BLUF The 1 arm chin up is an outstanding exercise to develop extreme upper body strength that should be included in the training and testing regimes of most elite athletes involved in sports that require high levels of upper body strength. ABSTRACT The purpose of this paper is to provide a series of practical examples of progressions, implemented in the development of a variety of elite athletes from sports such as kayak, canoe, wrestling, boxing, rugby and mixed martial arts (MMA), in their quest to perform 1 arm chin ups and integrate them into their regular training. The paper is based on the real-world experiences of the authors` in implementing the 1 arm chin up with a variety of athletes. The 9-step progression starts with the completion of 20 standard full range of motion bodyweight chin ups. It then proceeds to the performance of a 3 RM chin up with 60% of the athlete`s bodyweight. At this stage the strength required for the performance of a 1 arm chin up has been established and the athlete is progressed to the 1 arm chin up. Initially, starting with the chin above the bar, the athlete is encouraged to simply lower the body using 1 arm in a controlled manner taking about 5-10 secs to achieve full extension. Then the athlete performs the movement, again starting at the top position, and only moves through half the range of motion for a series of partial repetitions. The range of motion is progressively extended over time, until the full range is achieved. Once 5 full repetitions are achieved from the top start position the athlete is encouraged to commence the chin up from a stationary bottom position. Using this 9-step progression, it has been demonstrated that many elite male athletes of moderate bodyweight (50 to 80 kg) in sports requiring high levels of upper body strength can perform 1 arm chin ups.
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