How I Mastered The One Arm Pull-Up
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- Опубліковано 29 вер 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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Nicely done man! I am a few weeks away from having the one arm pull up. Currently getting my chin almost up to the bar. Much better on my right arm than my left. Guessing it'll take me a few more weeks before I've got it. Been a long journey for sure. I did weighted pull ups (90lbs) for about a year before I decided to give the one arm a go, been training at it for about 5-6 months.
Much appreciated! Sounds like you built up a sold foundation before working towards the oap. Good luck!
I love how realistic this is. You trained like crazy, consistently, and it still took several years. Definitely achievable naturally without crazy genetics. Respect, man
Thank you! Also, I think your comment is spot on!
Im too naturally much more pull strength type of guy rather than push. I had much easier time learning not just basic chin ups several years ago. But also Oap later on. Comparing to handstands handstand push ups
Epic. Thanks for showing the progression and stats. It helps me visualize. #goals
Absolutely! I appreciate your nice comment. Happy training!
solid effort result in solid strength and form💪💪💪💪💪🔥🔥🔥🔥
Agreed! 💪💪💪✊
Dude, you’re probably a beast at arm wrestling…
Thank you! I'd love to try it this year.
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!
Check out loi Duong jr's video on learning it it's really good
This was an awesome video. Thank you!!
Your comment is much appreciated, thank you!!
Good job. One arm pull-ups are definitely high on my wishlist of moves I want to learn!
What interests me did your hearing eventually get back to normal?
Thank you! My hearing is permanently a little worse in my right ear, but nothing too bad. I used to hear ringing a lot, but not so much anymore. My ear infections were mostly just very painful and made it so couldn't chew solid foods or move my jaw to talk without being in pain.
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
You are a BEAST 😄
Much appreciated! ✊
40,000? That’s a light week for Goggins.
A rest week for Goggins lol
amazing bro !!!
Thank you!! 😃
Bruuuuuuuuuuuuuuh GOoooooooooooood video... I thought u had alteast a million subs
That would be crazy! I really appreciate it!! 😁
Another 30s fitness legend.
I'm hoping I can keep it going into my 40s and 50s lol thank you! 💪
This is EPIC! Some next-level dedication right here! Definitely in my UA-cam 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!
NICE, im feeling more motivation now, iv been by 13 months so far.
Heck yeah! Get it!
Have you tried one arm towel hanging isometrics? Hanging onto the towel with one arm slight elbow bending shoulder hunched up onto ears shoulder elevation protraction. Very underrated exercise for Oap imo. Sometimes it did give me the Oap back multiple different time periods of my life. Were i have lost it due to detraining
I haven't, but I should try it!
Sold! I am in
Heck yeah!!
Good video bro💪💯
Heck yeah! I appreciate it!! 💪
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 much do you think you has impacted your climbing?
I actually pretty much stopped climbing in 2020. Since then I've only gone climbing a few times a year. My access to climbing has always been over an hour away drive to a gym and when everything closed I shifted my main fitness hobby to calisthenics out of convince, so unfortunately I don't have an answer. Great question though.
DE-DI-CATION
💪💪💪
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!
@@KaweerMonger Totally!
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!
Are you a climber?
I used to climb, but I pretty much stopped like 4 years ago now. The access is very limited where I live.
@@claytonpuranen Oh okok I was wondering with the moonboard in the backround and the beastmaker your using haha
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!
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.
Exactly. He starts with multiple sets of 20+ reps. A few people can get one 20+ rep set. Almost no one can do multiple sets of 20+.
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
This is an example of discipline, patience and dedicated !!! Congratz
It has been a long journey, but it has been fun! I really appreciate the awesome comment! Thank you!!
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.
Broo, comenting for the algorithm, congrats, you are an inspiration
I love to hear it, man! I appreciate it a ton!!
Now I reply to your comment for the algorithm 😂 but seriously this is an awesome vid! I got to 27 pull-ups 2 years ago but got an injury… now I only get around 11. I wanna get to master the 1 arm pull-up so I will start training again!
@@ZAK_IN_AUS 27 reps is massive feat, you can master the oap with time too! Thanks for the love!
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 💪
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.
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.
Amazing progression! I came here thinking I'd get it done in a few months but this video really put it into perspective
Thank you! You could get it faster than me with better genetics, body type, being younger, and or having better training methods, but taking your time will lower the risk of injury! Good luck!!
hey man! awesome video and insane progress, congrats! Do you have any tips for the final part of the movement of one arm pull up, I can do like 90% of the movement but I struggle with getting my chin over the bar?
Thank you! I had this same problem for a while. As you pull closer to the bar the biomechanics of the movement cause you to lose ability to generate power. I started adding in curls (bicep curls, hammer curls, and reverse curls) into my training and I found this helped a lot with the last portion of the oap because that last portion seems to use more biceps/forearms and less lats/back. That and trying to generate as much power and momentum when pulling at the bottom end of the oap, while keeping form, to propel your chin over the bar.
I saw the video earlier this week and i cane back to see it with mroe detail now, i noticed that you mentioned that in order to oap you need a weighted pull up of 70% -90%bw once you achieved oap was your weighted pull in that 70%-90% range?
Yes, it was. My one rep max weighted pull ups was ~80-85% of my body weight when I did my first OAP.
Looks like you're also a climber, did you notice significant increase in climbing performance with the increasing AOP reps?
I actually pretty much stopped climbing in 2020. Since then I've only gone climbing a few times a year. My access to climbing has always been over an hour away drive to a gym and when everything closed I shifted my main fitness hobby to calisthenics out of convince, then started to really love it, so unfortunately I don't have an answer. Great question though!
I'm calling ginger power 💪💪
🧑🦰💪💪
How did the one arm pull up strength transferred to muscle up?
My max was 10. It only helped make my first few reps be perfect form, but my endurance was poor, so I get sloppy quick as I fatigue.
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!
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 👍
Amazing video! After mastering oap have you seen any carryover to other pulling skills? Ive heard people saying that unlocking oap gave them skills like human flags or front levers, was it your case?
Thank you! I have heard this from other people too, but I didn't notice much carry over to the front lever or human flag. Maybe it does for others though. I still can't do a front lever and I have been training the front lever for years now, but I have pretty heavy legs, so I think that is causing a slow front lever progression for me.
@@claytonpuranen I guess weight distribution affects it on everyone differently
Can you be my trainer? I want to do this along with the other exercises 😊
You got this! You don't need me! 😀
My day 2 my hand 💀
Thats insane. Are u finnish btw
Thank you! Yes, I am.
Very good video, it's shame that it not get many views
Life do be like that sometimes 😅 Thank you!!
Nice work
💪💪💪
Your face reminds me of toby segar
My long lost brother 😔😆
6 months ago 0 chinups. Today 6
Huge progress! Keep it up!
good job nice motivation video ty
I appreciate it!
love the determination
Much appreciated!
Well done, man! Funny enough, when I was learning one arm pull-ups, I used isometrics as well, with similar parameters to yours. I'd hold a few different angles with added weight (dumbbell in free hand) for 2 sets of 5 to 7 seconds (per angle), before doing light band assisted sets. One thing I found helped a lot was building reps with super light assistance. There was a time when I spent 6 months doing only that, and by the time I built to 5x9 with one strand of Theratube yellow, I was able to do 7 reps per arm. I haven't trained my pulling properly in a couple of years, but when I get back to one arm pull-ups, I'll use the Theratube method again to build volume.
Very insightful! I agree, I think that sounds like a good method. Looking back I would have liked to add periods where I did more heavily assisted oaps for reps using bands or by using a seated cable machine with a one handed handle attachment. Definitely something for me to think about when I return to training oaps (i'm currently training 2 arm bw pull ups for reps to switch things up for a little while).
@@claytonpuranen Oh yeah, those are fun too! Trying to get to super high numbers is a good challenge, and it gets you so pumped!
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.
Very impressive
Thank you!!
Well done, Mate
Thank you! 🤜🤛
i respect your consistency man. Many people loose motivation real quick but you didn't 💪🏻. Great job :D
Thank you for comment, it's much appreciated! Definitely no quick path to the oap.
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!
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.
Fucking legend
Thank you! I appreciate it!! 💪😁
Hyvää kamaa 💪
💪💪☝️
Your video is very helfpfull with theory and motivational too. Keep it up
Thank you! I appreciate the nice comment!
Whats up with your last name
reeaally good tips!! thank you very much and congratulations! :D
Heck yeah, man! I appreciate the nice words a lot!
You are a BEAST!!!💪🏻
Thank you!! 🙏 I'm trying 😁
Great vid, very impressive and inspiring
Love to hear it, thank you! 🙏
Thanks Bro. Posting the timeframe is the most importtant thing you did. It takes a lot of time! The 5 seconds rule for negatives also very good. My last tnedonites cost me one month training for my 1 arm pu.
Thank you! Tendonitis is frustrating, glad you're over it now.
@@claytonpuranen to be honest I ahd a little help from BPC-157 and some GHRHs...
Really appreciate this video, as a hugely motivating piece alone. I've had a long journey with pullups, peaking in strength first in 2018 at age 20 (sets of 25 pullups, +100lb doubles), then getting lots of injuries and demotivated before coming back to another peak in 2021 (7 reps with 70lbs added). Again, life and injuries pushed me away and now I've been slowly chipping away again, with the life long goals of getting a OAP and a +Body Weight pullup at around 160lbs. I've started to worry about my age, and whether or not it can even be doable, but to see you crush it has really added some wind behind my sails. Thanks Clayton, great video.
Bro, take your time, and don't worry about your age. You'll be fine. I was also at my strongest, pull-ups wise, in 2018, and I was 32 years old. I'm getting close to 40 now, and I have zero doubts that if I focus really hard (I need to work less to have more time, sadly), I can beat my old self. For reference, in May 2018 I could do 7 one arm pull-ups per arm, and in December 2018 I was doing sets of 5 paused pull-ups with 125 lbs added. Don't hurt yourself, and build to it methodically. I'm sure that you can trounce your old records.
Thank you for the awesome comment, I appreciate it! Life and injuries getting in the way are an unfortunate part of the process. It's about overcoming them! I could make a video all about the injuries I have. Fortunately, I haven't had anything serious from calisthenics, just tendonitis and minor to moderate muscle strains, but I have a terrible low back and neck from sports earlier in my life and that sets me back all the time.. Just keep fighting!
+135lbs is impressive, damn nice work man.
Thank you! 💪
I can't even do step 1 and do 20-25 regular pullups
One step at a time! That was just my own personal progression. I think one should start adding assisted oaps and weight pull ups when one is doing 15 or more good bw pull ups in one set.
Crazy progress. I wish I can do smth like that
I appreciate it! 💪
Fitness goal: 405 lbs back squats under 135 lbs body weight.
Hell yeah! Greater than 3x body weight squat is a huge achievement. Good luck! 🦵🦵
Thank you for the encouragement! You're an inspiration to a lot of people.
@@l.abuddy23 I'm happy to do it, and thank you! I'm trying to show that anyone can do difficult things! 🤙
Awesome job!
Thank you!! 😁
Awesome journey and awesome video! Great motivation!!
Thanks, I appreciate it!! 😃🙏
Amazing , awesome, etc. 👍👏💪🙂
Thank you! Cheers! 💪😄
Congratulations! This was great to watch
Thank you! And thank you for watching! :)
Very strong mind and body. Congrats
Thanks for the uplifting words and leaving a nice comment! 🙏
I'd like to ask you to do a specific challenge so I can gauge myself. Could you climb an 8' gym rope from a sitting position up the rope them back down to sitting again? I can imagine you're pretty fast but I'd like to know just how fast. Thanks!
incredible!
😁😁😁
Very very very good video!
It's super appreciated, thank you for the comment!! 😃
Absolutely amazing!
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!
This is an amazing video
Thank you, it means a lot, my friend!
Nice achievement.
Thank you!
Strong video!
Thank you!! 💪💪💪
Great video
Thank you! 😊
Amazing!
Thanks, much appreciated!!
0:44 where was this filmed? It looks very familiar
Planet Rock
@@claytonpuranen that's exactly what I thought! I go there twice a week
@@T_gaming28 No way! It's a great gym! Small world lol
@@claytonpuranen very small indeed lol. I love that place
also genetics heavily involved in this. you basically quite easily reached 20-25 reps on pull ups, while I can only get to around 19 after multiple years of pull up training
the real question is...how many leg days were skipped in developing this skill? 🫣
Too many 😳😅