Jesus that slow one arm pull up by Alex was both magnificent and intimidating at the same time! Also thanks for the toturial, but I am a bit surprised there was no mention of weighted pull ups though!
Most folks I know who worked towards OAP with weighted pullups took longer and have plateaued hard whereas most others, myself included, progresses to the OAP fast and continue to build repetitions and intensity. This is because there is muscular coordination to consider and an enormous amount of possible progressions and regressions to assist which I revert to often.
Just shared this with my middle and high school climbing teams. Excellent tutorial! I’ve shown them all of these methods yet I love having them all in one vid. Thanks!
Awesome stuff Alex , Chris and Max! I like working on getting stronger and training for calisthenics goals alongside my climbing . Last year I got my front lever and will hopefully reach one arm this year. Would love more vids like this 👍
Thanks Alex, Chris and Max for making this video, a one arm pullup has been my goal for the past 2 years and I'm done making excuses for being weak. I like your training facility, it reminds me of how Wolfgang Güllich trained when I was a kid. Please give us a tour :)
Blueprint for one armed pullup 2:48 - scapula pull-up 3:34 - ring rows 4:07 - one arm ring row 5:16 - assisted pull-up (with band) ** aim for 15 to 20 pull-up's w/out band ** 6:12 - assisted one armed pull-up with pulley system 6:47 - assisted one armed pull-up with band 7:00 - negative pull-up 7:34 - lock off's at different angles
Get to 50% of bodyweight with weights. After that, your arms should safely be able to deal with the stress of 1 armed practice. Start with slow negatives. Then negatives with holds. It will come
They're good for building the required musculature, but they do not train the movement patterns at all. Regular pullups are a symmetrical movement, whereas the one-arm pullup is very asymmetrical. I personally found that training for the one-arm went much faster when I did isometric one-arm holds at the top of the rep, and then did a 5-8 second eccentric "negative" down from that position. It trains the movement pattern in reverse and gets all of the right muscles recruited together to prepare for the concentric version of the movement. That said, I think a 160% bodyweight pullup is a good metric to know if you have the requisite baseline strength to begin training for the one-arm. I just don't think that weighted pullups are effective at training the one-arm on their own. You have to do the movement to get better at it, and the one-arm is an asymmetrical motion.
probably one of my favorite videos you've made, the humor is amazing. would love to have a climbing session with you both. let me know where and i'll schedule something :D
This is great. I would love more tutorials and training tips from you. You are one of the strongest climbers in the world and I am sure you have good advice. Hope your channel gets to hundreds of thousands or millions soon.
This was really good video! I have been working towards the one arm pull up and will try and use some of the tips from you. Also you guys are well funny 😂
Really liked the tutorial. Maybe for the next one you could do a tutorial on how to train to get to a higher grade, like what kind of exercies you would choose to train.....
Cooles Video Männer! Könnt ihr vielleicht noch in einem weiteren Video eingehen wie oft man die Übung/en pro Woche üben sollte? Oder wurde das schon erklärt, dann verzeiht mir.
very funny. i added one step at the very first training step.... i add to stay on the back, on the floor, then pull the air, but with one arm directly. very good exercise from Belgium.
I would recommend being very careful with the negative OAP. You can easily injure yourself if you're not strong / warmed up enough. Talking about warming up, do it! No value in getting injured and losing progress 😅 Final tip: take your time, it's a very difficult move.
Thanks for the tutorial. Apparently I go too low between pullups and the scapula shrugs. Have to see if I can do 10 reps with the continued tension as opposed to larger range of motion. Looking forward to the next one 👊
Enjoyed this. I would love to see how to progress towards a proper front lever. Can do a one-legged one, but still very far away from a two legged one. I am also struggling with straight arms vs slightly bend arms.
Que acento más tierno tienen :v siempre pensé que era solo parodia en las películas, pero es real!!! Jaja igual muestran re bien los ejercicios, gracias
Very good tutorial! I would like to know more about horizontal pulling. I think there are many climbing moves that are close to the 1-armed row you showed, but at some point it becomes too easy. Do you have a recommendation? Is it even worth prioritizing?
In my opinion, weighted assistance is better than resistance bands. Resistance Bands help more at the start than at the end, changing the force exertion pattern throughout the movement. Great video! Liebe Grüße aus Wien
@@PanosPlevritis That's exactly why I prefer weighted assistance. The pullup feels like a real one, only easier by a "constant" amount throughout the whole motion. Due to the Resistane Band changing the Force-Displacement curve of the pullup I believie it to be less specific. In other words, training with bands leaves you weak at the hardest part by overly supportin exactly that part.
@@boredv3see I think it is somewhat more not so linear kind of, they can't leave you weak once you lift in a controlled fashion your entire or almost entire weight for ~3/4 of the whole movement ,in fact you actually gain more strength long term due to neuromuscular advancement Another great use of them is to overload the muscles,say once you begin to really get tired, to use them in order the total volume (within logical use, not to go overboard and get rhabdomyolysis) to be greater, thus more damage to the muscles and once recovered, more muscle eventually I respect your opinion, Thanks for the time and the response in any case
You are not responding to my point. I’m arguing about which exercise is superior biomechanically. You are talking about basic training adaptation which is in no way specific to resistance band assisted training. All of the effects you described can be achieved through eccentrics, weighted assistance or really any form of effective stimulus for that matter.
@@boredv3 sorry if you don't get it🤷🙄. Also mechanistic is one aspect, sets, reps, experience how controlled you do it etc are another so no point to insist etc , whatever floats your goat man (also no, eccentrics are not better than bands, because less motion involved,typically less control thus strength built for most people newbies ,post injury and in rehabilitation people and so on, and obviously weighted pull ups are not everybody, especially not for starters and obviously that too comes down to the above parameters, you see it single dimensionally , ok, your thing, fine with me , not going to sit and argue about this until the sun dies)
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
Alex was staring right through me while doing a slow-mo one arm. Intimidating
Yeah that heavy eye contact is serious
He was establishing domination...
man his face started bothering me right after that clip idk what it is mf just looks haunting
Man felt gay with em stare HAHAHA
Sexiest one arm pull up ever
Kneebar one arm pull up 1:51 "just 9b+" had me laughing for a minute😂
the sense of humor is spot on it gave me a few good laughs and a goal to get back to it
Very good tutorial. It was nice to see the scapula close ups to really understand what good form looks like. Thanks !
If climbing doesn't work out for you guys then you have a guaranteed career in comedy.
Loved the video!
Nah
What a time we live in. We have Alex Megos (and other world-cup climbers) teaching us how to do one-armers 😍
Also, I love Chris xDDD
Jesus that slow one arm pull up by Alex was both magnificent and intimidating at the same time! Also thanks for the toturial, but I am a bit surprised there was no mention of weighted pull ups though!
Most folks I know who worked towards OAP with weighted pullups took longer and have plateaued hard whereas most others, myself included, progresses to the OAP fast and continue to build repetitions and intensity. This is because there is muscular coordination to consider and an enormous amount of possible progressions and regressions to assist which I revert to often.
These videos are actually pretty fun I have to say, good mix of natural banter with actual good instructions
Ein wundervolles Tutorial! Dankeschön an Alex und alle Beteiligten. Ich hoffe, da kommen noch mehr dieser Sorte. :)
I like when you guys produce videos yourselves! It's personable, funny and informative!
More tutorials on climbing related exercises on rings, unlocking the front lever or how to get absolutely shredded feat Alex and Chris.
Just shared this with my middle and high school climbing teams. Excellent tutorial! I’ve shown them all of these methods yet I love having them all in one vid.
Thanks!
Definitely liked the tutorial - it was excellent and great fun thanks to all of you.
Awesome stuff Alex , Chris and Max!
I like working on getting stronger and training for calisthenics goals alongside my climbing . Last year I got my front lever and will hopefully reach one arm this year.
Would love more vids like this 👍
At 3:20 when max says “yea this is shit” I cracked up 😂 great video and I will be utilizing all of these methods!🤙🏼
Thanks Alex, Chris and Max for making this video, a one arm pullup has been my goal for the past 2 years and I'm done making excuses for being weak. I like your training facility, it reminds me of how Wolfgang Güllich trained when I was a kid. Please give us a tour :)
Blueprint for one armed pullup
2:48 - scapula pull-up
3:34 - ring rows
4:07 - one arm ring row
5:16 - assisted pull-up (with band) ** aim for 15 to 20 pull-up's w/out band **
6:12 - assisted one armed pull-up with pulley system
6:47 - assisted one armed pull-up with band
7:00 - negative pull-up
7:34 - lock off's at different angles
Always appreciate the videos, your vibe is great!
what a great guide. no shit, just speaking calmly
Those kinds of videos are great ! I'd love a tutorial for front lever or antagonists training
what do you think of weighted pullups as a progression?
also can you do a tour of that training room? it looks sick!
I’ve heard weighted pull ups are really good. 170% body weight pull up then you should be able to one arm
Get to 50% of bodyweight with weights. After that, your arms should safely be able to deal with the stress of 1 armed practice. Start with slow negatives. Then negatives with holds. It will come
They're good for building the required musculature, but they do not train the movement patterns at all. Regular pullups are a symmetrical movement, whereas the one-arm pullup is very asymmetrical. I personally found that training for the one-arm went much faster when I did isometric one-arm holds at the top of the rep, and then did a 5-8 second eccentric "negative" down from that position. It trains the movement pattern in reverse and gets all of the right muscles recruited together to prepare for the concentric version of the movement. That said, I think a 160% bodyweight pullup is a good metric to know if you have the requisite baseline strength to begin training for the one-arm. I just don't think that weighted pullups are effective at training the one-arm on their own. You have to do the movement to get better at it, and the one-arm is an asymmetrical motion.
A tour of the gym is coming 😉
@@Nano71896
I can do bodyweight + 77% but can't do one arms
great guide, also love that you are having fun with it :D Would love to see more :)
Enjoyed the video. Definitely want to see more of this.
Outstanding vid. Good motivation for me two years after Grade 3 AC shoulder separation surgery
i loved the beginning! great video as usual :)
Thank you, Alex, Chris and Max!
That was awesome... keep putting up videos like this one... the climbing community will appreciate it.
Fun and instructive
This was great, more tutorials would be welcome!
killed it...keep on keep'N on!
probably one of my favorite videos you've made, the humor is amazing. would love to have a climbing session with you both. let me know where and i'll schedule something :D
Great stuff. Thanks so much for sharing. I'm not trying to get this in my 40's
love this thanks guys
nice tutorial, i liked the ninja one arm pull up
I love the humor gents.
Commenting for the alg! Seriously though I’ve loved your videos recently. You guys are so funny I almost forget what absolute machines you are.
i love this guy
I will watch this carefully. Please continue👍
Maybe we need some tips to strengthen the full range of motion of the shoulder, the core’s role in all of it, and the benefits of push/pull regiments.
thx for sharing this alex, alex seeking for some training tutorials
The guy always has the best t-shirts. Plus, he can pull really hard.
This is great. I would love more tutorials and training tips from you. You are one of the strongest climbers in the world and I am sure you have good advice. Hope your channel gets to hundreds of thousands or millions soon.
PLEASE DO MORE OF THIS
Very nice, thank you guys. The pulley trick is really good.
This was really good video! I have been working towards the one arm pull up and will try and use some of the tips from you. Also you guys are well funny 😂
The intro had me rolling on the ground. 🤣
One arm hang tutorial would be awesome! Been working on it for a while now
Thanks for the video! Keep it up, guys!
Really liked the tutorial. Maybe for the next one you could do a tutorial on how to train to get to a higher grade, like what kind of exercies you would choose to train.....
Very cool! Aiming to be able to do a one arm pullup this year and super psyched to train for it!
Thanks for the great video!
Thank you very much. I will try your method and write results in a month.
Thank you for the tutorial!
Great stuff! always here for the cheeky dig at the kneepad haha hardcore board session would be cool to see!
I like how they go from 1 assisted pullup with a band to beeing able to do 15 to 20 normal pullups :)
Would be interesting to see your max weighted pull up.
I’m just starting from a low point again after Christmas holidays and this was very helpful to get me motivated. Unfortunately today is rest day 😂
Cooles Video Männer! Könnt ihr vielleicht noch in einem weiteren Video eingehen wie oft man die Übung/en pro Woche üben sollte? Oder wurde das schon erklärt, dann verzeiht mir.
Thanks 🎉
A front lever progression tutorial would be great!
This is awesome!
And yes.. do a tour of the gym. ✌🏼
Would love to see a tutorial on your rings routine.
Great tutorial, would love to see one for front lever
Incredible!
Forearms like Popeye, lats like a flying squirrel, and the legs of a starving chicken.
Super funny! Also really good tips for the OAPU!!
thx ! please make more tutorials !
Very informative video. Thank you guys
perfect tutorial Alex. good to see you show some training tips with humor :)
thanks, those are some nice tips to progress !
geiles Tutorial. Bin grad dabei auf über 10 Klimmzüge zu kommen und das is schon heavy😂👍🏼
Awesome vid! I dreamt I was able to do these once. Good to learn how to approach training for that
Thank u Alex. That's making sense
Great stuff. Super informative and goofy at the same timw
Loved this. Would love to hear your thoughts on the newer training methods proposed by C4HP
In the last seconds of the video, I nearly fell in love with Chris 💪🏻💪🏻😍😉. Please don't tell my wife 🤣 .
Nice mix of info and entertainment 👍🏻💪🏻💪🏻
Solid Tutorial! I don't think I focus on the scapular as much as I should. Front lever would be a good tutorial.
injured my shoulder 2 days ago and now I have hope to come back stronger
Amazing video 💪🏻🔥 Thank you!
very funny. i added one step at the very first training step.... i add to stay on the back, on the floor, then pull the air, but with one arm directly. very good exercise from Belgium.
I would recommend being very careful with the negative OAP. You can easily injure yourself if you're not strong / warmed up enough.
Talking about warming up, do it! No value in getting injured and losing progress 😅
Final tip: take your time, it's a very difficult move.
Very nice stuff guys! Keep it up!
Thanks for the tutorial. Apparently I go too low between pullups and the scapula shrugs. Have to see if I can do 10 reps with the continued tension as opposed to larger range of motion. Looking forward to the next one 👊
Gracias 🙏 💪🏼 🎉
great content
Great video! More from this gym please, show us around :)
Great video!
You guys are so funny! More tutorials please!!
@frinksmovement TV now THIS is a clean one arm pullup
Can you do a tutorial about how to train in the multihold board??
Love these videos
Nice training here
Enjoyed this. I would love to see how to progress towards a proper front lever. Can do a one-legged one, but still very far away from a two legged one. I am also struggling with straight arms vs slightly bend arms.
Great video! What tips would you have for learning to do multiple one arm pull ups in a row?
Que acento más tierno tienen :v siempre pensé que era solo parodia en las películas, pero es real!!! Jaja igual muestran re bien los ejercicios, gracias
Very good tutorial! I would like to know more about horizontal pulling. I think there are many climbing moves that are close to the 1-armed row you showed, but at some point it becomes too easy. Do you have a recommendation? Is it even worth prioritizing?
This is helpful
Thanks
Can you pleaseeee do a vedio on how to deal with shoulder injuries. Especially shoulder stability. My shoulder keeps popping in and out :/
Awesome !!!
In my opinion, weighted assistance is better than resistance bands. Resistance Bands help more at the start than at the end, changing the force exertion pattern throughout the movement.
Great video!
Liebe Grüße aus Wien
The start of the pull up is typically the hardest part, so bands really do nail it if you come to think of it without any bias tho
@@PanosPlevritis That's exactly why I prefer weighted assistance. The pullup feels like a real one, only easier by a "constant" amount throughout the whole motion.
Due to the Resistane Band changing the Force-Displacement curve of the pullup I believie it to be less specific.
In other words, training with bands leaves you weak at the hardest part by overly supportin exactly that part.
@@boredv3see I think it is somewhat more not so linear kind of,
they can't leave you weak once you lift in a controlled fashion your entire or almost entire weight for ~3/4 of the whole movement ,in fact you actually gain more strength long term due to neuromuscular advancement
Another great use of them is to overload the muscles,say once you begin to really get tired, to use them in order the total volume (within logical use, not to go overboard and get rhabdomyolysis) to be greater, thus more damage to the muscles and once recovered, more muscle eventually
I respect your opinion, Thanks for the time and the response in any case
You are not responding to my point. I’m arguing about which exercise is superior biomechanically.
You are talking about basic training adaptation which is in no way specific to resistance band assisted training.
All of the effects you described can be achieved through eccentrics, weighted assistance or really any form of effective stimulus for that matter.
@@boredv3 sorry if you don't get it🤷🙄. Also mechanistic is one aspect, sets, reps, experience how controlled you do it etc are another so no point to insist etc , whatever floats your goat man (also no, eccentrics are not better than bands, because less motion involved,typically less control thus strength built for most people newbies ,post injury and in rehabilitation people and so on, and obviously weighted pull ups are not everybody, especially not for starters and obviously that too comes down to the above parameters, you see it single dimensionally , ok, your thing, fine with me , not going to sit and argue about this until the sun dies)
That slow one arm pull up was surreal to watch.
great one!
What I was wondering was, what was wrong with the shoulder? Did he tear his tendons? Excellent tutorial!