: Dumbbell Hammer Curl - 2-3x6-8r (3-0-2-0)
STUDIES:
ncbi.nlm.nih.gov/pmc/articles/PMC4637912/#B2
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0009-9
germanjournalsportsmedicine.com/archiv/archiv-2019/issue-4/functional-adaptation-of-connective-tissue-by-training
This video shares a beginner one arm chin up routine for those wanting to work on this advanced skill. It contains some basic exercise to teach shoulder position and developing unilateral pulling movements with mixed grip chin ups, archer rows and more. It also focuses on conditioning the elbows and weak links.
TIME STAMPS:
0:00 Introduction
0:40 Building A Base
1:14 Tendons / Connective Tissue
1:55 Mixed Grip Chin Up
4:20 Archer Row
5:50 Single Arm Scapula Pull
7:15 Dumbbell Hammer Curl
8:32 Final Words
MUSIC BY:
epidemicsound.com
See you in the next video!
