I'm 6.2 220lbs. After watching your video " literally right after watching " My OAC went up + 12%. The part that triggered was the whole diagonal positional stuff or whatever. So as I was outside at the park doing random attempts in between shooting hoops while listening, my last set I applied some positioning changes as I went up and on my freakin LAST SET WHICH SHOULD BE THE WORST cause I did so many before, yet it went up the highest. BTW I can only Chinup extra 100lbs so I'm not even chinning half by BW yet. I underestimated this video cause youre small compared so me, so my mentality was " yeah but he weights 95lbs though " But I'm lucky I stuck through the whole video Give me some months to increase my weighted chinups, OAC negatives and free attempts and I'll be one of the very few tall heavyweights who can OAC soon.
@@doomertube7050 My oac is now at 90 degrees which is way better than what it was before... Sometimes slightly higher on days where I really feel good. I recorded maybe dozens of clips but never found the motivation to actually upload them
Dude, I could NEVER do a clean one arm pullup (only chinup once). Did the 45° thing and did 2 reps immidiately. You are a fucking certified genius. You just made my week.
Seems like you always had the strength! I think the most underrated part of this video is shifting the assist point on the bar. I'm over 40 and suddenly hit new strength highs by doing so. I actually did it independently before watching this video. Must be something to it...
Unreal video. My training log for OAP dates back to 2019, and I'd been training weighted pullups for a year or two before that. I had an almost identical experience to yours - some incremental gains followed by a plateau, followed by a change in program, followed by another plateau, repeat for 4 years. Tried basically everything. Negs, band assisted, finger assisted, even machines. Even had a couple multi-month long hiatuses due to tendon pain. Around a year ago I managed to finally get a shitty kipping OAP with each arm, but getting it strict felt like a never ending grind. This morning I went into the gym and tried the 45° thing - got two instant clean singles with each arm. I almost cried in the gym. You're a mad lad for this, feel very stupid for not figuring it out myself. Thanks so much!
uffff... like honestly... such a good video. informativ, nuanced, well presented... just fire. This deserves more attention. One of my favourite climbing channels
Agreed, Boss' advice is so immensely helpful probably because he's a lot more similar to the average climber who's making progress through trial and error rather than some season pro who climbs like spiderman.
It's a good video, but his form is far from perfect. Rotating completely around the bar is something many people do. It's extremely rare to see someone do a perfect pullup. I would emphasize better technique with far less weight and then increase the intensity.
I‘ve just watched your moonboard progression, footwork tips and this one-arm video. And I gotta say, your objective, analytic tutorials and perspective as a relateable and not unreasonably strong (albeit pretty strong) climber makes them premium quality. I understand these take forever to make and you probably want to upload dofferent videos too. But PLEEASE never stop making them, they are incredibly helpful amd of great quality. My only fear is that you might get too strong where your tips will not be as helpful any more unless we keep up with your progress 😂
A couple days ago, I couldn't even do a single pullup. After watching this, I was able to set a new world record for one arm weighted pullups! Thank you for making this!
There was a lot of effort put into making this video, over that long period of time. Thank you so much, one can tell you honestly want others to achieve the oap also. Keep having fun and staying injury free, cheers from a fellow climber!
I love people who are observant and self reflected people. Way to go. I'm no way near doing a one arm pull-up. Last August I couldn't do one pull-up. Now I can do 10. And now I'll start working on this according to your plan. Thanks!
Wow - the climbing/fitness RUclipsr we need, but don’t deserve. It’s so true that with almost any new physical skill you learn, there isn’t just one RUclips video that will show you the correct workouts. It’s a constant evolution of adapting your routine based on new information. Way to actually synthesize all the relevant info into an extremely useful video. Most long videos are filled with BS filler, but every minute of this video is actually relevant experiences and advice. Please keep making more videos!!
Thank you! Got my first one armers today thanks to the biomechanics tips in this vid. The 45 degree trick is huge. Focusing on maintaining the 45 as well as trying to be explosive enough to carry a bit of momentum through the second half helped me go from being stuck at 75% to having my chin above the bar. If any future oap dreamers are reading this and are hungry for info: I trained only weighted pullups until I could do 5 reps @ +58% bodyweight. With that strength I was able to get the oap in a few attempts split over two sessions. I didn't train negatives or band assisted because I like weighted pullups and don't mind lugging weights. Good luck!
How did you implement increasing the weight in your weighted pull ups? Did you add more weight every time you could reach 5 reps at the new weight? How many sets were you doing, and did you wait until you could reliably get 5 in each of your sets before you moved up in weight?
@@racoonfrenzy3617 Personally I stuck with one weight for several sessions until I could do 5 reps comfortably (with 1 rep in reserve or so) Then I would increase the weight by 5-10 pounds and repeat, barely being able to do 5 reps at the new weight. I know conventional wisdom is to gradually increase weight each session, and it's possible that's the best strategy, but I for whatever reason prefer discrete jumps in weight. I did between 3-5 sets at my working weight, and waited at least 5 minutes between sets. I trained this way twice a week. I'm no exercise scientist and I've heard fewer sets may be just as effective so don't take this as gospel. Best of luck with all your training!
I just spent 13:18 minutes watching you rant about one arm pull ups and I have no regrets. love the smart realizations that came from decomposing the movement into the bottom half and top half, playing with band placement, etc. v cool.
Dude, I saw this video like 5 days after you uploaded it, and at that time I was struggling with this skill. Now I got my first one arm pull up! Thank you 🔥
I think i learned more from your failures than i did from watching any other video on the one arm. Thanks for tracking it for us. Stoked to give this a try.
Absolutely awesome video! 👍 At 59yrs old and 220lb and having watched many YT tutorials I've never been inspired to try this until now! In the past I've done +30% Chins and +20% Pulls but not gone above this. Starting again now from scratch I'm gonna make this a goal for this year!
good tips! (this is only the second one arm pull up video I've ever seen that speaks to anchoring the assistance band under the dominate pulling hand! good work!)
Amazing dude, nobody puts in this kind of work anymore. It's always over simplified guessing. Like you said years later some RUclipsr: uuhhh these are THE five exercises that I used to get my plank. But they're not even sure themselves what it actually was.
I come from a body building background, and did not have this many difficulties. I think the 45* angle is a huge advantage, as pointed out, for initiation. But it really isn't a bicep weakness issue: it's a lat and supraspinatus weakness problem that when overcome makes it a lot easier. These last points are made many times.
In the begging of this year it was my goal to get a 1 arm pull up or chin up by the end of 2024. I wanted to master the muscle up before focusing on the 1 arm chin up, and that is taking a bit longer than expected so at this point I think mid 2025 is a bit more realistic for me. I'm currently 185lbs, and I used to be 265lbs, so I don't see myself ever getting much lighter than 185, so I know a 1 arm pull up will be especially difficult for me. But I am definetaly going to save this video, and I know I'll probably rewatch it a few dozen times over the next few years as I train for the 1 arm chin up
how many pull ups do you have man? I started training oap when I was able to do 15reps for 10 sets of pull ups. In 1.5 months of specific training I achieved 1 rep for each arm and now (3months later) I can do 2 reps. in my opinion make sure to be strong on basics so you will progress faster and in a safer way. peace ^^
185lbs is heavy as hell for this exercise. i am like 175 and it feels insanely hard even after years of training. depends also on your body structure. i have big decent legs etc. so yeah i train pulls for years yet have not achieved it, but i was like 1kg short of OAP at my peak, i am sure i could have done it with 170lbs BW. good luck!
You are very good at explaining, you keep it nuanced, you speak out of experiance and you dont claim you know it all. You inspire me. A lot of things on your development in pullups made me think of the deliberate practice theory. I dont know if you like reading, but there is a book called "Peak" by Anders Ericson (professor) and Robert Pool (PhD) they wrote about research how people become very good in something and others dont, the difference in behaviour is apparently 'deliberate practice.' Who knows you and others here like it and can use it for their development in anything. Thanks for the video!
This video literally just unlocked my one arm pull-up. I watched this video and got my first ever successful attempt ON THE FIRST TRY. I’ve got a 80% weighted pullup 1RM so I figured I had the strength for this but also thought my bicep was the weak link. Nope. Just physics (and biomechanics).
Very important video in terms of replacing plans-tutorial-dogmas with idea-skeleton and specificity: the more alike exercise to the goal the better progression. The same applies to anything else: wanna be good on moon? do more moon/spraywall etc. Nothing new but worth refreshing. That's why this biomechanics is so important and of course neural adaptation: our nervous system requires more rest than muscles that's why it's better to rest more between OAC sessions (like you said - once a week is enough). Thanks for that! ps. on the contrary for me a pulley system was the best to do the OAP : )
Awesome video been working on my 1 arm pull up a lot, I'm pretty heavy though 190 pounds going to try your progression. Super thankful for the in depth explanation and thought. Subscribed!
the breakthrough you had at about 15:00 makes perfect sense, the weighted pulls have less specificity in terms of the one arm thus less carryover. love what you put together, cant wait to try my second attempt at one arm training armed with your information! by the way you're a bit of a beast on weighted pulls lol
I'm in my 40s, never tried for a one arm, never tried any weighted pull ups or finger boards. I climb about v8. I'm going to try from scratch to train both and see if i can do a one arm chin up, and v10 by my next birthday. Thanks for the tutorial.
Saw this about a week ago and I can do 1 rep each arm now, the biomechanics were everything. Before I saw this i had only done negatives rarely cause I couldn’t even initiate from the bottom then I saw this and realized I could do one rep if I started with a slightly bent arm I had this video in watch later so after I watched it I was able to get it fast
I like the rotating start where you start in a pull-up position and slowly turn over horizontally into a one-arm chin up, also you can grip your forearm instead of a band to leverage yourself upwards.
I can do clean negatives when I have a good day and I watched so many tutorials. What you said resonated most with me. I was a bit demotivated about what geek climber said about the negatives because I feel like they progressed me quite far. Insanely good video. I will increase weighted pull ups and try the 45 degree angle :)
To get through the second half of the one arm, you need to first improve the movement of the first half + The importance of biomechanics = gold. Replace "one arm" with "project" and that becomes the key to success in one's climbing career. Efficiency is so important in high-level climbing yet many climbers choose to cut feet unnecessarily/use bad beta when they can optimize it with better biomechanics. Not always, but you'd be surprised how often you have more than enough strength to complete a climb. You can bust your balls training to get stronger or you can climb smarter and maximize your strength. Beautiful video!
Excellent video! Really interesting for you to share your experience, and congratulations on getting the OAP! You're now officially a best;) However, hot take; forget about a skill that doesn't have the best specificity to climbing. The main benefit of OAP is coolfactor, not climbing grade. (If you just want to show off and/or feel like a beast go for it.) The better alternative for climbing? Go to the gym and do one arm cable pulls. You can mirror the same body position and range of motion that you use when climbing. Very high specificity! Additionally, it's so easy to change the weight as body weight isn't involved. This method is suitable for people who can't do a body weight pull up as well as people close to OAP. It's also easier to train at a variety of rep ranges due to the ease of changing weight. If you really care about improving your climbing more than calisthenics skills, don't get stuck wasting energy on low specificity skills that require lots of half rep, isometric training and skill development. But... If you do want to get the OAP: train with 8-12 rep ranges!! Not always, 1-5 rep ranges are also important. Always training in the max rep range involves a lot of fatigue and as you're working maximally it's hard to perfect technique. Competitive weight lifters don't spend their entire training cycle doing 1 rep max lifts (even though 1RM is the only important rep range in competition), in fact, the majority of their training is 8-12 reps. Start off a training cycle with 8-12 rep range sets and no 1-5 rep sets. (This will still build strength!! I did 8-12 reps on single arm cable pulls for 3 months and went from 55kg for 8 reps to 75kg for 11 reps.) Then as you move forward slowly replace some of these sets for more maximal rep ranges until the end of a cycle where maybe 50% of your sets are in the maximal rep range (less overall sets as you move into a max strength phase is very important). This will allow you to have a high volume of training that does not come with too much fatigue at the beginning, build a bombproof base of strength and learn technique where it's easiest. Then you can carry this through and transfer to maximal rep ranges far easier.
this video is so right. i used many of your discoveries myself while learning it and i think I got my first perfectly executed OAP after 8 months. Around 8 months. I also played with biomechanics of the movement and quite frankly it is as you say. 45 degree initial set up changes the game totally. Before my successful month I switched to rings and wuala, my 1st one arm pull up became reality.
Another orange croc loving climber! We love to see it and congrats on your progress! Watched through the whole thing even though I can already do a one arm, and the tips you gave helped me be more consistent with my own.
Its a good video, but there are some mistakes, the most crucial one being at 9:25 / 26:36, for strength training, you should not go to failure (based on research, if you want i can link the studies about this topic). Even before taking into account the extra DOMS that you will suffer from because of training to failure, it is shown that you will get less strength gains rather then staying away from failure. as well as 5 sets in a single training session is too much, the appropriate range for strength building is 1-3 sets (4 on some extreme cases). Also, I agree that negatives are VERY useful for learning a one arm pull up/chin up, and the biomechanics part of the video is very good!
Booom new Boss Le , the quality of information and production in vids are not reflected in your subs but it will come im sure ! ive seen all the videos you ref but still think yours is the most relatable . keep up the good work man
Tazio Biondo has great tutorial on one arm pull up (english subtitles). He also says about 45 degree starting position. He used pulley system attached to climbing harness so it basically makes his weight less when training the exact movement you need from day 1, just with your bodyweight lowered.
Congrats dude! My training is personally mostly focused around weighted pull-ups, I always attempted the one arm but only started achieving it when my 3 rep max for weighted pull-ups was around 80% of my bodyweight
This is awesome work on your end of taking great notes and reflection in your practice. Several areas that I loved in your discoveries were placing the working arm over the assistance band so the pull line is the same, I'm going to give that a go; the high rep past 5 assisted pulls since I am a fan of one set work which has brought me a lot of gains with respect to time in the gym; and the 45 degree angle starting point discovery which I find very interesting because that was more Inuitive to me and I hadn't given it much thought. Great work man. A real gem here
I've always wanted to pull my bodyweight in extra weight. Never really got there but at my strongest I could do two reps of one arm pull-up and front lever without ever training for it. So if you have a lot of patience and dedication to progress the weighted pull-up it's probably more beneficial to your overall pulling strength and climbing.
great stuff man! You got me really inspired to try 1 arm myself. do you reckon you need to do 5 pull ups with 50% bodyweight to be able to move to phase 2? Beause currently I can only do 1 at around 55% my bodyweight , but no way 4-5
Totally depends on you. I had a 170% pullup before I got my first oap but I never really trained the oap specifically and I'm also 6'3 so lot's of legs to carry
I remember a long time ago watching alpha destiny and him saying that you should be able to do 200% bodyweight to be able to get to a one armed pullup. I was able to do it when I was doing 180% ish, but to be honest I really did not train pullups like at all when I was progressing the one arm pullup. I started being able to pull myself up from halfway and was able to progress by practicing those and towel/band/arm assisted one arms. Now I can do about 9 one arm pullups back to back and my record for weighted pullups is up to around 217% bodyweight. I also did a good amount of negatives but ended up getting really bad elbow pain in my arms so I had to stop.
Another really useful exercise is a one arm pull down in the lat pull down machine in a normal gym. Put a single D handle on it and you can progressively overload with small increments until you reach body weight.
this video is awesome! thank you so much! I am going to try out the body positioning tomorrow. I have been doing the movement from completely the wrong angle. at least I can start to focus on trying to initiate from the right start. thank you so much!
What unlocked the one arm pullup for me was to add one handed weighted shouldershrugs. It gave me the explosiveness i was missing at the start of the movement
Thank you . I will try this out (because you gotta have goals right.. makes working out so much more fun) I use straps a lot (especially for weighted reps). Not only does it help with (lack of) grip, but it also protect my hands from damage. Makes it easier to do more work. Still need to make sure I have enough grip though.
To clarify, for Phase 1: Baseline Strength (@24:12) are we aiming to do 5x5 with 50% BW added, or training 5x5 to just be able to do a 1 rep max with 50% BW added?
Great video!! I instantly subscribed after your video on getting your first moonboard V8. My biggest problem with progressing was finding a way to combine climbing with strength training without getting injured and that video helped immensely. I injured my shoulder once a few years ago trying to get a 1-arm pullup before and had since abandoned that goal, but this approach definitely has encouraged me to work towards it again. Currently getting rekt by what i think is tendonitis but super psyched to get back at it!
Amazing content on this channel and some really interesting insights here. One question though - in phase 1 you advice to work up weighted pullups 5*5 until you reach 50% of bw. Do you mean something like a 1RM of 1.5 bw or actually 5*5 at 1.5 bw? The latter seems like quite a lot. Thanks!
Yes, for overall maximum output with a 1 rep max, you would want to train the 3&5 range to build up the amount of time you have to cue that force production, but moving up to 10 reps makes sense also for strength because it builds endurance throughout the entire range of motion while still trying to cue force production at a maximum. Same idea for powerlifters doing assistance work, they will do things up to 8 reps, although if they were to do 12 where it feels so easy that they can do their fourth set at 15, like I do, that's when I know to add weight to the belt or to the bar, and then of course by using percentages, you can see a change in your one rep max potential, and before testing that one rep max you want to test your 5 rep 3 rep and 2 rep max
Thanks a lot❗👍 Very informative I won't tell you for hoowww loooong I've been training my one arm pull up. The way and way longer than you did. I even think I just get used to being in permanent plato 😅 And in your video, for me, the most interesting was about training once a week, in my case that was my conclusion as well as yours. Its interesting about 45+- degrees Thank you for your video, it inspired me And all the best from Ukrainian viewers 💙💛
awesome tips! but first phase 5*5 weighted pull ups with 50% bodyweight seems very difficult for people weighing 180lbs+, would you say thats really the baseline necessary before moving on to the next phases?
Interesting to see this after learning so much about bodybuilding and powerlifting and how similar this stuff all really is like how your manipulation of variation and specificity of exercises went. Literally its really all the same shit. But i took notes of your progress. Gonna try a one arm again when i cut. At the moment im 215lb….one arm aint happening at that weight for me. Lol
Good video. What helped me also is dooing ring austral pullups with 1 hand for lateral strength. And doing chest exercise like 1 arm push up. U might not aware but chest muscle does LOT of work while 1 arm Pullup. It's help the tension while doing the pullup even if its not working like your biceps. Its helping to balance also
For front levers a recommendation I've seen is to do weighted pull ups with +80% of body weight. Maybe taking it that far would be a significant step towards one arm pull ups.
I'm 6.2 220lbs. After watching your video " literally right after watching " My OAC went up + 12%. The part that triggered was the whole diagonal positional stuff or whatever. So as I was outside at the park doing random attempts in between shooting hoops while listening, my last set I applied some positioning changes as I went up and on my freakin LAST SET WHICH SHOULD BE THE WORST cause I did so many before, yet it went up the highest. BTW I can only Chinup extra 100lbs so I'm not even chinning half by BW yet.
I underestimated this video cause youre small compared so me, so my mentality was " yeah but he weights 95lbs though " But I'm lucky I stuck through the whole video
Give me some months to increase my weighted chinups, OAC negatives and free attempts and I'll be one of the very few tall heavyweights who can OAC soon.
Go get it! At 6' 4" I been making the same excuse but no more.
@@AJHDC at a future 6'6 280 ive been making the same excuse but i realized calisthenics is life
Did you progress or succeed? Im also 140 and this will be my second training block I attempt to gain OAP
@@doomertube7050 My oac is now at 90 degrees which is way better than what it was before... Sometimes slightly higher on days where I really feel good. I recorded maybe dozens of clips but never found the motivation to actually upload them
I don't plan on working toward a one-arm pullup but I'm gonna start telling people that my chances have recently increased by 5x.
how's the progress?
@@MonkeyBarsEveryday it’s a joke
0 × 5 = 0
@@MonkeyBarsEveryday I grabbed the bar a couple times.
why do you not want to do a one arm pull up?
Dude, I could NEVER do a clean one arm pullup (only chinup once). Did the 45° thing and did 2 reps immidiately. You are a fucking certified genius. You just made my week.
Same here! But didn’t work on my left arm 😂 Could it be that I didn’t apply the technique correctly or am I most likely not strong enough?
@@70bruniko Yea my left arm is also weaker. Doesnt influence my climbing tho. I make sure to climb mirrors time to time.
Seems like you always had the strength!
I think the most underrated part of this video is shifting the assist point on the bar. I'm over 40 and suddenly hit new strength highs by doing so.
I actually did it independently before watching this video. Must be something to it...
Unreal video. My training log for OAP dates back to 2019, and I'd been training weighted pullups for a year or two before that. I had an almost identical experience to yours - some incremental gains followed by a plateau, followed by a change in program, followed by another plateau, repeat for 4 years. Tried basically everything. Negs, band assisted, finger assisted, even machines. Even had a couple multi-month long hiatuses due to tendon pain. Around a year ago I managed to finally get a shitty kipping OAP with each arm, but getting it strict felt like a never ending grind. This morning I went into the gym and tried the 45° thing - got two instant clean singles with each arm. I almost cried in the gym. You're a mad lad for this, feel very stupid for not figuring it out myself. Thanks so much!
Congratulations mate,good work
"The toad does not remember the struggles of the tadpole."
uffff... like honestly... such a good video. informativ, nuanced, well presented... just fire. This deserves more attention. One of my favourite climbing channels
Agreed, Boss' advice is so immensely helpful probably because he's a lot more similar to the average climber who's making progress through trial and error rather than some season pro who climbs like spiderman.
It's a good video, but his form is far from perfect. Rotating completely around the bar is something many people do. It's extremely rare to see someone do a perfect pullup. I would emphasize better technique with far less weight and then increase the intensity.
I‘ve just watched your moonboard progression, footwork tips and this one-arm video. And I gotta say, your objective, analytic tutorials and perspective as a relateable and not unreasonably strong (albeit pretty strong) climber makes them premium quality.
I understand these take forever to make and you probably want to upload dofferent videos too. But PLEEASE never stop making them, they are incredibly helpful amd of great quality. My only fear is that you might get too strong where your tips will not be as helpful any more unless we keep up with your progress 😂
A couple days ago, I couldn't even do a single pullup. After watching this, I was able to set a new world record for one arm weighted pullups! Thank you for making this!
There was a lot of effort put into making this video, over that long period of time. Thank you so much, one can tell you honestly want others to achieve the oap also.
Keep having fun and staying injury free, cheers from a fellow climber!
I love people who are observant and self reflected people. Way to go. I'm no way near doing a one arm pull-up. Last August I couldn't do one pull-up. Now I can do 10. And now I'll start working on this according to your plan. Thanks!
Wow - the climbing/fitness RUclipsr we need, but don’t deserve. It’s so true that with almost any new physical skill you learn, there isn’t just one RUclips video that will show you the correct workouts. It’s a constant evolution of adapting your routine based on new information. Way to actually synthesize all the relevant info into an extremely useful video. Most long videos are filled with BS filler, but every minute of this video is actually relevant experiences and advice. Please keep making more videos!!
Thank you! Got my first one armers today thanks to the biomechanics tips in this vid. The 45 degree trick is huge. Focusing on maintaining the 45 as well as trying to be explosive enough to carry a bit of momentum through the second half helped me go from being stuck at 75% to having my chin above the bar.
If any future oap dreamers are reading this and are hungry for info: I trained only weighted pullups until I could do 5 reps @ +58% bodyweight. With that strength I was able to get the oap in a few attempts split over two sessions. I didn't train negatives or band assisted because I like weighted pullups and don't mind lugging weights. Good luck!
How did you implement increasing the weight in your weighted pull ups? Did you add more weight every time you could reach 5 reps at the new weight? How many sets were you doing, and did you wait until you could reliably get 5 in each of your sets before you moved up in weight?
@@racoonfrenzy3617 Personally I stuck with one weight for several sessions until I could do 5 reps comfortably (with 1 rep in reserve or so) Then I would increase the weight by 5-10 pounds and repeat, barely being able to do 5 reps at the new weight. I know conventional wisdom is to gradually increase weight each session, and it's possible that's the best strategy, but I for whatever reason prefer discrete jumps in weight.
I did between 3-5 sets at my working weight, and waited at least 5 minutes between sets. I trained this way twice a week. I'm no exercise scientist and I've heard fewer sets may be just as effective so don't take this as gospel.
Best of luck with all your training!
I just spent 13:18 minutes watching you rant about one arm pull ups and I have no regrets. love the smart realizations that came from decomposing the movement into the bottom half and top half, playing with band placement, etc. v cool.
Best one arm tutorial on RUclips!!!!!
Dude, I saw this video like 5 days after you uploaded it, and at that time I was struggling with this skill. Now I got my first one arm pull up! Thank you 🔥
I think i learned more from your failures than i did from watching any other video on the one arm. Thanks for tracking it for us. Stoked to give this a try.
fr
Absolutely awesome video! 👍
At 59yrs old and 220lb and having watched many YT tutorials I've never been inspired to try this until now!
In the past I've done +30% Chins and +20% Pulls but not gone above this.
Starting again now from scratch I'm gonna make this a goal for this year!
good tips! (this is only the second one arm pull up video I've ever seen that speaks to anchoring the assistance band under the dominate pulling hand! good work!)
Amazing dude, nobody puts in this kind of work anymore. It's always over simplified guessing.
Like you said years later some RUclipsr: uuhhh these are THE five exercises that I used to get my plank. But they're not even sure themselves what it actually was.
I come from a body building background, and did not have this many difficulties.
I think the 45* angle is a huge advantage, as pointed out, for initiation.
But it really isn't a bicep weakness issue:
it's a lat and supraspinatus weakness problem that when overcome makes it a lot easier.
These last points are made many times.
In the begging of this year it was my goal to get a 1 arm pull up or chin up by the end of 2024. I wanted to master the muscle up before focusing on the 1 arm chin up, and that is taking a bit longer than expected so at this point I think mid 2025 is a bit more realistic for me. I'm currently 185lbs, and I used to be 265lbs, so I don't see myself ever getting much lighter than 185, so I know a 1 arm pull up will be especially difficult for me. But I am definetaly going to save this video, and I know I'll probably rewatch it a few dozen times over the next few years as I train for the 1 arm chin up
how many pull ups do you have man? I started training oap when I was able to do 15reps for 10 sets of pull ups. In 1.5 months of specific training I achieved 1 rep for each arm and now (3months later) I can do 2 reps. in my opinion make sure to be strong on basics so you will progress faster and in a safer way. peace ^^
185lbs is heavy as hell for this exercise. i am like 175 and it feels insanely hard even after years of training. depends also on your body structure. i have big decent legs etc. so yeah i train pulls for years yet have not achieved it, but i was like 1kg short of OAP at my peak, i am sure i could have done it with 170lbs BW. good luck!
@@ledus718 damn, how are you doing 15x 10.
Are you cable to do 15 Reps al the time?😅
You are very good at explaining, you keep it nuanced, you speak out of experiance and you dont claim you know it all. You inspire me. A lot of things on your development in pullups made me think of the deliberate practice theory. I dont know if you like reading, but there is a book called "Peak" by Anders Ericson (professor) and Robert Pool (PhD) they wrote about research how people become very good in something and others dont, the difference in behaviour is apparently 'deliberate practice.' Who knows you and others here like it and can use it for their development in anything. Thanks for the video!
1arms are my next major goal after a big race next month and this is easily the best guide I’ve found! Thanks Boss!
This video literally just unlocked my one arm pull-up. I watched this video and got my first ever successful attempt ON THE FIRST TRY. I’ve got a 80% weighted pullup 1RM so I figured I had the strength for this but also thought my bicep was the weak link.
Nope. Just physics (and biomechanics).
Very informative, concise, and intriguing. Great video
Very important video in terms of replacing plans-tutorial-dogmas with idea-skeleton and specificity: the more alike exercise to the goal the better progression. The same applies to anything else: wanna be good on moon? do more moon/spraywall etc. Nothing new but worth refreshing. That's why this biomechanics is so important and of course neural adaptation: our nervous system requires more rest than muscles that's why it's better to rest more between OAC sessions (like you said - once a week is enough). Thanks for that! ps. on the contrary for me a pulley system was the best to do the OAP : )
Awesome video been working on my 1 arm pull up a lot, I'm pretty heavy though 190 pounds going to try your progression. Super thankful for the in depth explanation and thought. Subscribed!
the breakthrough you had at about 15:00 makes perfect sense, the weighted pulls have less specificity in terms of the one arm thus less carryover.
love what you put together, cant wait to try my second attempt at one arm training armed with your information!
by the way you're a bit of a beast on weighted pulls lol
Amazing content. One of the best climbing training YT channels.
The best one arm video I’ve found. (Seen several over the years)
I'm in my 40s, never tried for a one arm, never tried any weighted pull ups or finger boards. I climb about v8. I'm going to try from scratch to train both and see if i can do a one arm chin up, and v10 by my next birthday. Thanks for the tutorial.
That's pretty consistent with recent Pete Whittaker short, which says to add one arm scalupar shrugs to the routine. Great video dude, thanks !
Saw this about a week ago and I can do 1 rep each arm now, the biomechanics were everything. Before I saw this i had only done negatives rarely cause I couldn’t even initiate from the bottom then I saw this and realized I could do one rep if I started with a slightly bent arm I had this video in watch later so after I watched it I was able to get it fast
Didn’t one arm give you trouble at the beginning? Same thing happened to me but just with one side
This video blows my mind. So many details!
Wow holy, got to be one of the best and most informative videos I've seen in the realm of calisthenics
I like the rotating start where you start in a pull-up position and slowly turn over horizontally into a one-arm chin up, also you can grip your forearm instead of a band to leverage yourself upwards.
The best one arm chin up / pull up video I saw so far on youtube! congrats on the OAC! Keep up the good work!
I can do clean negatives when I have a good day and I watched so many tutorials. What you said resonated most with me. I was a bit demotivated about what geek climber said about the negatives because I feel like they progressed me quite far. Insanely good video. I will increase weighted pull ups and try the 45 degree angle :)
Yo I met you tonight at cliffs! Funny enough I saw this video yesterday, didn't realize I already knew your channel. Love this video!
One of the most helpful OAP videos on youtube!
Crazy how detailed this video is 🙌🙌
To get through the second half of the one arm, you need to first improve the movement of the first half + The importance of biomechanics = gold. Replace "one arm" with "project" and that becomes the key to success in one's climbing career. Efficiency is so important in high-level climbing yet many climbers choose to cut feet unnecessarily/use bad beta when they can optimize it with better biomechanics. Not always, but you'd be surprised how often you have more than enough strength to complete a climb. You can bust your balls training to get stronger or you can climb smarter and maximize your strength. Beautiful video!
Your fitness results speak volumes about your commitment and dedication. Well explained buddy!💯
Excellent video! Really interesting for you to share your experience, and congratulations on getting the OAP! You're now officially a best;)
However, hot take; forget about a skill that doesn't have the best specificity to climbing. The main benefit of OAP is coolfactor, not climbing grade. (If you just want to show off and/or feel like a beast go for it.)
The better alternative for climbing? Go to the gym and do one arm cable pulls. You can mirror the same body position and range of motion that you use when climbing. Very high specificity! Additionally, it's so easy to change the weight as body weight isn't involved. This method is suitable for people who can't do a body weight pull up as well as people close to OAP. It's also easier to train at a variety of rep ranges due to the ease of changing weight.
If you really care about improving your climbing more than calisthenics skills, don't get stuck wasting energy on low specificity skills that require lots of half rep, isometric training and skill development.
But... If you do want to get the OAP: train with 8-12 rep ranges!! Not always, 1-5 rep ranges are also important. Always training in the max rep range involves a lot of fatigue and as you're working maximally it's hard to perfect technique. Competitive weight lifters don't spend their entire training cycle doing 1 rep max lifts (even though 1RM is the only important rep range in competition), in fact, the majority of their training is 8-12 reps. Start off a training cycle with 8-12 rep range sets and no 1-5 rep sets. (This will still build strength!! I did 8-12 reps on single arm cable pulls for 3 months and went from 55kg for 8 reps to 75kg for 11 reps.) Then as you move forward slowly replace some of these sets for more maximal rep ranges until the end of a cycle where maybe 50% of your sets are in the maximal rep range (less overall sets as you move into a max strength phase is very important). This will allow you to have a high volume of training that does not come with too much fatigue at the beginning, build a bombproof base of strength and learn technique where it's easiest. Then you can carry this through and transfer to maximal rep ranges far easier.
A 26 tutorial video on a one armed pull up..... I love it, this is real RUclips.
this video is so right. i used many of your discoveries myself while learning it and i think I got my first perfectly executed OAP after 8 months. Around 8 months. I also played with biomechanics of the movement and quite frankly it is as you say. 45 degree initial set up changes the game totally. Before my successful month I switched to rings and wuala, my 1st one arm pull up became reality.
This 45 degree positioning is known as the aching hang and it's great that your experimentation with biomechanics led you to this.
I was close to it zt ond point in time but After half a year of inactivity I'm at phase 1 again. Definitely gonna try to master it, thank you
Another orange croc loving climber! We love to see it and congrats on your progress! Watched through the whole thing even though I can already do a one arm, and the tips you gave helped me be more consistent with my own.
Its a good video, but there are some mistakes, the most crucial one being at 9:25 / 26:36, for strength training, you should not go to failure (based on research, if you want i can link the studies about this topic). Even before taking into account the extra DOMS that you will suffer from because of training to failure, it is shown that you will get less strength gains rather then staying away from failure. as well as 5 sets in a single training session is too much, the appropriate range for strength building is 1-3 sets (4 on some extreme cases). Also, I agree that negatives are VERY useful for learning a one arm pull up/chin up, and the biomechanics part of the video is very good!
Booom new Boss Le , the quality of information and production in vids are not reflected in your subs but it will come im sure ! ive seen all the videos you ref but still think yours is the most relatable . keep up the good work man
Tazio Biondo has great tutorial on one arm pull up (english subtitles). He also says about 45 degree starting position. He used pulley system attached to climbing harness so it basically makes his weight less when training the exact movement you need from day 1, just with your bodyweight lowered.
Man. I really like your videos. Great content
Congrats dude! My training is personally mostly focused around weighted pull-ups, I always attempted the one arm but only started achieving it when my 3 rep max for weighted pull-ups was around 80% of my bodyweight
This is awesome work on your end of taking great notes and reflection in your practice. Several areas that I loved in your discoveries were placing the working arm over the assistance band so the pull line is the same, I'm going to give that a go; the high rep past 5 assisted pulls since I am a fan of one set work which has brought me a lot of gains with respect to time in the gym; and the 45 degree angle starting point discovery which I find very interesting because that was more Inuitive to me and I hadn't given it much thought. Great work man. A real gem here
Thanks for another killer video! Will be revisiting once my weighted pullups get there
This is actually incredible. Thank you so much for this!
I've always wanted to pull my bodyweight in extra weight. Never really got there but at my strongest I could do two reps of one arm pull-up and front lever without ever training for it. So if you have a lot of patience and dedication to progress the weighted pull-up it's probably more beneficial to your overall pulling strength and climbing.
Fantastic, really well made video, thank you !
Inspiring and educating !!
Oh so stoked to watch this!!
Duuuuude this video is bomb, thanks for you’re effort ❤
0:46 im a teacher and i couldn't agree more with this point, i think about it alot when making lesson plans
Thank you! I've been getting close to success and needed the extra time explaining this on a deeper level. Great work.
I will give this a try! Really awesome video. Very much appreciated 🔥
awesome video, thanks. I'm a few months into OAP training and this is a big help
great stuff man! You got me really inspired to try 1 arm myself. do you reckon you need to do 5 pull ups with 50% bodyweight to be able to move to phase 2? Beause currently I can only do 1 at around 55% my bodyweight , but no way 4-5
Totally depends on you. I had a 170% pullup before I got my first oap but I never really trained the oap specifically and I'm also 6'3 so lot's of legs to carry
You can try going to Phase 2 but it might be too hard. I think 1 rep is too little. I probably would try to get at least 3 before moving on.
I remember a long time ago watching alpha destiny and him saying that you should be able to do 200% bodyweight to be able to get to a one armed pullup. I was able to do it when I was doing 180% ish, but to be honest I really did not train pullups like at all when I was progressing the one arm pullup. I started being able to pull myself up from halfway and was able to progress by practicing those and towel/band/arm assisted one arms. Now I can do about 9 one arm pullups back to back and my record for weighted pullups is up to around 217% bodyweight. I also did a good amount of negatives but ended up getting really bad elbow pain in my arms so I had to stop.
Another really useful exercise is a one arm pull down in the lat pull down machine in a normal gym. Put a single D handle on it and you can progressively overload with small increments until you reach body weight.
This is indeed a great video.
-feels chances increase'
That was awesome!!!! 😱😱
this video is awesome! thank you so much! I am going to try out the body positioning tomorrow. I have been doing the movement from completely the wrong angle. at least I can start to focus on trying to initiate from the right start. thank you so much!
What unlocked the one arm pullup for me was to add one handed weighted shouldershrugs. It gave me the explosiveness i was missing at the start of the movement
i'm on the journey to a OAP at 200lbs... definitely fun 😂
Thank you . I will try this out (because you gotta have goals right.. makes working out so much more fun)
I use straps a lot (especially for weighted reps). Not only does it help with (lack of) grip, but it also protect my hands from damage. Makes it easier to do more work. Still need to make sure I have enough grip though.
Will keep this in mind for my training 👀👌. Thanks!
thanks for sharing the experience
To clarify, for Phase 1: Baseline Strength (@24:12) are we aiming to do 5x5 with 50% BW added, or training 5x5 to just be able to do a 1 rep max with 50% BW added?
Way to go! Thank you😊
Great video!! I instantly subscribed after your video on getting your first moonboard V8. My biggest problem with progressing was finding a way to combine climbing with strength training without getting injured and that video helped immensely. I injured my shoulder once a few years ago trying to get a 1-arm pullup before and had since abandoned that goal, but this approach definitely has encouraged me to work towards it again. Currently getting rekt by what i think is tendonitis but super psyched to get back at it!
amazing work dude! really appreciate the work you put on it.
Amazing content on this channel and some really interesting insights here. One question though - in phase 1 you advice to work up weighted pullups 5*5 until you reach 50% of bw. Do you mean something like a 1RM of 1.5 bw or actually 5*5 at 1.5 bw? The latter seems like quite a lot. Thanks!
5x5 at 1.5bw, doesnt have to be exactly there but the more you can do, the easier the actual one arm will be.
The body positioning makes sense - anything to avoid the extreme stretched position LAT should help
absolutely amazing video
Amazing information! Appreciate the knowledge.
Yes, for overall maximum output with a 1 rep max, you would want to train the 3&5 range to build up the amount of time you have to cue that force production, but moving up to 10 reps makes sense also for strength because it builds endurance throughout the entire range of motion while still trying to cue force production at a maximum. Same idea for powerlifters doing assistance work, they will do things up to 8 reps, although if they were to do 12 where it feels so easy that they can do their fourth set at 15, like I do, that's when I know to add weight to the belt or to the bar, and then of course by using percentages, you can see a change in your one rep max potential, and before testing that one rep max you want to test your 5 rep 3 rep and 2 rep max
Thanks a lot❗👍
Very informative
I won't tell you for hoowww loooong I've been training my one arm pull up. The way and way longer than you did. I even think I just get used to being in permanent plato 😅
And in your video, for me, the most interesting was about training once a week, in my case that was my conclusion as well as yours.
Its interesting about 45+- degrees
Thank you for your video, it inspired me
And all the best from Ukrainian viewers 💙💛
I am gonna try this out, wish me luck.
Awesome man. I plan on trying your training advice
Great video! You inspired me to start learning the one arm pullup!
awesome tips! but first phase 5*5 weighted pull ups with 50% bodyweight seems very difficult for people weighing 180lbs+, would you say thats really the baseline necessary before moving on to the next phases?
Yes because the progressions after that are even more intense. Controversial, but gradually losing body weight would also help.
this helped me tremendously. thank you
Exactly the kind of videos I needed 👌👌
nice, i think i will give it a shot
Well done mate!
Interesting to see this after learning so much about bodybuilding and powerlifting and how similar this stuff all really is like how your manipulation of variation and specificity of exercises went. Literally its really all the same shit. But i took notes of your progress. Gonna try a one arm again when i cut. At the moment im 215lb….one arm aint happening at that weight for me. Lol
Thank you for the tips! Hope I can finally achieve that one arm pull-up 🙏
Good video.
What helped me also is dooing ring austral pullups with 1 hand for lateral strength.
And doing chest exercise like 1 arm push up. U might not aware but chest muscle does LOT of work while 1 arm Pullup. It's help the tension while doing the pullup even if its not working like your biceps. Its helping to balance also
Sick vid, we need to 5x that like button.
excellent video man! loved it!
Wonderful work here! Thank you
For front levers a recommendation I've seen is to do weighted pull ups with +80% of body weight. Maybe taking it that far would be a significant step towards one arm pull ups.