Forget about fitness heavyweights like The Rock, Jo Lindner or Mark Wahlberg, it looks like we really should pay more attention to a certain Turkish butcher for fitness inspiration. Hardly have we seen him perform some pretty amazing leg exercises including dumbbell lunges with 50kg dumbbells, barbell squats, and a lower body workout with a resistance band that will leave you shaking. legs, the salt sprinkler maestro confirmed his alarming level of strength with a pull-up workout that has to be seen to be believed.
Taking to Instagram to show off his latest moves, Salt Bae can be seen performing multiple repetitions of pull-ups, using one arm, while holding a relatively loose chain. Pull-ups as a regular upper body exercise are already a primary test of strength, with your shoulders, upper back, and arms all brought into play. One-arm pull-ups are much more difficult, as one contributors to Bodybuilding.com said, “I had heard stories – legends, really – about [one-arm pull-up], but I never believed it was really possible.
“The only time I saw someone do a pull with one hand was when the other was wrapped around their wrist. “
Granted, that’s exactly what Salt Bae can be seen doing, and it seems his years flexing his biceps when sprinkling salt gave him the confidence to attempt such a move.
Check out Salt Bae’s incredible one-arm pull-ups in the video below
One-arm pull-ups performed without grabbing your wrist with the other hand are almost dreaded within the fitness community, although they are essential for anyone who wants to get their fingers caught in rock climbing. But, to give Salt Bae some credit, he performs his one-arm pull-ups – with a wrist grip – while hanging on a loose chain. Normally, pull-ups would be done on a pull-up bar, or some other type of bar or grip that is more solid and stable.
Plus, he manages to do five good repetitions of the exercise, even going so far as to put his chin above the chain. He may have finished more, but the video cuts out. However, other published stories show him performing two-handed pull-ups, as well as some very impressive triceps-style movements, standing above the chain (itself a test of strength) before pushing down. lower his body slightly and push it upward, blowing up his triceps and core in the process.
If you are inspired by Salt Bae’s awesome feats and want to try them out for yourself, first you need to make sure that you are proficient at performing regular two-arm pull-ups on a pull-up bar. If you’re not sure which exact technique to use, Conor McGregor has already provided some pretty helpful advice. Keep working on it until you can do 15-20 overhand pull-ups, without swinging your legs for momentum and without bringing your chin above the bar.
To switch to single-arm use, Bodybuilding.com adds that you should then practice the “flexible hooks” using only one arm:
“Starting with the top position of a pull-up with your chin above the bar, hold your whole body and carefully remove one hand. I suggest practicing this movement with a grip as it allows you to keep the barbell close to the center of your body which will allow for better leverage. While the burden of supporting your full body weight seems to be on just one arm, your chest, back, and abs are also an important part of the equation.
“Once you can hold the top position of a flexible one-arm hook for several seconds, you can start working toward a controlled one-arm negative. The idea is to start from a one-arm flexed suspension position and then carefully lower yourself into a suspension position with as little momentum as possible.
From there, you can try copying Salt Bae’s grip method on your wrist, as you will be able to gain strength with your secondary arm. Then you can work on lowering that hand down your arm toward your elbow, decreasing the amount of extra force it provides in the process, before you can pull it back completely.
As with any training movement, warming up your body is vital, but it is imperative that you warm up properly if you want to perform one-arm pull-ups, and also remember not to try to perform too many. repetitions. A good place to start is just to be able to perform a repetition effectively and only try it once or twice a week. This movement puts incredible strain on your muscles and joints, so you don’t want to injure yourself as soon as you start.