Video: Training Progression to Learn a One-Arm Chin-up (and Pull-up!)

Posted by Eric Hörst | Apr 4, 2018 | Train Body, Training Videos

Video: Training Progression to Learn a One-Arm Chin-up (and Pull-up!)

Hosting his first Training4Climbing video, Cameron Hörst (17) presents a training progression for learning a one-arm chin-up…and eventually the more-difficult one-arm pull-up. Depending on your current level of strength, learning a one-arm pull-up could take weeks…or years. But today is a good day to begin training to learn this rare feat of strength!

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Are you at the point in your climbing where you ar

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👉Watch video at the link in our bio!

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Check out last weeks Training for Climbing Podcast

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#climb #trainingforclimbing #training #climbingpodcast

#Repost @c4hp with some really good information on

#Repost @c4hp with some really good information on sloper nuances!
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👊 Sloper Stress: Key Insights for Climbers 👊

If you’ve been climbing for a while, you know that using slopers requires significantly more friction (indicated by the pink shading) compared to other types of holds. The greater the skin surface area in contact with the hold, the better you can apply downward force.

Slopers are designed with a downward slope and often lack sharp edges, which means your fingers are positioned at wider angles. This wider angle, viewed through the lens of the length-tension relationship (how muscle length affects its strength), is not ideal for generating force.

In this position, your wrist is more “passive” and stretched compared to when you’re gripping smaller, flatter holds. In contrast, when your wrist is in a flexed position (like in a half or full crimp), the length-tension relationship of your finger and wrist flexors improves, allowing for better force generation.

Due to the shape of slopers, climbers depend more on passive structures such as joint capsules, ligaments, and titin to maintain balance below the hands. Once skin contact is lost, the wrist flexes to create a plumb line (indicated by the green arrow) underneath. This flexed position places significant stress on the wrist’s ligaments.

Now, consider that the average strain on wrist ligaments increases when a climber is fatigued. As you tire, your muscles become less effective at protecting the joint, putting even more strain on the ligaments.

Actionable Takeaways:

1. Vary Your Holds: Regularly change the types of holds you use during practice.

2. No Added Weight: Focus on developing your skill with slopers without adding extra weight.

3. Strength Training: Incorporate exercises to improve forearm strength and recruitment.

4. Know When to Stop: End your climbing session when you notice a drop in coordination.

By following these guidelines, you can enhance your performance while minimizing the risk of injury.

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If you missed it, check out episode 102 of the Tra

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