Lets face it, when it comes to killer exercises, the one arm chin-up is the bear of bears. Before you try a one arm chinup though, make sure you can at least lower yourself with one arm! Actually, its a really good idea to make sure that you can do 15-20 bodyweight chin-ups before you even attempt the negative one arm chin-up.
If you cannot do that many chin-ups, you run the risk of ripping your shoulder right out of its socket, no joke. It looks kind of simple and easy, but it is HARD!
When you look at the video, here is what is happening. One hand is in front of the other. You do your chin-up directly under the bar and lift off to the side. The hand closest to your face is the hand that is chinning. You put your face to the opposite side of the bar your hand is on. Start from the bottom of the chin-up and once you reach the top, let go of the farthest away hand and lower all the way to the bottom. Once you are there, grab again with both hands (opposite of the first time) and raise yourself up for the other arm.
This is very hard and if you can work up to sets of 5, your rocking! Here is the video;
[tags]bodyweight exercise,one arm chin-up, commando training[/tags]
