How I Mastered The One Arm Pull-Up
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- Опубликовано: 8 май 2024
- How did I go from this... kicking, flailing, and kipping my way to my first one arm pull. To this? Absolutely dominating the OAP, being able to perform a OAP with perfect form and even adding weight up to 15 lbs. Well, to even get to the point where I could do a one arm pull up with all the flailing took a lot of work, but if I can do it then you can too. In early 2018 I decided I wanted to achieve a one arm pull up and the story ensues.
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You are a legend for this
Thanks, I appreciate that a lot! 😃
Do a Goggins-style, one day, one-arm, 1000 pull-ups challenge. No way that doesn’t blow up.
You're probably right! That sounds so painful, but so fun. It would be a dream to actually do pull ups with Goggins!
Shoulders and elbows blow up as well
@@claytonpuranen fun fo sho
Broo, comenting for the algorithm, congrats, you are an inspiration
I love to hear it, man! I appreciate it a ton!!
Easily one of the most comprehensive vids on how to actually get the skill. Now, on to build my weighted pullup.
Thank you, that means a lot! Get those weighted pulls 💪
I like the simple educational style of this video. Without too much empty talking. Could you make a video about the progression on other basic calisthenics exercises as well? And also a video about how to program your calisthenics workout over the weeks, months and years (would be interested on your personal schedule you used). From beginner to advanced. Would be cool. Cheers, mate
Thank you! I think those would be good videos to make. I appreciate the suggestion!
Absolutely amazing!
Thank you!! 😁
Great video man 👍👍👍
I love the way you put things into perspective by estimating total number of reps and hours of working out... it might seem illogical but it actually encourages me to keep training. Thank you - for the knowledge and motivation.
I hope I get to do another 40,000 reps! Lol I really appreciate the comment! Good luck with your training!
@@claytonpuranen 👍
Once you can do more than one, this is prime for greasing the groove training. Might even be able to get to the first rep by doing GTG with assists, lock offs, and negatives.
Awesome journey and awesome video! Great motivation!!
Thanks, I appreciate it!! 😃🙏
Epic. Thanks for showing the progression and stats. It helps me visualize. #goals
Absolutely! I appreciate your nice comment. Happy training!
Strong video!
Thank you!! 💪💪💪
solid effort result in solid strength and form💪💪💪💪💪🔥🔥🔥🔥
Agreed! 💪💪💪✊
Great vid, very impressive and inspiring
Love to hear it, thank you! 🙏
Very very very good video!
It's super appreciated, thank you for the comment!! 😃
Amazing!
Thanks, much appreciated!!
amazing bro !!!
Thank you!! 😃
This is an amazing video
Thank you, it means a lot, my friend!
Awesome job!
Thank you!! 😁
i just started chasing my climbing passion and i thought that getting a one arm pull up would be easy with the amount of people that was able to do it. then i realized i got a lot to do
I know what you mean, I thought I would progress faster, but any progress is still fun! Have fun with it!
incredible!
😁😁😁
Great video
Thank you! 😊
Great Video needs to get more attention!
That's music to my ears! I really appreciate the nice words and recognition!
Cool video! Keep uploading
Thanks, that means a lot!
Very strong mind and body. Congrats
Thanks for the uplifting words and leaving a nice comment! 🙏
Good video bro💪💯
Heck yeah! I appreciate it!! 💪
As many do here, I am also commenting for the algorithm. Great journey! I myself has started training one-arm pull-ups for about one year so far. But has not been able to get more than one rep yet 😀. Your video is encouraging and really showing that it is a long journey. I'm wondering, what do you think about incorporating machines for one arm pull-ups training. Like doing one arm pull-down. It's rather easy to progressivey overload and one can start doing it pretty early even before being able to complete a strict one arm pull up itself. Or it's a waste of time and one should focus on training on pull-up bar only?
Thanks man! It really is appreciated! Congrats on getting your oap. Such a good question. I haven't used that method/machine to train oaps, but I think it's probably a really good tool. Like you said, you can easily progressively overload it and it's pretty close to the movement, especially if you have a one handed handle attachment to use on the cable machine. When I go back to training oaps (currently In a 2 arm endurance phase) I would like to incorporate this.
I did similar exercises and it did take many months to get to 1 arm pullups but this was convenient when I was in the Marine corps where they had pullup bars everywhere. Only actually got up to 3 reps left 1.5 right.
Nice!
Very nice video! I love one arm pullups but my elbows dont share my enthusiasm, so i do them sparingly.
Thanks!! I know how that goes, I've had elbow tendinitis a handful of times lol
Bruuuuuuuuuuuuuuh GOoooooooooooood video... I thought u had alteast a million subs
That would be crazy! I really appreciate it!! 😁
Sold! I am in
Heck yeah!!
This is EPIC! Some next-level dedication right here! Definitely in my RUclips Calisthenics Hall of fame ;).
QUESTION: You said that your routine is 2 days Push and 2 days Pull. So you were not doing (One-arm) Pull-up variations every day?
I really appreciate it, thank you!!
Right, I was not doing oaps or oap variations every day. Once I was able to do oaps consistently I did oaps usually once per week and then weighted pull ups or assisted oaps on the other training day that week. For me, training anymore frequently resulted in lower quality sets, but I know a lot of calisthenics practioners do train a certain skill more often. Occasionally there are periods where I focus on endurance and higher rep bw pull ups sets and during those periods I have 3 training sessions a week, which I find works well when I am training for endurance.
@@claytonpuranenThat is good news for all of us ;)! I thought the time under tension required to do a OAP would be higher. ( Doing Pullups or OAP variations 4-5x a week ). I am currently doing 3-4 calisthenics focused workouts per week, so i will be progressing toward that then ;) ...
Keep inspiring!
& All the Best from Germany.
@@duhai1836 Best of luck on your calisthenics journey! Thanks again!
40,000? That’s a light week for Goggins.
A rest week for Goggins lol
Nice achievement.
Thank you!
Great video! Looking to add reps to my OAP as well. Do you find any major difference between the OAP on the bar vs OAC on the rings?
That's a great question! When I first started doing oaps I found it much easier on the rings, which I think is because my wrist, elbow, and shoulder were able to rotate as much as needed create the path of least resistance for my muscles to overcome gravity. I would eventually transition to the bar only because I wanted to get good at oaps on the bar. The bar better forces your arm into a very specific position so the reps are more consistent. I also didn't like the swing of the rings. The bar is more stable which I like. Both have pros and cons, I suppose deciding which one to train just depends on which one you want to get better at!
Awesome, I appreciate the thoughtful response!
@@stranger_unfamiliar Absolutely!
How long did it take u to get from bodyweight pullups to +90 lbs pullups? Currently, I'm doing 3 challenging reps with 55 lbs and adding about 2 lbs per week. Is this a good rate of progression?
By the time I could do 25 bw pull ups this made me powerful enough to be able to pull +90 lbs for a few reps. So, to get to 25 bw reps took about 6 months or so.
Yes, adding 2 lbs per week is a very good rate. It's not too fast or too slow. That could be over 100 lbs in a year, if all all your training goes well, but eventually the progression rate will slow down. It's better to not progress too quickly because tendons don't adapt as fast as muscles do, so this will help keep your risk of injuries low.
Hey can you go to arm wrestling club and film it it and learn a bit about arm wrestling technique and than see how well you do in a competition of your weight category ? That would be interesting to see how well this translate !?
It's almost like you have access to my "Video Ideas List" lol I think that would be a lot of fun! I went to one arm wrestling practice one time using the app Armbet a few years ago.
The energy system is not what you have to train for the OAPU. Virtually everybody has enough ATP for such a short effort. Aside from contractile filaments in the relevant muscles (myofibrillar hypertrophy) the nr. 1 thing you need to train is your nervous system: neural efficiency and coordination. N. e. is improved by very heavy sets in the 1-5 rep range and coordination is improved by just doing a lot of pull-ups, similar to learning an instrument, and doing easy variations of the OAPU.
I agree that the neurological efficiency is important and the more reps you do the more efficient you will become and the more efficient you become the energy for each rep decreases allowing you to pull more weight or perform more reps, which is important. However, the OAP does not require much coordination. It is about being strong enough to do it. For example, everyone has the coordination to do a perfect form OAP when enough weight is taken off their body with bands or a pulley system, so the limiting factor is strength.
An example of a calisthenics skill that requires a high level of coordination is the handstand. Unlike the OAP, most athletes have more than enough strength to do a handstand, but not the coordination to hold themselves in this position, so it is heavily dependent on neurology/balance/coordination, which comes after many reps and a lot of time held in a handstand position. No matter how much more overhead pressing strength you give someone they won't be able to do a handstand without the neurological side developing to hold the position.
So, because the limiting factor in doing a OAP is strength I discussed training in the ATP PCr energy system. I admit this was a very limited explanation of how to train and there are many other factors involved in developing the ability to do a OAP (tendon stiffness and density, muscle fiber type, etc), but I did not want to spend a lot of time on the physiological side of things. To train in the ATP PCr system means you are training at high intensities for short periods of time, therefore developing type 2x fast twitch muscle fibers resulting in strength adaptations. In hindsight I should have stayed on this topic a little longer to better explain. I do appreciate your comment, I enjoy talking about this.
Is it physically impossible to do one without having your whole body curl up like that?
It's difficult to hold a straight body position at first because it takes a lot more strength to do that, but eventually it's possible. There may always be a slight angle to the body for balance.
@@claytonpuranen Interesting. Thank you very much!
@@mancomanga Totally!
Im actually in the same boat regarding these fkin ear infections. Anything that helped you out?
I'm sorry to hear that, ear infections are super painful. Mine were outter ear infections. I wish I could help you out, but it just took time and antibiotics. I will say that I stopped swimming in lakes and pool, which might have helped. I would get one annually for many years, but for some reason the one I got in 2017 did not respond to treatment well and moved from ear to ear. Then at some point it finally went away and I have been free of them since. I really hope you can get over it and stay healthy too!
This is great, but I feel like you kind of skipped the hardest part. You literally started with 135lb weighted pull ups, getting to that point takes years, I am currently at a major plateau and stuck at 105lb(150lb bodyweight). I don't know how to get better at it, even though I already can do one arm pull up on rings. How do you even progress at this point ? It just feels like I hit a wall and can't increase my max any more.(even though I am actually a rather advanced calisthenics athlete able to planche, front lever and perform most of the other static hold, I just feel like I have very good genetics for static training, but very average genetics for weighted calisthenics)
I appreciate the feedback! I did move past that phase quickly in the video, mostly because I didn't have any recorded sets progressing to that weight and I wanted to keep the video length down, but I agree that would have been good to detail more. I spent too much time just doing body weight pull ups in the beginning. I did so many bw pull up workouts which built so much pulling power that by the time I started doing weighted pull ups I was already pulling quite a lot of weight in a weighted pull up and progressed quickly from the weighted pull up phase to the assisted one arm pull up phase (according to my plan). That's just how it ended up working for me. You have accomplished so many high level skills in calisthenics! That is very rare. I'm working on my front lever still. It can be difficulty to progress in so many different skills. I'm not sure what the cause of your plateau is because there can be many reasons, but dedication does not sound like a problem. Do you think you are training too many different skills at one time which is slowing down your weighted pull up progression?
@@claytonpuranen No I actually don't train any skill other than full planche at the moment, everything else I kind of already do at a good level. The issue is not only weighted pull ups, I do a classic push pull legs split and nearly all my lifts are kind of stuck(My bench max has been 240 for over 3 months and I don't see progress at all). I don't know what the issue is. my guess is that I just didn't eat enough to have energy to grow. On a bulk which I finished 2 weeks ago I only gained about 5 pounds in 3 months(to 155 pounds) and now I've been cutting which makes it very hard to progress any further. On my next bulk I'll be eating some unholy amount of food, because even with 3500 calories per day I saw very little weight gains. I feel like I failed to adjust my usual diet to my college life which turned out to be much more active.
@@edikos7980 Good and adequate nutrition does play a big role in progressing, not only body weight skills, but especially when trying to pull heavier weight, so that is wise to consider adjusting. Definitely important to get the right amount of rest and deload periods in too. Sounds like you'll get it sorted out!
DE-DI-CATION
💪💪💪
Can you be my trainer? I want to do this along with the other exercises 😊
You got this! You don't need me! 😀
6 months ago 0 chinups. Today 6
Huge progress! Keep it up!
Your face reminds me of toby segar
My long lost brother 😔😆
Kinda ridiulous guide. Basically your entire journey starts off with 20+ regular pullup spams. Most people cant even do a single one.
I see your point and it's a good point, but to keep the video length down I moved past this part quickly and implied that I slowly developed my pull ups over time by doing lots of reps, so I could focus more on oap development.