Perfect Your One Arm Push-up
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- Опубликовано: 14 май 2020
- If you’ve always wanted to learn the the one arm push-up but have never been able to, this is the video you’ve been waiting for! Even if you can already do a few, Al Kavadlo's tips will help you improve your technique.
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I can`t even imagine how hard they are if you don`t smile doing it 😂
Great fitness video! I hit that like! But can you beat our one hand push up challenge? #wechallengeyou great video again!
Nobody's first is their best.learned something valueable
Al's smile made me fall in love with calisthenics
hey, fuck off, i do it cause i don't go to the gym, it's not calisthenics
@@geniusmarcsays2434 Calisthenics is entirely bodyweight buddy
Thank you! I twist a little in my OAP so I've been digging for info to improve it. You've had the perfect video of showing the form, tips, and programming that other sources have fallen short on.
This helps so much...I used to do 15 one-arms on each side, but my elbow was flared and my hips were somewhat twisted, then I read Convict Conditioning and was convinced I needed to do them with my feet together. I nearly busted my nose every time I tried, so I gave up on them.
Thanks for giving me some really rational pointers. Cheers!
Great fitness video! I hit that like! But can you beat our one hand push up challenge? #wechallengeyou great video again!
Omg so glad I found this channel, super excited to watch all the videos
Thanks, Al. I'll try this later!
This is truly the best video about the topic I have seen, thank you
Great tips, Al.
Very good advice!
Thank you so much Sir. I have watched many one arm push-up tutorials on RUclips. I keep feeling that their form is wrong. I keep seeing them twisting their back and bending their knees. I keep thinking weather it is Ok to do that. But after watching your video I feel I have found what I want. Thank you.
This helped tremendously. I was able to get out 5 on each arm on the shoulder width stance. I feel the difference. Way less sloppy and less pressure on my shoulders
Thanks Al!
Amazing video Al, it makes me so happy that our idea of right form is so unbelievably similar, pressing hand beneath pressing pec has always been my top recommendation to beginners, *my joy knew no bounds when you recommended the same thing.*
Lots of love from India man.
Super, been able to do them for over 20 years, but my form isn't great. This helps loads.
I love this dude
That was a very good form of OAP.... many break the form and decrease the leverage significantly in an effort to do 'reps' but the benefit will be very limited and the risk of injury will be tremendously higher.... people need to assess their capacity to do OAP and start easy on an elevated surface with PERFECT FORM.... body quickly gets used to it and slowly you can progress by lowering the elevation and eventually on the floor.... perfect form makes you more muscular, stronger and gives you a lot of endurance....👍
Thanks man !
Nicest fitness youtuber out there props to you al kavadlo thanks for the advice
Try;
1. inhale down/Exhale up, then
2. exhale down/inhale up
Which one was easier?, which one drained you?, which one vitalized you?
You may be surprised
This guy has by far the most perfect, Goku-esque one-arm push-ups I’ve ever seen
Perfect for me!
Thanks a lot Al!!...
Great video...I can 10-12 reps of archer push ups and different variations of assisted one arm push ups...Been wanting to make the transition to a full one arm push up..Thanks for the tips..
Keep it up!!😀👍👍
Here is my tip on the form....
1) Pressing hand directly beneath pressing pec, feet no more than shoulder width apart.
2) Torso parallel to the floor the whole time.
3) ideally the hand should be inside the line that your feet makes if you add the point of contact between the balls of your feet and the ground, *that btw is the only way to keep your torso parallel to the floor the whole time, otherwise your body will try to tip to either side.....*
4) chest touches ground, your whole straight body descends together as a unit, rather than chest descending first and then the rest of the body. Then elbows lock straight in the way up.
If you can't do it on the floor yet, you wanna elevate your hand on a surface, the higher your hand is elevated, the easier it is.... Keep your hand elevated on the lowest possible surface that allows you to do no more than 5 reps.
So no excuses, any one that can do 50 straight full ROM push ups can start training the one arm push up.
How do you progress?
Either do grease the groove or do 3 sets of amrap a session, a session every other day.
When you can do 20 straight perfect reps on a particular height of hand elevation, lower your hands just enough that will allow you to do no more than 5 reps again. Pretty simple and straight forward.
When you can do 20 reps on floor, it's extremely important that you start doing *one arm one leg push ups* which is little harder than one arm push up.
On each rep of that you are pressing 68-72 percent of your bodyweight, if you can do 50 of them each hand in a row with perfect form, you have a double bodyweight bench. End of story.
How to grease the groove?
Take your max reps, do half of that number on each set, every set is 15-30 minutes apart, 5-6 sets a day, 5-6 days a week, when they feel like REALLY easy sets to do, much easier than before, test your max again because it's fucking obvious that your max went up, ideally you should test your max every 2 weeks.
What if you can do only one rep? 3 sets of one rep, atleast one hour apart. When they feel easy and they will, now you can do 2 or more reps per hand. Now you can start doing 5-6 sets.
This is the fastest way to make strength and hypertrophy gains because you are maximizing volume but WITHIN your recovery limit.
What if you can do 50 one arm one leg push ups feet elevated to your waist height?
You do one arm push ups or one arm one leg push ups between two tables, hanging a travel bag full of sand(or multiple travel bags) from your non working arm.
Fuck weight plates and dip belt, they are not necessary.
Come to think of it, you can also do weighted push ups between two table with a travel bag full of sand hanging from your dip belt, if you don't have a dip belt, rig it up with a long piece of seatbelt strap.
The tables should be high enough to allow the hung weight to dip between the tables without touching the floor on the end of the negative movement phase.
Travel bags are cheap, sand is free.
You will never run out of necessary resistance no matter how strong you are.
Auf Wiedersen.
I seen u on abouds videos, can u give me a workout plan that will double my bench through bodyweight workouts, I like to workout 7 days a week no days off. But I don't feel like doing 1 arm push ups, so do u have any thing else
@@ebdsbdbhdjf6453 Why whats wrong with one arm push ups, they are the best exercise you can do for pec and delt growth, emg studies rank them higher than barbell bench and dips, in terms of pec and delt activation, tricep activation is the same. Only rival of one arm push ups is dumbbell bench press.
But anyways, since you won't be doing them...
all you need is a dip belt, 2 large 80 litre travel bags (80 litre travel bags can hold a maximum of 115-120kilo sand, make 5 and 10kilo sand packets by pouring sand into dustbin trashbags, ducttape them up, make 10-20 of these, put in or take out 5kilo weight from the travel bag/bags), 2 steel stools that are high, hang the loaded travel bags from the dip belt....
Sand is free, travel bags are cheap, anyone can have more weight than they will ever need, no matter how much they will be juicing.
As for pull ups, get to one arm pull ups then hang a weight from the non working arm. Do pull ups from a ledge.
Doesn't cost you anything.... But enough resistance to keep getting bigger forever.
As for legs, I believe that if someone can do 100 ATG bodyweight squats straight without rest, his legs will be pretty well developed for his upperbody, because the bigger the upperbody, the more weight the legs have to lift per bodyweight squat.
But of course you can do weighted squats with two travel bags on two shoulders. So no problem.
And that's about it.
@@ebdsbdbhdjf6453 and needless to mention you can do neutral grip presses and rows with the same travel bags. So cheers.
@@mayukhsen8195 thanks for the advice. BTW have u ever seen someone do fifty 1 arm push-ups in a row with each hand it's seems insane.
I know it's been a while since your comment, but thanks for the thorough & detailed advice, I look forward to reaching them 1arm pu's eventually and guys like you give a nice 'shot' of motivation to keep the hype going, cheers man! 👍
Good job👌👍👏
very good video ,many people think they are doing one arm pushups but they are not. I was one of these people too
For all the tattoos, he is a good teacher.
I could bust these out back in my high school days!
I've always found oapu's more demanding on my core than any other body part. I've found it's had greater carry over to core dominant movements/exercises than it does to pressing movements.
I like lifting weights more than calisthenics, but your videos are always great. I'll definitely be using that muscle imbalance joke!
Im from japan. I respect you.
Samurai ancestors people
I've tried for years now. I can now do with two fingers assisting me from a wide angle. That puts more load on my pushing arm than if my other hand was at equal height. Still, I need that little extra at the beginning. One armed push ups and pull ups look so much easier than they are. It's hilarious how many think that they could learn it fast, but can't even do a regular pull up...
I have used spring bath scale on one hand to measure pounds force my arm exerts against ground. Move leg opposite hand on ground far out to side reduces force on bath scale by 10 pounds due to more weight on foot to the side. Double bath scale reading indicates how much you can bench press with 2 arms.
He's such a nice person lol.
Nice technique, a bit different to the other pushup videos Ive seen. Im just trying to do 5000 in one week. Ill give this a try :D
Ey you’re the guy who made the get strong book correct thank you for that
Al Kavadlo is the godfather of modern calisthenics
Thank you for the video! What's a good balance of sets and reps to do to maintain both one arm push ups and two arm push ups? One arm push ups build strength and two arm push ups build endurance and are good for heart health so how do you do both w/o getting an overuse injury?
My non pushing shoulder raising higher is my problem.
Hey Al, what are you doing with the non-pushing arm? Are you holding/bracing against the leg to support yourself and reduce sideways twist, or are you just holding it at your side in a fist? Thanks, Justin
2:44 - that face is so understandable the first time you press with one arm!!! LOL!!!
How many regular push ups do you think one would need to be able to do in a set before transitioning to one arm push-up?
At least 30 max, so that's probably somewhere around 3 sets of 20.
DANG IT I thought I came up with assisting one arm pushups with fingers on the other hand ;(
Hi Al, do you think i can learn difficult skills like human flag, back lever, etc with doing only pull ups?
No, you need to train specifically for the moves
Calisthenics is beauty...me, I have a man crush with Al Kavadlo 🤣
Доброго здоровья Эд!
Когда на русский язык начнёте переводить?
Saitama con barba saludos very good
One of my feet keeps floating off the ground ffs
Been training it a lot since gyms closed. I managed to do 1, one arm push up with 5 finger. Any tips on achieving the 2 finger version? Bruce Lee style.
Gradually work toward removing fingers over time. I have a video up from a while ago where I do one on just 3 fingers. Never managed to get down to 2 though.
@@alkavadlo yes, I guess maybe be able to do 3-5 in a row before removing a finge. My form is pretty good, chest touch ground and no twist, but feet are spredt apart. Tried searching up your 3 finger vid, but couldnt find it
@@alkavadlo My idol buddy. tell me. Is it possible for human body to do PERFECT one arm push-up with only a one finger? PS. Greetings and Respect from Poland calistenic hype ;)
ruclips.net/video/hEMXbKVukUg/видео.html
@@banjog.4406 I've never heard of anyone doing it yet, but maybe nobody really wants it bad enough. ;)
Weak side first.
I can do one arm australlian pullup, but I'm still far from one am push up. And lot of people who can do the one arm pull up (hanging that is) can't do the one arm push up. Still this move is not so much celebrated in the calisthenics community.
But one arm pull is harder than one arm push-up
to all those who want to use their fingers... haha you will get pain
Jñkl
I do it better