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.
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!
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!
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.
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.
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 : )
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.
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.
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'll try my plan : narrow assisted and negatives pull ups 3-8 reps and starting from hang position to not cheat like the guys you show us in the end part of the video.
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 💙💛
Thank you for your Time and Advice!❤ I watched trough the whole Video and it was worth every Second! If you ever Make a Video about Splits I would appreciate it 💪 stay safe
What do you think about perhaps trying a Mike Mentzer type of effort with pull-ups..just do 1 continuous set with enough rest to get out another rep past failure repeated up until 30 minutes? I’m going to throw this in as a shock to the body. Thanks for the excellent video.
That might be good if placed at the end of your work out. I find that if I try to do too many reps and get too pumped, it negatively affects peak pulling force and the one rep max attempts.
@@bossclimbs Happy to bounce off you, if that’s OK… I was an OK powerlifter 8 years ago (250kg deadlift/250kg squat). Now I’m a skinny competitive cyclist. I’m incorporating calisthenics and plyometrics to improve performance having left weights behind years ago. …. From experience, there was one method I used above others that gave me big improvements in power and I think it’s very translatable…. Say you are doing deadlifts. Instead of multiple sets of 5 reps, choose a weight you can get 5 reps with, but only do 1 rep. Then walk up and down the gym (30 seconds) and condition yourself as if you are doing a 1 rep max and exploding the next rep up. You continue like this until you get 20. It’s excellent for improving the efficiency of the nervous system to produce force over less time, via the brain to muscle connection. You also don’t get the rebound effect from doing multiple reps from top to bottom position and back again. If you carried this over to weighted pull-ups, I believe it would be a better exercise, training explosive recruitment of nerves, fibers and tendons. Wishing you well. Just popped into my head from my past training. It was my go to I’m order to get through strength plateaus. Training the brain as much as the body and each lift is perfect form. You go into and out of the zone, training yourself to switch it on and during your walk up and down (or rest with weighted pulls) you visualize lifting the bar/pulling before you do and replicate what’s in your head. Used this for bench press, cleans/press and snatches too.
Trying one year and fail. Trying another year and succeed. Most people quit after a view weeks.. Now imagine how long it will take to do a full planche.
I’d reckon using a pulley system to take total bodyweight off would be more effective than a band I’d also program it as a powerlift along with other weighted pull variations
“Skills” as you call them are just pure strength, sure in the oap comes some technique in check which can make it easier, but overall it’s just pure strength. Same goes for frontlever, backlever, planche etc etc. Only the freestanding handstand push up is a skill, because it requires a actual skill; balance.
Most of the "heavy" people in this comment section are 180-190. Then there's me trying to get this at 220...I can do 90 pound weighted pull ups, I'm gonna start really trying once I hit 135
One arm pull up is not a matter of chance, just basic progression, pull ups, one arm hangs, then one arm pull up, its pretty simple 😅, but i guess i gotta show people 😅
Tensing the whole scapular area to finish the chinup; not like a scapula shrug. In early attempts i was only focusing on trying to intensely use my bicep for the second half and did not even think of the scapula. When I started tensing the scapula as much as I can to finish, the second half was achieved. Practicing and experimenting the scapula tensing while doing assisted chinups really help understand what it feels like; you should find yourself complete the second half with a lot less effort.
@@bossclimbs cheers for the advice. How important is being able to do a 1 arm shrug? It seems like your 45 deg. Biomechanics fixes all this if you have the pre requisite strength for negatives or a >+50% additional body weight pullup
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!
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 😂
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.
Wow - the climbing/fitness UA-camr we need, but don’t deserve. It’s so true that with almost any new physical skill you learn, there isn’t just one UA-cam 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!!
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).
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.
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!
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!
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?
How do you think the one armer has helped your climbing? I'm not opposed to strength training in general, but why put so much effort into acquiring this skill, when pulling harder could also be achieved with weighted pulls for example? Well done on the vid!
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
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.
You don't need 5g of creatine powder, just 5g of creatine. If you eat meat you probably already eat 1 or 2g of creatine each day so you only need 3-4g. In the result you will have less stomach problems.
Any risks for shoulder injury on weighted pullups, or ideas for prevention throughout the entire progression? I'm currently on Phase 1, +35%BWx5x5. I figure I can get to +50% BW in about a month, but an injury is the last thing I want.
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.
It's neat what you've done. But you DON"T log your workouts? I figured you might be a more 'intuitive" practitioner, but I believe trainers in general, online or on-site, log so that they can control things more easily. Edit: OK, I missed the part where you mentioned your journal. But if you did journal, how come you claimed that it was hard for you to remember the exercises you did? I'm sorry, I was just confused.
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
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?
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.
I will sum it like this: 20 years old 60kg BW - not easy but achievable by everyone with several months of training. 40 years old 80kg BW - very hard. might be achievable with many years of training. some will never achieve it or over push and got injured. 60 years old 100kg BW - impossible!
Its very simple, people train badly. It takes a long time and the key isnt anything that any video tells you except one simple thing which is actually the same way to correctly train all calisthenics movements, full range. The hardest part is grasping you HAVE to do the full range, 99% of people doing 1 arm pull ups do not FULLY extend. A lot of the strength and power needed comes from the muscles in the side, back and chest where they all connect and if you dont do the full range you will never ever strengthen the correct muscles. The best way to train? Band assisted, heavy negatives followed by a single fully extended pull up. Just one is enough. The critical thing is that you use a band, both feet in the band, which allows you to slowly control the negative and get a single full extension pull. If you try the one arm, open out into a dead hang and realise that the difficulty in pulling from here is HUGE compared to even 1 or 2 cm less, you cannot skip the full extension, if you do you are never going to get the power and sequence needed. Second, realise that like all calisthenics it is a simple process of discipline and repetition, you have to simply accept you will be doing this over a period of time, it will take a number of months but you have to simply continue always doing the full range and never ever skipping. Its the same as training planche, lever or anything else, slow and steady always doing the full range. Just that. Weighted pullups wont work because you are NOT training the correct movement, you have to train the full movement, thats it, always the full movement, in planche, in lever, in iron cross, in this, always the full movement to the extent that you can, gains might be 10 mm, 1 second, doesnt matter, gains will always come step by step IF you follow the right approach and just accept there isnt a shortcut, do the movement, do it do it do it and do it and the gains WILL come. Ill clarify something about this video, the reason you expend the energy first half is because your muscles arent strong enough in the very first 1-2cm of the pull. Those muscles are NOT bicep. If you rush this, if you dont fully extend and CONTROL the pull through its entire range the initial muscles never strengthen so yes you kill your strength because those muscles cant sustain the task. If you always drop to full extension from day one and start by understanding ONE PERFECT pullup is all you need each set, you will gain. Use a band which gets one negative and one perfect full extension pull. What should be hurting at first is the outerside of your pec and the muscles under the armpit where they connect to the lat. WHy? because those are the muscles which you need to do this move correctly, those are the ones which take the initial strain and are always too weak. If you start even 2 cm up, you will not train them properly and you will always be weak in this. People avoid the full sequence because its so hard, its easier if you even let it be 1 cm less, but believe me that will kill your gains. Accept that it is impossible, use a heavier band, do the full range and wonders happen. The irony is when you do calisthenics correctly, never skipping or taking any shortcut, the gains come quick, you try to skip even 1 cm of a move, and you will be doing it forever. The biomechanics you are showing are the equivalent of kipping, DONT do it. Train a slow dead hang one arm band assisted, one negative, one pull. Perfect full extension and watch the progress you make in a few weeks. You dont need to change the body angle at all, what you need is to not have to compensate and that means training the first 1cm of the pull perfectly so those muscles will strengthen. The body WILL adapt to your movements if you do the full movement properly.
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!)
Hadn't tried a one arm pull up so I thought I'd give it a go after watching the video... I can do it on my weaker arm 💀 But the initial bottom movement on my dominant arm is too hard 😭
What about training weighted pulls for a significant amount of time until a rep + bodyweight is reached. In theory that means you'd have the strength for a one arm (?), of course with specific training dedicated to the one arm afterwards.
You never tried weighted negatives? This seems like a very logical progression to me... I've been able to do one arm on and off for about 20 years but my training has been all over the place so it's incomparable and not useful!
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
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?
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!
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!
Best one arm tutorial on UA-cam!!!!!
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
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.
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 : )
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.
Wow holy, got to be one of the best and most informative videos I've seen in the realm of calisthenics
One of the most helpful OAP videos on youtube!
thanks for sharing the experience
This 45 degree positioning is known as the aching hang and it's great that your experimentation with biomechanics led you to this.
awesome video, thanks. I'm a few months into OAP training and this is a big help
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.
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
Duuuuude this video is bomb, thanks for you’re effort ❤
Awesome video brow. Also is that cliffs?
I'll try my plan : narrow assisted and negatives pull ups 3-8 reps and starting from hang position to not cheat like the guys you show us in the end part of the video.
Strength of sides abs are very useful too. Actually I'm doing one arm one leg push up. Lot of side abs power needed
And I can only pull 5x25 kilos but do assisted one arms easily because of that abs strength
Very helpful. Thank you.
Amazing video. Thanks
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 💙💛
amazing work dude! really appreciate the work you put on it.
absolutely amazing video
Cool, I have to be able to do a 1 arm pull by the end of the year. Ill try the 45 degree thing. Probably wont buy a band or take creatine tho
This video is next level mashallah
Wonderful work here! Thank you
thanks!
Your videos are really good!
Great vid! im gonna try to learn this 😊
Thank you for your Time and Advice!❤ I watched trough the whole Video and it was worth every Second! If you ever Make a Video about Splits I would appreciate it 💪 stay safe
amazing video! very informative, thanks!
I loved watching this video. Thanks :)
Thank you.
What do you think about perhaps trying a Mike Mentzer type of effort with pull-ups..just do 1 continuous set with enough rest to get out another rep past failure repeated up until 30 minutes? I’m going to throw this in as a shock to the body.
Thanks for the excellent video.
That might be good if placed at the end of your work out. I find that if I try to do too many reps and get too pumped, it negatively affects peak pulling force and the one rep max attempts.
@@bossclimbs thanks for the advice :)
@@bossclimbs Happy to bounce off you, if that’s OK…
I was an OK powerlifter 8 years ago (250kg deadlift/250kg squat). Now I’m a skinny competitive cyclist. I’m incorporating calisthenics and plyometrics to improve performance having left weights behind years ago.
….
From experience, there was one method I used above others that gave me big improvements in power and I think it’s very translatable….
Say you are doing deadlifts. Instead of multiple sets of 5 reps, choose a weight you can get 5 reps with, but only do 1 rep. Then walk up and down the gym (30 seconds) and condition yourself as if you are doing a 1 rep max and exploding the next rep up. You continue like this until you get 20. It’s excellent for improving the efficiency of the nervous system to produce force over less time, via the brain to muscle connection. You also don’t get the rebound effect from doing multiple reps from top to bottom position and back again.
If you carried this over to weighted pull-ups, I believe it would be a better exercise, training explosive recruitment of nerves, fibers and tendons.
Wishing you well. Just popped into my head from my past training. It was my go to I’m order to get through strength plateaus. Training the brain as much as the body and each lift is perfect form. You go into and out of the zone, training yourself to switch it on and during your walk up and down (or rest with weighted pulls) you visualize lifting the bar/pulling before you do and replicate what’s in your head. Used this for bench press, cleans/press and snatches too.
Great video
Subscribed!
Trying one year and fail. Trying another year and succeed. Most people quit after a view weeks..
Now imagine how long it will take to do a full planche.
I’d reckon using a pulley system to take total bodyweight off would be more effective than a band I’d also program it as a powerlift along with other weighted pull variations
Great video, thank U!
“Skills” as you call them are just pure strength, sure in the oap comes some technique in check which can make it easier, but overall it’s just pure strength. Same goes for frontlever, backlever, planche etc etc. Only the freestanding handstand push up is a skill, because it requires a actual skill; balance.
one of my favorite parts of this video is that when you thought you needed more bicep strength you didn't ever consider a curl/isolation 😭
yeah I was laughing when I heard that haha
Most of the "heavy" people in this comment section are 180-190. Then there's me trying to get this at 220...I can do 90 pound weighted pull ups, I'm gonna start really trying once I hit 135
One arm pull up is not a matter of chance, just basic progression, pull ups, one arm hangs, then one arm pull up, its pretty simple 😅, but i guess i gotta show people 😅
Might be mind-muscle connection with left scapula, therefore not the correct muscle engagement.
i can barely do 20 pull ups, but i can do 6 one arm pull ups with my right arm and 2 for my left arm
Does your bicep shoulder activate at the same time? From the bottom initiating position
great knowledge....u are a god#barmesainstitution😊
on rings i can hold the top part for 10 seconds but can't even controll the rest of the movement
Good stuff. But how about nutrition?
Ima hit my oap and climb v10 at 180lbs
What is your height and weight?
Damn bro shots fired @geekclimber
Pull ups don’t use the lats more than chin ups.
Are you vietnamese ?
16:58
lol i find out that i can do 2 one-arm pullup in 7 months training .. not only that L sit muscle up and 5 sec front lever ...
What do you mean by "engage" with your scapula. Is it like a 1 arm scapula shrug or just tensing the whole lat/shoulder area?
Tensing the whole scapular area to finish the chinup; not like a scapula shrug. In early attempts i was only focusing on trying to intensely use my bicep for the second half and did not even think of the scapula. When I started tensing the scapula as much as I can to finish, the second half was achieved. Practicing and experimenting the scapula tensing while doing assisted chinups really help understand what it feels like; you should find yourself complete the second half with a lot less effort.
@@bossclimbs cheers for the advice. How important is being able to do a 1 arm shrug? It seems like your 45 deg. Biomechanics fixes all this if you have the pre requisite strength for negatives or a >+50% additional body weight pullup
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
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 😂
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.
Wow - the climbing/fitness UA-camr we need, but don’t deserve. It’s so true that with almost any new physical skill you learn, there isn’t just one UA-cam 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!!
"The toad does not remember the struggles of the tadpole."
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).
i'm on the journey to a OAP at 200lbs... definitely fun 😂
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.
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.
Just do weighted pull-ups on a bulk, than cut. That's how it worked for me anyways
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?😅
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.
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.
I will watch this video 5 times so I will have 25x chance.
How do you think the one armer has helped your climbing? I'm not opposed to strength training in general, but why put so much effort into acquiring this skill, when pulling harder could also be achieved with weighted pulls for example? Well done on the vid!
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
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.
You don't need 5g of creatine powder, just 5g of creatine. If you eat meat you probably already eat 1 or 2g of creatine each day so you only need 3-4g. In the result you will have less stomach problems.
Any risks for shoulder injury on weighted pullups, or ideas for prevention throughout the entire progression? I'm currently on Phase 1, +35%BWx5x5. I figure I can get to +50% BW in about a month, but an injury is the last thing I want.
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.
It's neat what you've done. But you DON"T log your workouts? I figured you might be a more 'intuitive" practitioner, but I believe trainers in general, online or on-site, log so that they can control things more easily.
Edit: OK, I missed the part where you mentioned your journal. But if you did journal, how come you claimed that it was hard for you to remember the exercises you did?
I'm sorry, I was just confused.
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
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?
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.
I will sum it like this:
20 years old 60kg BW - not easy but achievable by everyone with several months of training.
40 years old 80kg BW - very hard. might be achievable with many years of training. some will never achieve it or over push and got injured.
60 years old 100kg BW - impossible!
Its very simple, people train badly. It takes a long time and the key isnt anything that any video tells you except one simple thing which is actually the same way to correctly train all calisthenics movements, full range. The hardest part is grasping you HAVE to do the full range, 99% of people doing 1 arm pull ups do not FULLY extend. A lot of the strength and power needed comes from the muscles in the side, back and chest where they all connect and if you dont do the full range you will never ever strengthen the correct muscles. The best way to train? Band assisted, heavy negatives followed by a single fully extended pull up. Just one is enough. The critical thing is that you use a band, both feet in the band, which allows you to slowly control the negative and get a single full extension pull. If you try the one arm, open out into a dead hang and realise that the difficulty in pulling from here is HUGE compared to even 1 or 2 cm less, you cannot skip the full extension, if you do you are never going to get the power and sequence needed. Second, realise that like all calisthenics it is a simple process of discipline and repetition, you have to simply accept you will be doing this over a period of time, it will take a number of months but you have to simply continue always doing the full range and never ever skipping. Its the same as training planche, lever or anything else, slow and steady always doing the full range. Just that. Weighted pullups wont work because you are NOT training the correct movement, you have to train the full movement, thats it, always the full movement, in planche, in lever, in iron cross, in this, always the full movement to the extent that you can, gains might be 10 mm, 1 second, doesnt matter, gains will always come step by step IF you follow the right approach and just accept there isnt a shortcut, do the movement, do it do it do it and do it and the gains WILL come. Ill clarify something about this video, the reason you expend the energy first half is because your muscles arent strong enough in the very first 1-2cm of the pull. Those muscles are NOT bicep. If you rush this, if you dont fully extend and CONTROL the pull through its entire range the initial muscles never strengthen so yes you kill your strength because those muscles cant sustain the task. If you always drop to full extension from day one and start by understanding ONE PERFECT pullup is all you need each set, you will gain. Use a band which gets one negative and one perfect full extension pull. What should be hurting at first is the outerside of your pec and the muscles under the armpit where they connect to the lat. WHy? because those are the muscles which you need to do this move correctly, those are the ones which take the initial strain and are always too weak. If you start even 2 cm up, you will not train them properly and you will always be weak in this. People avoid the full sequence because its so hard, its easier if you even let it be 1 cm less, but believe me that will kill your gains. Accept that it is impossible, use a heavier band, do the full range and wonders happen. The irony is when you do calisthenics correctly, never skipping or taking any shortcut, the gains come quick, you try to skip even 1 cm of a move, and you will be doing it forever. The biomechanics you are showing are the equivalent of kipping, DONT do it. Train a slow dead hang one arm band assisted, one negative, one pull. Perfect full extension and watch the progress you make in a few weeks. You dont need to change the body angle at all, what you need is to not have to compensate and that means training the first 1cm of the pull perfectly so those muscles will strengthen. The body WILL adapt to your movements if you do the full movement properly.
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!)
In my opinion negatives are very easy, but i can't do more than one rep of weighted pullups with +55% bodyweight.
Hadn't tried a one arm pull up so I thought I'd give it a go after watching the video... I can do it on my weaker arm 💀 But the initial bottom movement on my dominant arm is too hard 😭
Fantastic, really well made video, thank you !
Inspiring and educating !!
What about training weighted pulls for a significant amount of time until a rep + bodyweight is reached. In theory that means you'd have the strength for a one arm (?), of course with specific training dedicated to the one arm afterwards.
how much do you rest for 5x5 weighted pullups?
don’t bother with the weighted pull-ups if your form is poor. I recommend doing pull-ups slowly.
1arms are my next major goal after a big race next month and this is easily the best guide I’ve found! Thanks Boss!
You never tried weighted negatives? This seems like a very logical progression to me... I've been able to do one arm on and off for about 20 years but my training has been all over the place so it's incomparable and not useful!
By flexing the scapula you mean as soon you reach the middle upper part ROM you mean hunch it forward = Protraction
I want to go back here in 6 months and say "I can do 10 one arm pullups easly". Wish me luck and discipline
This video is goated. Also like your 20mm hanging one. Nice work! Thanks for sharing.
That's pretty consistent with recent Pete Whittaker short, which says to add one arm scalupar shrugs to the routine. Great video dude, thanks !
Very informative, concise, and intriguing. Great video