How to get to do a dominated with one hand.

In this article you will learn how to do the mastering to a hand and what are its previous steps.

HOW TO GET DOMINATED WITH ONE HAND:

Welcome to the Easypull Blog! In the following article we are going to explain how to make the dominated to a hand with the help of the easypull Calisthenics portable pulley system.

introduction:

One-handed mastering is a very advanced exercise. It represents the top of the pyramid, that is, it is one of the most difficult traction exercises in Calisthenics training. Keep in mind that doing this exercise involves pulling our entire body with Sun's unique arm strength only.

The performance in the dominated to a hand will depend on a number of factors: the general force of traction, the strength of the grip of the hand and the specific muscular coordination to correctly make the gesture of dominated to a hand.

Before training the mastered to one hand it is necessary to have a good training base. While it is true that it is impossible to establish exact and mathematical requirements, it would be advisable to comply with a number of aspects before seriously starting to train this exercise.

Requirements to train the dominated with one hand:

• Traction strength: before training the one-handed mastery you must be strong in basic calisthenics traction exercises. Make sure you are able to perform various repetitions of exercises such as horizontal rowing, dominated, etc.
• Grip strength: before starting to train the dominated with one arm it is advisable that you have enough strength in your hands to stay stuck in a bar with one hand.
• Shoulder stability: before you start practicing one-handed mastery you should have strong and healthy shoulders. To do this you must be disciplined and do injury prevention exercises: working rotator cuff, improving your shoulder mobility and having good control of your shoulder girdle will help you a lot to practice this exercise and reduce the risk of injury.

What is the technique to do the dominated with one hand:

A key and differentiating aspect with respect to those dominated with two arms is that the situation of the center of gravity is changed. This makes it more difficult when we are hanging on one hand to maintain your posture and surely your body will begin to rotate on itself. In this sense, the first step to properly do the dominated to a hand is to be able to hang yourself and avoid rotation.

The second step would be to betray our body loudly and quickly with our arm. You must do this by pulling towards the point where you have your hand held over the bar. If you try to pull and move your body away from the grip hand it will be much more difficult.

Another important aspect that can help you is to think about pulling the bar towards the body and, at the same time, bring the body towards the bar. Doing this will help you climb and improve your ability to apply strength.

And now what -- how can I progress to do dominate with one hand?

Once you've understood what things to work on before and what the correct technique looks like, it's time for us to explain how you can make a progression. If you are already able to perform several horizontal rowing repetitions and you can do several dominated ones then we leave you a specific progression that you can perform with the help of Easypull.

PHASE 1:

We started training with a standard progression.

3-4 Series of 5 repetitions resting 3-5 minutes between sets.

Decreases 1-2.5kg of weight each week.

Try to keep 5 repetitions whenever you can.

This phase ends when you can no longer lower the weight and maintain 5 repetitions.

PHASE 2:

We started training with a linear progression.

3-4 Series of 1 repetition less than in phase 1 resting 3-5 minutes between sets.

Decreases 1-2.5kg of weight each week.

Try to maintain the number of repetitions and lower 1 repetition per series when you can no longer lower the weight.

Follow this process until you work doing 3-4 sets of 1 repetition.

PHASE 3:

Here we will start to apply an undulating training metology trained 3 days a week.

Day 1:

1 set of 5 repetitions (-20kg)

1 set of 4 repetitions (-17.5kg)

1 series of 3 repetitions (-15kg)

1 set of 5 repetitions (-20kg)

Rest 2-3' between sets.

Day 2:

1 set of 4 repetitions (-15kg)

1 set of 3 repetitions (-12.5kg)

1 set of 2 repetition (-10kg)

1 set of 4 repetitions (-15kg)

Rest 2-3' between sets.

Day 3:

1 set of 3 repetitions (-12.5kg)

1 set of 2 repetitions (-10kg)

1 set of 1 repetition (-7.5kg)

1 set of 3 repetitions (-12.5kg)

Rest 2-3' between sets.

We've also uploaded a video to our youtube channel where you can see this more visually.

We hope you get a lot of cane and get your mastered to one hand!

Greetings!