ONE-ARM PULLUP: Achieve in 2 Sets Per Week
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- Опубликовано: 11 фев 2020
- This is a great exercise for grapplers, wrestlers, & athletes that want to gain a competitive advantage. If you can knock out 9 of these while your opponent can't do any, you're at an advantage.
Traditional weightlifters gain strength by adding weight while optimizing your technique to give themselves the best possible angle and leverage for that lift.
Calisthenics athletes do the opposite. We consistently change the leverage so it works against us and build strength from a compromised position.
Both have their benefits, but strength calisthenics is the modality that's often ignored by competitive athletes.
Let me know your results.
Legal Notice: Consult a physician before beginning any exercise program. This video does not replace a doctor's visit or physical therapy program.
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I just realized a lot of workout videos have some form noise (music, background sounds, a counter etc...) But here, it's just him speaking and moving. It seems natural and relaxed, and feels... genuine, I guess.
Definitely appreciated.
Him and Reddeltaproject
Yeah i like it as well.
I am 70 years old and you gave me a new goal!!!! i can do 19 chin ups, one rep with 92.5 lbs...if i can get a 1 arm pull up at 70 that will be really cool....
How is the progress going?
I decided to concentrate on progression to (hopefully) a front lever one day. too much strain on my shoulder girdle trying one arm chin ups...I did get 14 chin ups using 2 fingers of each hand if that counts for anything at age 70. if you have no goals you have no reason to live.... @@bluesblues465
damn grandpa fucking strong asf
@@optination6969 Thank you...I live to work out.....weakness is a disease!
Damn bruh
I wish I had that kind of strength in my prime
IVE BEEN TYRING FOR MONTHS WITH some SUCCESS. But your method works so much better I was so happy when I did it. I was like "there's no way this actually works" Then BAM I WAS UP LIKE IT WAS NOTHING! THANK YOU SO MUCH IM SO HYPED RN 😭💖
What exercise did u do
How?
Subscribed as soon as you started talking. Thank you for this, I’ll incorporate your advice into my training!
Hes awesome. I found him around a month ago. Seems like a genuinely awesome guy.
The bruising from gripping to hard is the reason I search for this and it surprises me that u even mention it and it's not only me. Really appreciate it!
Love you brother. I an able to do pull ups because of you. I’m very confident in the gym now. Thank you so much
By far the best and simple advice on one arm pull up .
Love your content bro
This is a great tutorial of how to build up to this. Your pullups are the cleanest I've seen on the net! There are several muscle bound dudes that, when they pull up, their body is all twisted, and it's real sloppy. I love how you are straight and perfect in your execution!
Thank you, I was not aware of moving my arms closer. Truly learning is an endless journey
Wow, his videos have come a long way. Love to see the growth!
This is a great tutorial! Thanks a lot man!
Interesting insights, Thank you!
dang i was doing them on tuesdays. time to chnage up the routine
You are showing off. Own it! U earned it.
wait why do I even watching this... Im still with my negative pull up progession lol.
It's called a future investment
@@whoareyouwhatyouwant803 nice
It has been two years gow many u at now?
@@keithfields1756 woah, just checking my notifications. Well, my current state proudly at 6 reps decent form of pull up without being exhausted. not that much for two years, but I aimed for ten reps this year and possibly a muscle up :") thanks for asking!
@@prasetio9521 hey don't sweat it man I could hardly do any when I first started. Hard work, consistency and dedication is all it takes you WILL do it if you set your mind to it, I believe in you man best of luck
Every fitness youtuber - " one arm pull up in public reactions"
Hybrid calisthenics- "I dont like showing off"
Bro, you're a rare gem in the world of social media. Absolutely love this channel man. Only, and all about helping others better themselves mentally and physically. You're the man!
Facts
I like a lot that he is humble but I would be lying if I say I didn’t start because I saw people showing off cool moves
thumb's up, like you said 👍 !! that's clever, I didn't hear it in this context before. Short but to the point so perfect.
Wow, I never thought of this, I will try this out!
Beautiful tutorial 👌🏾
Thanks. You've improved as an orator.
The most valuable one arm pull up tutorial on yt.
Love your videos and tips. I'm wondering if there is some sort of form or technique. I'm still working on 2 sets of 12 perfect form. However I got curious, because I saw a lot of people trying 1-arm pull-ups and they look very strong (large muscles) and very lean and have been trying every week. However, they struggle to keep form and balance when pulling-up. I was also recommended to use an "elastic" with one arm when training. But your "arm on arm" technique seems to make more sense.
I'm so tall, that when I extend all the way down my bent knees hit the floor. So using a doorway is a no go for me..
So, you can try L-sit pull-up (maybe knees raise - leg raise and L-sit hang if you need progression).
Go outside maybe?
@@09864473131 lmao fr
@@09864473131 he's so tall that he can't pass the door or the window. He's trapped in his own house.
Yo must be seven feet tall!
Thank you so much
interesting, i've never thought about that progression before. I've been working on the using your other hand less on the bar, but that doesn't really train the position you want to be in for said 1 arm pull up.
the idea of your hand being flat on your forearm is also an interesting idea. It's very similar to free weights. As you're benching and you're at your limits the spotter will typically guide the arms up and this makes the movements wolrds easier. If you just missed your 1 rep max, you can try it again and your spotter barely needs to touch the bar or your elbows and guaranteed you'll make it.
Ikr it’s crazy how I’ve never seen any calisthenics RUclipsr talk about this way of learning the one arm pull up it 100% works
Dude you Rock!
Such a good video
Hi, wanted to know what you did for the rotation part at the beginning of the range, at the bottom, for the initiation part.
Quick and simple. 👍
Concise, no bullshit
Very nice. I will try this. I’m 4 month away from 66 so this one could be a good a long journey
@Jona s thank you for the encouragement.
Subbed to pigmie? Nice :)
Hope you keep at it! Good luck!
@@r.i.pmaple8450 but you gotta focus
@@dieu-huyentran5185 you have my respect sir.
I do pull ups every single day multiple times a day and get good results. Doing it infrequently like you suggest never worked well for me in the past.
Hi Osvaldo , I discovered your channel this week. Thanks a lot for the tutorial. 30 years ago I arrived at 30 pull-ups (and also 30 chin-ups) but I thought that only a few can do a one arm chin-up. It's never too late. Thanks again.
Wut
@@vortexfitness44 ?
@@yyaa2539 this is Hampton
Osvaldo Lugones?...
maaan I wanna be able to do this someday :)
Hi Osvaldo , Thanks for the tutorial. 30 years ago I arrived at 30 pull-ups (and also 30 chin-ups) but I thought that only a few can do a one arm chin-up. It's never too late. Thanks again.
Hey , please don’t listen to this guy, that progression doesn’t work ,all he did in the video is a jump one arm neutral grip pull up. If you want to learn it , go buy a set of resistance bands. And try to do one arm pull ups with them. Start with the biggest one. (By way I can do 6 one arm pull ups on the right arm , and 4 on left arm )
@@laricrazy7188 your wrrooonnnggggg
@@_uchiha I’m not wrong, this guy is just not an experienced athlete at all. It’s pretty simple. Blind people watch him and believe him.
@@laricrazy7188 I highly doubt your stronger than i
I AM trying to do one armed pull ups, doing one arm australian rows, one arm dead hangs, typewriter pull ups and one arm ground assisted parallel bar pull up motion
Hey! Thanks for the video man, what would you reccomend to strengthen the wrists to avoid injury while doing this?
Great question. I'd also like to know.
Sledgehammer to work pronation, supination, wrist curls, wrist extension, one arm shoulder press with a barbell to work on wrist stabilization.
@@StrongerThanBigfoot thanks man!
I guess the are more ways to ski the cat. Thanks.👍👍👍
I don’t think I’ll ever get them as clean as you, but I’m gonna try my best to be able to rep out one armed pull ups 💪
CONNER
its the madlad
What would you recommend to increase the amount of pull ups i can do maximum efficiently.
Best way is to work them hard once or twice a week. You'll get stronger and be able to do more. After you get beyond, say, 25, it'll change a bit because endurance will play a bigger factor, but before then - strength 😃
@@kwok_lee endurance starts playing a bigger factor once you hit 12 reps to most people with free weights, and 25 is a pretty generous mark as well with calisthenics, i don't recall any single person or study that says that 55-60 is the start of an endurance training regimen. I have never ever seen in my life someone bench pressing for a set of 25 reps and claiming it was anything besides endurance. Nor have i ever seen a strength straining plan that did say 3 sets of 20. it's always 3x12 at most but generally 3x4 or maybe 3x8 for a calisthenics because to progress you can't merely add 5lbs, the increase in progression difficulty is spaced out much more drastically.
Probably less than one in a hundred thousand people that even try. Love the video. thanks
I'm on 2 sets of 12 regular pull-ups. how long should i wait between sets? thanks
Amazing video!
How much time there should be between each set?
5 min minimum.... the higher the intensity , the more rest muscles need for strength and muscle gains between 3-5 min or even more.... otherwise, you cannot reach deep fibers of your muscles to activate... therefore you only tire your body without engaging your muscle fibers... but when you reach 10 perfect reps, you can reduce your rest period to 2 min... incorporate different push up exercises into your routine ... both easy and hard... with rest periods that vary accordingly... intensity is key... 👍
Should I buy that pull up bar? Also where can I find that?
Have a beautiful day 😆
あなたの説明はとても正しい😊❤
The rod on which he’s doing the pull ups was giving me anxiety 🥵🥵
It is available everywhere and if you are not heavier than approx 80 kg, you can use it. Maybe upto 90.
@@Eren-da-Jaeger upto 150kg for mine
I have a similar setup on my door
He is a real life chad
hey is there a certain weight I should be at to be able to do this? i used to weigh 170ish and was able to do a one arm decline, but now that im 190 im not quite able to do that lol.
Remember that you are building strength to become stronger not to demonstrate your strength
Yeah just do chinups or pullups
I just started doing weighted pull ups, push ups and dips is there a specific rep range I need to aim for and sets
75% or so of your bodweight on your Pullups :)
well if you want to achieve the one arm pull up personally i still havent achieved it yet but i heard that weighted pull ups really help dips and push up wont really help for one arm pull ups
Hey man great video. I mainly work on one arm negatives and I have gotten to the point where I can lower myself for ten seconds. Do you know how long I should be able to do a controlled negative before actually doing the move?
Thanks homie
Hey! Great job. 10 seconds is awesome, but I never trained with negatives. It's a personal thing, but I don't like the feeling of them. If you want to train with them, I'd recommend breaking them down into sections. Lower yourself two inches, then raise one inch, repeat until you're at the bottom. This way you also work the concentric movement and give yourself a realistic idea of how much the negatives are actually helping! Best of luck, my friend!
Ok thank you!
Thanks for the quality reply man 👊
@@Jacob-ft4ik Can you do it now?
Yessir
Wow one in hundred thousand, proud of me
it is about correct i believe 1 in 100K or 1 in 50K something like this. Only on the internet in the comments you will find someone who can do it. I am getting closer to 40 y.o and i never saw someone do it in real life even once, thousands of times in the gyms and in the calisthenic parks and not even once. and i saw savage dudes train. I see sometimes people doing muscle ups, most of them don't do clean by the way. even less i saw few do human flag in a perfect form. i saw 1 person do full planche and another 2 stradle planche. but never in my life i saw someone do 1 arm pull clean.
HOW ABOUT THE FACT THAT YOU NEED TO WORK BOTH ARMS? how do you deal with that?
I might not get your point here but you simply train both arms, right? Like on after the other
When you say “when you can do 2 sets of 12 you can move over to another exercise”
Do you mean that i can do them with ease or just be able to complete the reps
I think with ease because you will go to a harder exercise. But if you can do it sooner go ahead ;)
If you can complete the reps without cheating or your form breaking down
does elbow always hurt when you do OAP because mine does, should i stop doing one arm pull ups or the pain will go away after time? I think its called tendonitis or something like that
You probably got golfers elbow in which you put too much strain on the forearm muscles
@@calisthenicsbeliever7602 yes i know that, i dont know how to prevent it
ReBoi maybe you don’t have a good enough grip like if you’re on the finger more rather than the palm that can cause stress
@@progress2171 Rest your arms. Start with an easier version. There are tutorials on this page.
Hold off on one arm pullups for now. You may have the strength to do them but your joints may not be at that level yet
What pull-up bar do you use?
How many reps can you do a oap for?
I feel like it’s more like 1 in 20-30k
1 in 10 million sheesh
@J D no that’s more like 1 in 15
Can you do the planche?
You are so.. normal? But insanely strong. How can it be possible? Super n/system development? Maximum of efficiency?
The way you look doesn't indicate strength. I know people with superb genetics, however, their strength sucks. (:
one word: calisthenics
What does n/system mean? Is that ATP efficiency or something? Just curious
@@shuatock8216 nervous system
With the ability to now do one arm pull ups I am now well underway to become Uncle Iroh, now all that's left is for me to learn how to bend fire and somehow enjoy tea :)
Hello I m just a beginner I want to learn from you can you help me
Can anyone Link the pull up bar Hampton is Using?
Search darcia lee & tessa lane
@@_anandu.vishnu_ Seriously 😑
@@gymGirlForLyf yup... Just search it
When I do armed pull ups and go down my body swings so I can’t do multiple reps without touching the ground although I think I have the strength to go for at least three reps without touching the ground. Any suggestions?
turn your legs in to not touch the ground, hope this helps
I can do 15 pull ups, but when i withdraw one hand, i can't hang no more (i have low body weight around 60kg, 132 lbs). What should i do?
You have to increase your grip strength
@@moggstro Thank you. Do you know how much time i need? I'm working with grip strengthener 5 days, dont feel effect yet
@@user-gt2th3wz9c try hanging regularely for as long as you can until you can hang with one hand, and then keep on hanging for as long as you can like that, also try pushups on your fingertips.
@@user-gt2th3wz9c you could also use your grip strenghteners differently, try holding it in for as long as you can, and repeat...
@@moggstro Thank you
How come you are so strong but not that big at the same time? How do you train for that?
He's very strong and athletic but weighlifters who are bigger than him are stronger, if we're measuring strength in terms of how much weight someone can lift
He doesn’t eat in a caloric surplus
@@maxwilson3530 That explains his size not strength
He’s not a body builder, Bruce lee(example) was insanely strong but not big
Can anyone explain why I like Hampton so much
Cos he's a chill dude and knows his stuff. That's why I like him at least ^^
Do one-arm pull ups help with muscle ups?
Probably
That's one arm chin up bro
🔥
So how many minutes or seconds should I rest in between set?
3-5 for maximum efficiency per set.
@@calisthenicsbeliever7602 nvm I can already do one arm pull up with my right arm now I need to work my left but still thanks for answering
@@alifalif6986 yw
He's a pasta guy
Don’t feel uncomfortable. Remember that people that can’t do the one arm pull up just don’t have high enough expectations like you do.
liu kang
Do it without jumping :p
I can't even do 10 pull ups just 8 maybe I'll get to 10 in a week :D
You can do it
@@nou6206 tnx bruh
@@B1gBossMan How much can you do now ?
@@jA.78194 11 :D
Great tutorial! I'm not so sure about the rep recommendations, though. I have always struggled much more getting to 12 reps on whatever exercise than upping the weight. Physiological adaptations in the muscle in that rep range are also not 100% optimal for strength gains. So finding a pull-up version that you can do for about 5 reps probably gives some of us even faster results.
Dude can you so do a tutorial for L Sit pull ups
@Aiden Kim bro my problem is i cant hang on the bar whilst in l sit position
nice facial expression at 3:57 lol
lmao
I'm only capable of doing one pullup slow either way
I'm only able to do about 10 normal pull ups but I can do 2 one arms I think training using resistance bands in order to stagger your arms is better then grabbing your fore arm because it puts you in the correct position for the one arm facing parallel to the bar instead of perpendicular
You made that look too easy bud.
What you did is one arm chin up... not pull up... 🤨
The effect is the same
@@dillonwolcott7655 But the difficulty is not the same... You could do 10 chin up doesn’t mean you could do 10 pull up... same goes for one arm... Also, when he’s showing chin up in the video, then why did he type the title as pull up? 🧐
@@kwok_lee because you're still pulling yourself up. Over time the differences don't really matter
@@dillonwolcott7655 they absolutely do lol
this is called chin up aint it?
Your hair is shorter
That's a one arm chin-up, not pull-up
Chin ups target arms more
Does one pull up 🤣
Whats wrong with showing off man. I came here to see some cool shit
You seem to have a lot of strength, but physique wise people can barely guess you can do all these. So I'm wondering with all these strength, how come you aren't aesthetic ? Is it the diet
This tutorial seems iffy considering you don't show your entire body from feet to toe when you demonstrate the 1AP at the beginning. For all we know your feet were on the ground instead of full deadhang, or you even use your feet to slightly jump to kick start the movement.
Then why would he be making a tutorial lmao
@@armanyusaf5019 It's his youtube channel so I don't know, here's a wild guess, putting out contents simply for the sake of having something to attract viewers? There are plenty of people in the real world as well as on the internet who talk about things they know nothing about just to have something to talk about and to gain attention, so this is nothing new.
I'm not saying his content has no substance, but the credibility is not substantial is what I mean. I've been interested in this strength exercise for quite a long time and have found several other videos that show contents that are undeniably credible, for example showing the full movement with impeccable technique.
He can do oap , check out his pull up
tutorial , but indeed , the oap in the beginning wasnt the best demonstration
why dont you have huge biceps?
Why don't you have even a medium sized brain?
@@magpie2163 Bro woke up and chose violence
he cheated coz he was standing on the floor. i bet he cant do a real one arm pullup from a dead hang
Calisthenics really targets the weakest part of your body directly and work your body as a whole... weight lifting doesn't provide this... that's why people often get injured with weights, especially when they got strong. Because lifting weights really isolate muscles and lack other supportive muscles when doing the exercise... even "compound" exercises like bench press is no exception... your posterior muscles don't engage and after a certain point of strength, injury occurs... calisthenics is never like this....
Uh, you are wrong there. More often calisthenics athletes are getting injured, Free weights minimize the risk of injury since it isolates the muscles and does't count on other muscles. We are getting injured because either we try to do something that is too hard to do/wrong form & lack of general fitness knowledge(Eg. Try to progress too fast when you can't and you just force yourself to do it). Other than that both have almost the same injury rate, and that is caused of our ego being too high.
@@soulgameyt769 after 35 years of experience in the weight lifting and calisthenics, I've never seen anyone got injured from Push ups, pull ups etc.... plus, I've seen a lot of people got very strong only from calisthenics... injury from calisthenics only occur from very difficult skill works if body is not ready like front lever etc... and these skill movements have no benefit in terms of hypertrophy.... Push ups are much more effective and safer than bench press... and ... again as I said... if you are very strong... bench presses start to begin to hurt your shoulders in time.... one advice.... do both basic calisthenics and weight lifting...
@@cheerfulheartdeepmind685 I already do it. Physio here :D
@@cheerfulheartdeepmind685 Also, just a simple wrong execution of an exercise can lead to injury. It may not happen imediately but it will.
You could use some more practice yourself, try a one-arm pullup without jumping up from the ground lol.
Hello I have a neck pain during pull ups any tips to fix it?
You might have hunchback posture