Doing weighted pullups (3x4 or 4x4 sets) is what worked for me, much easier to stay motivated and measure progress over time, as well as being less dangerous than the negatives. When you can max around 180% bodyweight you can start trying on well rested days after a good warmup!
@@Nano71896 dunno what % I was training at, I recommend you just try a 4x4 with long rests once or max twice a week, and see what is an appropriate load for you. You should barely be able to complete the last set with good form. Then you can test your 1 rep max after a few weeks on a well rested day. If you train regularly once or twice a week, you may be able to add around 1 kilo to your training every other week or so. If you can max 170% or 180% bodyweight you can start trying the one arm pullup. Took me maybe a year? Remember to keep a training journal! Super important!
@@robertpeschke7746just get on the bar and try it you will see why. The body in archer pullups moves from one side to the other and the opposite arm ends up extended. If your thumb is under the bar it will impede this extension and or possibly hurt your wrist.
I was just able to get a one arm pull up. A lot of what I did for several months to build up to it was weighted pull ups and also one arm pull ups using a pulley system. I think the pulley system works great. Just before I was able to do a one armer, I bought a Tindeq Progressor which helped me see how close I was to performing one.
for me its about the ability to transition smoothly from the straight arm active-hang to pulling. Having to transition between two distinct shoulder positions makes a movement feel awkward. Whenever I see someone climbing with flow and power, that transition is unnoticeable because for them they're just closing their shoulder angle.
There needs to be a video for how to be able to a one arm pull up after you're already proficient at those exercises. Even being able to do many archers and long lock offs (>10s) at multiple angles and heavy weighted pull ups (>%70) it's still not easy to learn how to do a one arm.
Attach a band to the bar. Grab the bar with one hand and the band with the other. Perform 3 sets of 3-5 reps. Once you hit 3x5 then place your hand further down the band next time until you can do 3x5 again.
Interesting. I'd assume you have the strength to do a one arm pull-up. So try performing assisted one armers with either a band or pulley system. It may be you just need to get more familiar with the concentric action.
Had to watch the video. Respect to Geek Climber for an interesting video. I do think that his video goes along the lines of "how to do a OAP with minimal strength". We don't make the best calisthenics coaches I guess! His video is great if you are training just for the party trick, maybe not as useful for climbing. The journey is as important as the skill in climbing because we don't want the OAP for the sake of doing a OAP. What Ed is trying to show here is a few different methods to get strong for climbing and the OAP. So it not just about the party trick but also transfers to unilateral pulling strength as mentioned in the beginning of the video.
If you've gotten this far then you should seal the deal and try starting from dead hang, clearing the bar with your chin. I know you're not primarily calisthenics guys, but to be deemed a pull up, it's the same criteria as two arms.
Many instructions on youtube but nobody tells me what muscle should be engaged during OAP. Why almost of guys who can do OAP have to look up their arm from starting? How are lower back and Abs engaged? Gravity and balance tips, do we need to lean back, grip strenght, etc...
If you have solid weighted pull up then get some bands and get on a bar and try to do assisted OAP. Play with it, takes notes, watch strong people and you will eventually figure it out!
I don't think it's that helpful to give detailed instruction in which muscles to engage in a movement. General external ques help more than internal ques. E.g. "pull your shoulder to the bar" is better than "contact your bicep, lats and pec". Most people respond better to external ques and our bodies are very capable of coordinating the right muscles to achieve a task/goal. If you can become proficient in the exercises demonstrated you should be able to join up the dots and learn the OAP as a skill.
No, I agree with this. So many of the movements of the OAP are form and skill, not strength. The guys who are able to do it kind of just stumble on it, and then talk about strength prerequisites. I have been strong enough to deal when our pull up for several years by all benchmarks and I’ve tried all conventional methods for several years and have only recently started seeing gains after paying very close attention to the body movements and the positioning and the balance and the type of grip that I see other strong climbers use.
Would you say that reaching the one-arme pull up for a woman makes sense from an effort/time point of view? Would it be better to use invest in another skill?
I think training history is more important than gender. Some very strong women out there and it really depends on how strong the individual is. For most climbers we could argue time is better invested in training other skills. The one arm pull-up tends to either be a personal goal or specific to a certain project/move/style that is very unilateral.
Just curious. Why is it skill-based rather than strength-based? The whole movement is quite simple and it does need tremendous pulling strength, saying being able to do at least 160+% body-weght pull-up.
@@weigutianou7482 Of course it requires a lot of strength to do this, but it's pretty technical too, just play with some bands and see that some positions feel much easier to pull and some are very challenging. We need to learn how to apply this strength into a correct movement pattern and archer pull ups and hammer curls won't help us with that. Once you can do 1 OAP you can play around with some accessories maybe, but until then my take would be to stick to basics, get strong weighted pull up and go with assisted OAPs (or maybe some negatives)
@@weigutianou7482OAP is extremely coordination dependent. Keeping the body from rotating and in the right position to perform the exercise requires a lot of both strength and coordination. Give it a try and you'll see
@@weigutianou7482 you have to engage your chest and core pretty precisely, which requires good technique. Or, you can just be super strong and pull it off just with your back and biceps
Im 75kg just started training it and im at 30kg for 3x6. Im a climber so i struggle to recover with 5x5 volume due to my climbing workouts. You think i can get there with 3x5s or is the volume too low?
Doing weighted pullups (3x4 or 4x4 sets) is what worked for me, much easier to stay motivated and measure progress over time, as well as being less dangerous than the negatives. When you can max around 180% bodyweight you can start trying on well rested days after a good warmup!
How long did it take for you and what % did you start on doing 3-4 reps?
@@Nano71896 dunno what % I was training at, I recommend you just try a 4x4 with long rests once or max twice a week, and see what is an appropriate load for you. You should barely be able to complete the last set with good form. Then you can test your 1 rep max after a few weeks on a well rested day. If you train regularly once or twice a week, you may be able to add around 1 kilo to your training every other week or so. If you can max 170% or 180% bodyweight you can start trying the one arm pullup. Took me maybe a year? Remember to keep a training journal! Super important!
@sigmal47 So at 170 lbs I should be able to 1 rep max for 306lbs of additional weight? Or 306 lbs total?
@@andrewrossnagel9433 total :)
@sigmal47 Ok good because I was like "damn I dont think I can fit that much weight between my legs!" lol
hammer curl: 5-8 reps/ 3-4 sets
Archer pull ups: 8 reps/ 3-4 sets(?)
Lock off 90: 4 sets/ 5-10 secs
lock off 120: 4 sets/ 5-10 secs
Bro Ed is ridiculously strong 😭
Little tip...thumbs over the bar on archer pull-up. You guys didn't mention it but it is important for the exercise
Thanks
Is this for the none engaged arm?
@@MNhvacPRO both sides. Since you are going from one arm to the other its better just to have both thumbs over
Why???please explain!
@@robertpeschke7746just get on the bar and try it you will see why. The body in archer pullups moves from one side to the other and the opposite arm ends up extended. If your thumb is under the bar it will impede this extension and or possibly hurt your wrist.
Awesome video, packed with info ans straight to the point!!
First I got to get better with two arms before doing this. Maybe next year :D
Nice video as always
I was just able to get a one arm pull up. A lot of what I did for several months to build up to it was weighted pull ups and also one arm pull ups using a pulley system. I think the pulley system works great. Just before I was able to do a one armer, I bought a Tindeq Progressor which helped me see how close I was to performing one.
for me its about the ability to transition smoothly from the straight arm active-hang to pulling. Having to transition between two distinct shoulder positions makes a movement feel awkward. Whenever I see someone climbing with flow and power, that transition is unnoticeable because for them they're just closing their shoulder angle.
It is lack of bicep strength in that stretched elongated position and to some small degree some lack of shoulder flexibility/mobility
we'll get it for sure now !
There needs to be a video for how to be able to a one arm pull up after you're already proficient at those exercises. Even being able to do many archers and long lock offs (>10s) at multiple angles and heavy weighted pull ups (>%70) it's still not easy to learn how to do a one arm.
Attach a band to the bar. Grab the bar with one hand and the band with the other. Perform 3 sets of 3-5 reps. Once you hit 3x5 then place your hand further down the band next time until you can do 3x5 again.
Interesting. I'd assume you have the strength to do a one arm pull-up. So try performing assisted one armers with either a band or pulley system. It may be you just need to get more familiar with the concentric action.
repping the nest - love it
Awesome, thanks 🙏
One arm scapular raises 🔥
Geek Climber wants a word with Lattice.
Had to watch the video. Respect to Geek Climber for an interesting video. I do think that his video goes along the lines of "how to do a OAP with minimal strength". We don't make the best calisthenics coaches I guess! His video is great if you are training just for the party trick, maybe not as useful for climbing. The journey is as important as the skill in climbing because we don't want the OAP for the sake of doing a OAP. What Ed is trying to show here is a few different methods to get strong for climbing and the OAP. So it not just about the party trick but also transfers to unilateral pulling strength as mentioned in the beginning of the video.
Great tips
Good nice motion tutorial 👍
Please make a kettlebell workout video !
If you've gotten this far then you should seal the deal and try starting from dead hang, clearing the bar with your chin. I know you're not primarily calisthenics guys, but to be deemed a pull up, it's the same criteria as two arms.
Many instructions on youtube but nobody tells me what muscle should be engaged during OAP. Why almost of guys who can do OAP have to look up their arm from starting? How are lower back and Abs engaged? Gravity and balance tips, do we need to lean back, grip strenght, etc...
Take a look at geekclimber's channel. He breaks it down the best I've seen
If you have solid weighted pull up then get some bands and get on a bar and try to do assisted OAP. Play with it, takes notes, watch strong people and you will eventually figure it out!
I don't think it's that helpful to give detailed instruction in which muscles to engage in a movement. General external ques help more than internal ques. E.g. "pull your shoulder to the bar" is better than "contact your bicep, lats and pec". Most people respond better to external ques and our bodies are very capable of coordinating the right muscles to achieve a task/goal. If you can become proficient in the exercises demonstrated you should be able to join up the dots and learn the OAP as a skill.
No, I agree with this. So many of the movements of the OAP are form and skill, not strength. The guys who are able to do it kind of just stumble on it, and then talk about strength prerequisites. I have been strong enough to deal when our pull up for several years by all benchmarks and I’ve tried all conventional methods for several years and have only recently started seeing gains after paying very close attention to the body movements and the positioning and the balance and the type of grip that I see other strong climbers use.
If we can do 8 archers ? How close are we to a one arm pullup in terms of percentage?
i can do archer muscle ups and i can't do one arm pull up
If we don't hv db then would neutral grip pull-ups b used as an alternative?
Would you say that reaching the one-arme pull up for a woman makes sense from an effort/time point of view? Would it be better to use invest in another skill?
I think training history is more important than gender. Some very strong women out there and it really depends on how strong the individual is. For most climbers we could argue time is better invested in training other skills. The one arm pull-up tends to either be a personal goal or specific to a certain project/move/style that is very unilateral.
OAP is such a heavy skill-based feat that I'm really confused why archer pull ups were being chosen instead of regular assisted OAP...
Just curious. Why is it skill-based rather than strength-based? The whole movement is quite simple and it does need tremendous pulling strength, saying being able to do at least 160+% body-weght pull-up.
@@weigutianou7482 Of course it requires a lot of strength to do this, but it's pretty technical too, just play with some bands and see that some positions feel much easier to pull and some are very challenging. We need to learn how to apply this strength into a correct movement pattern and archer pull ups and hammer curls won't help us with that. Once you can do 1 OAP you can play around with some accessories maybe, but until then my take would be to stick to basics, get strong weighted pull up and go with assisted OAPs (or maybe some negatives)
@@weigutianou7482OAP is extremely coordination dependent. Keeping the body from rotating and in the right position to perform the exercise requires a lot of both strength and coordination. Give it a try and you'll see
@@weigutianou7482 you have to engage your chest and core pretty precisely, which requires good technique. Or, you can just be super strong and pull it off just with your back and biceps
Bullshit :D grip and rip. Its super easy to learn, but you have to be strong enough first. Your body finds the right positions quickly
Im 75kg just started training it and im at 30kg for 3x6. Im a climber so i struggle to recover with 5x5 volume due to my climbing workouts. You think i can get there with 3x5s or is the volume too low?
Must be the t-shirt...
What!? Assisted one arm pull ups. Why do all these random side exercises.
We actually decided to leave these out because they are fairly obvious, might require a pulley and we wanted to do more beginner friendly variations.
I suck at climbing, coming from calisthenics who can do 6 one arm pull ups in a row...
finger strength and skills are more important for climbing!