Your training and advice videos are always way clearer and more informative than other videos out there. Plus, no bullshit or chatting away for ages at the beginning. Cheers dude!
You said something that I consider very important, despite the mainstream point of view. You said "first, be able to do it somehow, then you can clean the movement". I am on your side, since I found out that very often the process of progressions implies a very long way... to Tipperary. On the opposite, a maybe "dirt" movement anyway helps muscles in getting acquainted with the dynamic chain, and the needed strenght. Of course we should pay attention to possible injuries but, bearing that in mind, it speeds up the overall learning process.
Perfect timing! been working on OAPU for about a month now and watching your video just motivated me to go hard! =) as always thanks mani and keep up the great work.
Hello from Greece and thank you for your great videos! Some questions 1. In the Typewriter phase, what is the level of mastery that determines wether you can move on to the next phase? Is it being able to let go of one hand for every rep in a controlled manner for all the 6-8 reps? and for all the sets? 2. When you progress through the phases, do you completely skip the previous exercises? Thank again!
Very good Mani! As always with my comments one thing to add that you didn't mention explicitly but might help some people. (You demonstrated it very well) It's a form cue and helps with injury prevention: always pull your shoulder(blade) down at the start of the movement (from deadhang) and lock it there. Don't let your shoulder reach towards your ears until you are at the very bottom of the pullup. (But please do when you are to reach full ROM)
Arnold Well I've seen it countless times, in fact more often than good form. Most people don't even get to straight arms at the bottom of the movement.
You got to be one of the best climbing trainers. Awesome way to put the content together. Consistent month and I'm down to 8 lbs assisting me with three reps each side. Just want to thank you for the content. I'm a better climber and person in general from watching them. 💪🤨✊ Stay climbing, I'm on my way up.
The million dollar question: how useful is the one arm pull up to climbing goals? I mean, to achieve that it requires some time, training, a little risk of injury...is it to worth "climb-wise"?
I'm gonna try with pull ups then typewriter, then archer, then one arm assisted with rings, always lowing down the assisting arm ring, then negative one arm pull ups, if I will need I can do also elastic bands one arm pull up, but probably I will start this journey next year, lol too much skills already programmed for 2020
Nice vid! Key here: Practice practice practice! I can do 3 acurate pull ups with additional 22kg (some sets) and yet I can't execute a single proper move on the peg board xD something somewhere went terribly wrong
Oh man, what a timing! I decided to start training for the one arm pull up about a week ago, and I started with negative one arm pull ups, but I guess that I was not strong enough for them, and few times I dropped myself too quickly and kind of fucked up my elbows. Now I am taking a weak of rest from any pulling in my workouts so I can give my elbows a chance to heal up and stop hurting.
@@sadi_supercell2132 well I got my first sloppy form one arm pull up a few months ago. I got it mostly from doing weighted pull ups. When you are can do 4-6 pull ups +50% of your bodyweight or 1 pull up +70-80% of your bodyweight, you either have the oapu or your really really close. So when when you get close to these numbers you can start doing some negative oapus or archer pull ups to get the technique as well. That's how I got it.
@@user-bq3yy4wk5s my bodyweight is 68 or 70 kg, so listen, in the beggining i was doing only exercises similar to 1 arm pull up such as assisted 1 arm pull up , archer pull up, scapula shrugs etc. And i didnt do weighted pull ups never, and without weighted pull ups i could pull up just a little bit, so do u think i have technique but i just need to gain strenght with weighted pull ups?? For now iam stuck at 30kg 5 sets of 5 reps, again i say, bodyweight 68 or 70 kg
@@sadi_supercell2132 Well 5×5 +30kg with this bw is quite good I think. Try how many reps you can do + about 35kg. If you can do 4-6 you're in terms of strength. Another good exercise is doing one arm holds with your arm slightly bent, your arm bent in 90°, and your arm locked on the top position. When you can do a few seconds on each of these you can try negative oapus to learn the technique as well. For me negative oapus are easier on rings with the chin up grip. When you can do a good negative for about 8 seconds or something you're really close. If you can do a clean one till then do some bad form reps to build up the strength you'll need for a clean one. At the moment idk if you need to fix your technique or get stronger, but I think you should aim for both. Also if you have an insta acc we could talk there.
different for everybody. i can do a few seconds of front lever pretty chill even as part of my "warmup", but OAP feels like i would need to be ~5kg stronger
Hello Many. Did you do one arm scapula pulls?im training for one arm pullup for 1 month now.2 Times a week. Im doing scpaula pulls(dimamic and holds) one arm asisted with towl,one arm asisted negatives with towl. Do you have any advice?is just more time needed to build strenght?be patient?
I never understood why you need to fully extend the arm and go over the chin. In the book "Make or Break" of Dave Macleod he says that the arms is strongest in the middle range of movement and we should avoid the extremes, for both performance and injury prevention. That makes total sense to me from a mechanical point of view. Then why we insist on doing the full range of movement in pull ups? Is there any science behind this exercise?
Hey dude, nice advice. But I got some quiestions... the most important thing, I can do one pull up with 45 kg (almost two good ones, and almost a proper one with 50kg) but I definitely can't do a typewriter... and I don't know exactly why. What muscles and what complement excercises do you think I should train to compensate for that? 🤔
Hej mani, great vid! Your performance is a big Motivation for me. General question...what do yo do in the breaks? 3 min is very long.i know the time is importatant to recover ...but...do you stretch in the breaks ? or do leg training? Grüße aus Bremen germany Jens
I actually managed a clean "semi one arm" for the first time but not from dead hang meaning I get a slight lift-off help from my right toe. Can I continue training like this but reduce the amount of lift-off support from my right toes to one day manage the 1st part of the move with feet above ground? Cuz that is 1000% the crux for me. Using a bit of toe but making sure to "pull" all the way through the entire movement has made me go from moving nowhere to a full ROM "semi one arm" (meaning a bit of toe)
I guess what im trying to ask is; is it better doing these semi one arms as actual training for a full one arm, or should i focus on dead hang "shrugs" to nail down the crux for me which is the lift off without foot touching ground
02:23 hahahahaah the example on how to not do the pull ups is just too funny to be truth, but i have seen people doing them like this in real life !!! please don't do this to avoid injuries in your shoulders, wrists, and abdomen (specially for the lumbar muscle or lower back this is super bad)
Honestly I think the last time I trained abs specifically was over a year ago. I think if you're a decent male climber who knows his diet your abs will show all year round without any specific training.
Hey Many! I am currently recovering from a finger/forearm-tendon injury. I have been a month already without climbing and I was wondering if I could try some of these excersices. Thanks!
Extreme caution is advised! If you're staying away from doing anything for that long time, anything can cause it to flare up again. I would get back into the game with some very soft climbing first, and see how things develop.
If you can do the harder exercises (assisted one armers) is it still necessary to do the easier ones? I've noticed that my elbows feel a bit funny after the assisted one armers, and I wonder if my tendons need to catch up to the faster developing muscles. If that's the case, will doing type-writers and archer pullups help? Great video as usual.
Well to keep it safe I'd always building it up from ground up. If you can do all the sets for the easier ones easily without any problems, you can still progress very fast to where you'll need to work harder. Probably a healthier way to see where you're at.
I was wondering if it wasn't dangerous to hang completely on the shoulder beetween two reps? have you some advices about this exercise in order to prevent injuries or even sequels that could appear while getting older?
for me at least, i go as low as i can while the muscles are still all tense. not the full ROM 😅😅 otherwise my shoulder feels pretty unhappy, pretty fast
do you think its useful for climbing? its a nice skill to have but a lot of effort to get to. i guess when you have it its a lot easier just to maintain
Does that mean that i should be able to do 2 arm pull up with additional weight equal my body weight when I want to train for a one arm pull up? So extra 72 kg??? No way.... Or am I making a mistake?
A two arm pull up with added weight is very different and can be harder the more you add. Can not explain that well but think the basic idea is with a two arm pull the force is even on your body and your whole body is working to lift. With a one arm you are still using your body to pull and maybe a small amount more due the the uneven force. It is still very hard to pull with one arm but with your body full strength it is easier then two hand pulling you body plus your body weight.
You need bands to assit you to 8 pull ups, once you can do 8 assited pull ups lose the band or get a less resitant one. If you dont blouder i suggest checking it out, for everyone bloudering is a fun workout.
Im doing pullups with 4 kg extra.. and trying to build this slowly to 20 kg and then maybe i can start thinking about it.. but still im 90 kg .. 1 armed pullups.. i need to have serious guns lol
first u need to be lean for your weight/height ratio.. i never see oap from chubby person. lol then just do weighted pullups until u reach 75% of your bw.. the start oap process..
need to be strong, no doubt. but the real key is to be very light with small legs. I know it from many years of training having 80kg BW and big legs. If you are 120+kg BW a complete muscle beast on steroids, you will still not do an OAP. I can bet money that Larry Wheels can't do an OAP!
Very unusual for Mani to omit any discussion whether one-armers are relevant to climbing or not. Most climbers feel they are not and it's really just a circus trick.
I think I've commented similarly on this channel before, but although most of your content is pretty good... it's just annoying that you push in these little hetero-normative or macho comments now and again. It breaks with the otherwise humble, serious and pedagogical tone you take. You might want to work on that to be able to reach a larger audience.
"I've got 10 kilograms of bonus weight between my legs, and on top of that I've got a 10 kilogram plate of bonus weight." This cracked me up 😂
Ash B hahahhaa took me a second, wasn't expecting it from Mani, so deadpan too
I had to go back and verify. It came out of nowhere
I died
Fuck I had skipped that part, this is gold hahah
Still Gold in 2021. I thought I misunderstood in first place. I didn't.
You can tell someone's a YT veteran when their videos start leading off with disclaimers to pre-answer the haters who will inevitably appear.
Your training and advice videos are always way clearer and more informative than other videos out there. Plus, no bullshit or chatting away for ages at the beginning. Cheers dude!
Glad to hear that, that's the goal!
Thats also my impression, I really dig those videos.
Those 3 minute introductions kill me.. Keep doing it like this Mani! (please)
You said something that I consider very important, despite the mainstream point of view. You said "first, be able to do it somehow, then you can clean the movement". I am on your side, since I found out that very often the process of progressions implies a very long way... to Tipperary. On the opposite, a maybe "dirt" movement anyway helps muscles in getting acquainted with the dynamic chain, and the needed strenght. Of course we should pay attention to possible injuries but, bearing that in mind, it speeds up the overall learning process.
Perfect timing! been working on OAPU for about a month now and watching your video just motivated me to go hard! =) as always thanks mani and keep up the great work.
Glad to hear that Oswaldo, you too, keep crushing!
rockentry did you get it?
Back in the business!
"with knots for the sissy's"... I sense Austria
he has knots on sooo its either sarcastic or he is a sissy himself lol
I had similar neck pain after some assisted one arm work 😂
Iv been using 30kg extra weight to my pullups for 5 reps, and also thats the phase where i was able to do the 1 arm pullups.
Nib Hey man, if i can ask... What is your bodyweight? Also you did the workout suggested here or only weighted pull up for the OAP?
You must be pretty lightweight dude
@@UkSapyy true, he was probably like 50kg
i liked the rope pulley progression
it is something that other 'One arm pull up tutorials' do not have
Hello from Greece and thank you for your great videos!
Some questions
1. In the Typewriter phase, what is the level of mastery that determines wether you can move on to the next phase? Is it being able to let go of one hand for every rep in a controlled manner for all the 6-8 reps? and for all the sets?
2. When you progress through the phases, do you completely skip the previous exercises?
Thank again!
Very good Mani!
As always with my comments one thing to add that you didn't mention explicitly but might help some people. (You demonstrated it very well) It's a form cue and helps with injury prevention: always pull your shoulder(blade) down at the start of the movement (from deadhang) and lock it there. Don't let your shoulder reach towards your ears until you are at the very bottom of the pullup. (But please do when you are to reach full ROM)
pretty sure anyone working towards a one arm pull up knows this, since it is also important for normal pullups.
Arnold Well I've seen it countless times, in fact more often than good form. Most people don't even get to straight arms at the bottom of the movement.
"to get the one armer"
So strong dude! I was looking for a tutorial, you gave us the best 😎
one arm pullup negatives and weighted pullups helped me a lot
Great work. Top Video! Good Tipps. Best!!! Thx for the video. Greetings from Germany
You got to be one of the best climbing trainers. Awesome way to put the content together. Consistent month and I'm down to 8 lbs assisting me with three reps each side. Just want to thank you for the content. I'm a better climber and person in general from watching them. 💪🤨✊ Stay climbing, I'm on my way up.
Great vid. I would love to be able to do this but it requires an incredible amount of effort.
1:37 nice dance step 😂👌.
luv u brother..so detailed tutorial and so much it has helped me...now i know problems...i m just following ur procedures strictly
The million dollar question: how useful is the one arm pull up to climbing goals? I mean, to achieve that it requires some time, training, a little risk of injury...is it to worth "climb-wise"?
Lolled at ‘form police’.
Nice vid👌🏼
The "form police", lol ... I always get the feeling that the form police comments are guys who just read an article, and think they're experts now
Thanks Mani. Gonna try this protocol!
We should do all those exercise in one session ?! Dude it feels crazy !
I'm gonna try with pull ups then typewriter, then archer, then one arm assisted with rings, always lowing down the assisting arm ring, then negative one arm pull ups, if I will need I can do also elastic bands one arm pull up, but probably I will start this journey next year, lol too much skills already programmed for 2020
Nice vid! Key here: Practice practice practice!
I can do 3 acurate pull ups with additional 22kg (some sets) and yet I can't execute a single proper move on the peg board xD
something somewhere went terribly wrong
word. Im so bad at the peg board as well, dont really get it
train more for lock off ... the longer you can lock off your arm when bend the more time you got for replacing the peg ;)
"One ARMOR pull ups." - Mani
I think the one arm depends also on the bar. Some I cant and some I can.
“Swinging sissyups”... I like that
Holy! That's motivating!
Great video, wondering if you went by feel for which variation to use each day? And how many days a week did you train it?
2:27 80% of people which i know do it like this..... My brain is dying slowly by this. :D
Oh man, what a timing! I decided to start training for the one arm pull up about a week ago, and I started with negative one arm pull ups, but I guess that I was not strong enough for them, and few times I dropped myself too quickly and kind of fucked up my elbows. Now I am taking a weak of rest from any pulling in my workouts so I can give my elbows a chance to heal up and stop hurting.
If someone can do a good slow negative with one arm does that mean you are close to doing a 1 arm pull-up ?
I have the same question... Have you noticed anything after seven months?
@@user-bq3yy4wk5s i need workout for 1 arm pull up i dont know what to do can u help me
@@sadi_supercell2132 well I got my first sloppy form one arm pull up a few months ago. I got it mostly from doing weighted pull ups. When you are can do 4-6 pull ups +50% of your bodyweight or 1 pull up +70-80% of your bodyweight, you either have the oapu or your really really close. So when when you get close to these numbers you can start doing some negative oapus or archer pull ups to get the technique as well. That's how I got it.
@@user-bq3yy4wk5s my bodyweight is 68 or 70 kg, so listen, in the beggining i was doing only exercises similar to 1 arm pull up such as assisted 1 arm pull up , archer pull up, scapula shrugs etc. And i didnt do weighted pull ups never, and without weighted pull ups i could pull up just a little bit, so do u think i have technique but i just need to gain strenght with weighted pull ups?? For now iam stuck at 30kg 5 sets of 5 reps, again i say, bodyweight 68 or 70 kg
@@sadi_supercell2132 Well 5×5 +30kg with this bw is quite good I think. Try how many reps you can do + about 35kg. If you can do 4-6 you're in terms of strength. Another good exercise is doing one arm holds with your arm slightly bent, your arm bent in 90°, and your arm locked on the top position. When you can do a few seconds on each of these you can try negative oapus to learn the technique as well. For me negative oapus are easier on rings with the chin up grip. When you can do a good negative for about 8 seconds or something you're really close. If you can do a clean one till then do some bad form reps to build up the strength you'll need for a clean one. At the moment idk if you need to fix your technique or get stronger, but I think you should aim for both. Also if you have an insta acc we could talk there.
Thanks for that
Did you learn the one arm pull up first or the front lever? Btw. thank you for the informative video!
different for everybody. i can do a few seconds of front lever pretty chill even as part of my "warmup", but OAP feels like i would need to be ~5kg stronger
Nice video! What exercises are you using the ribs behind the bar for?
Swing sissy ups!!! 🤣 I see people do those all the time!!! Train smart not dumber!!! Haha Great video!!!!
Nice Video! Could you do a Video about the front lever? Would be cool🤔😊
In planning!
Awesome video! How little assistance before one should attempt the full movement? I've got down to 3.4kg singles recently
Hello Many. Did you do one arm scapula pulls?im training for one arm pullup for 1 month now.2 Times a week. Im doing scpaula pulls(dimamic and holds) one arm asisted with towl,one arm asisted negatives with towl. Do you have any advice?is just more time needed to build strenght?be patient?
thx
I never understood why you need to fully extend the arm and go over the chin. In the book "Make or Break" of Dave Macleod he says that the arms is strongest in the middle range of movement and we should avoid the extremes, for both performance and injury prevention. That makes total sense to me from a mechanical point of view. Then why we insist on doing the full range of movement in pull ups? Is there any science behind this exercise?
You forgot step 1: get rid of bodyfat!
blackjohnny0 no need. Once you start doing the pull ups and one arm hang your body will adapt to it
Hi Mani, great Video. Do you go to failure on each of your sets or leave some reps in the tank? How many session do you do per week? Thanks!
Hey dude, nice advice. But I got some quiestions... the most important thing, I can do one pull up with 45 kg (almost two good ones, and almost a proper one with 50kg) but I definitely can't do a typewriter... and I don't know exactly why. What muscles and what complement excercises do you think I should train to compensate for that? 🤔
Hej mani, great vid! Your performance is a big Motivation for me. General question...what do yo do in the breaks? 3 min is very long.i know the time is importatant to recover ...but...do you stretch in the breaks ? or do leg training? Grüße aus Bremen germany Jens
You can a leg exercice in 1.30 min and back at the pull training after 1.30 min again.
I actually managed a clean "semi one arm" for the first time but not from dead hang meaning I get a slight lift-off help from my right toe.
Can I continue training like this but reduce the amount of lift-off support from my right toes to one day manage the 1st part of the move with feet above ground? Cuz that is 1000% the crux for me. Using a bit of toe but making sure to "pull" all the way through the entire movement has made me go from moving nowhere to a full ROM "semi one arm" (meaning a bit of toe)
I guess what im trying to ask is; is it better doing these semi one arms as actual training for a full one arm, or should i focus on dead hang "shrugs" to nail down the crux for me which is the lift off without foot touching ground
nice!
02:23 hahahahaah the example on how to not do the pull ups is just too funny to be truth, but i have seen people doing them like this in real life !!! please don't do this to avoid injuries in your shoulders, wrists, and abdomen (specially for the lumbar muscle or lower back this is super bad)
I just can't pull my shoulder to the bar - my body turn to OAC when i go to 85% of the OAP
Mani you have to make a video of core and abs workout. How is your routine? How many times a week?
Honestly I think the last time I trained abs specifically was over a year ago. I think if you're a decent male climber who knows his diet your abs will show all year round without any specific training.
A man's dream
I see a lot of videos on how to progress to a single one-armer. What’s the best protocol for building multiple reps?
Algún día quiero lograr eso.
just work and train, tu puedes
im almost there dude, im training now with the rope in the contrary hand. hope u achieve it aswell
do you do any weightlifting routines or is it all body weight??
don't forget the eccentric!
ripped!
Hey Many! I am currently recovering from a finger/forearm-tendon injury. I have been a month already without climbing and I was wondering if I could try some of these excersices. Thanks!
Extreme caution is advised! If you're staying away from doing anything for that long time, anything can cause it to flare up again. I would get back into the game with some very soft climbing first, and see how things develop.
I'd recommend using lifting straps for the arm that is injured!
If you can do the harder exercises (assisted one armers) is it still necessary to do the easier ones? I've noticed that my elbows feel a bit funny after the assisted one armers, and I wonder if my tendons need to catch up to the faster developing muscles. If that's the case, will doing type-writers and archer pullups help? Great video as usual.
Well to keep it safe I'd always building it up from ground up. If you can do all the sets for the easier ones easily without any problems, you can still progress very fast to where you'll need to work harder. Probably a healthier way to see where you're at.
Thanks for the quick reply, will do.
Weighted negatives, aim for 10s. It develops insane strength
C Ollivier One armed or with both?
do i do them all in 1 day?
8 sets weighted pull
8 sets archer
8 sets assisted?
what is this pull up bar called?
I was wondering if it wasn't dangerous to hang completely on the shoulder beetween two reps? have you some advices about this exercise in order to prevent injuries or even sequels that could appear while getting older?
for me at least, i go as low as i can while the muscles are still all tense. not the full ROM 😅😅 otherwise my shoulder feels pretty unhappy, pretty fast
do you think its useful for climbing? its a nice skill to have but a lot of effort to get to. i guess when you have it its a lot easier just to maintain
Let's say it probably won't hurt climbing performance. But yeah it's quite some effort, so is it worth it? Questionable.
Does that mean that i should be able to do 2 arm pull up with additional weight equal my body weight when I want to train for a one arm pull up? So extra 72 kg??? No way....
Or am I making a mistake?
A two arm pull up with added weight is very different and can be harder the more you add. Can not explain that well but think the basic idea is with a two arm pull the force is even on your body and your whole body is working to lift. With a one arm you are still using your body to pull and maybe a small amount more due the the uneven force. It is still very hard to pull with one arm but with your body full strength it is easier then two hand pulling you body plus your body weight.
Sgoooood!
Hey, in welche kletterhalle gehst du?
How to get to the 10 pull-ups?
Martin Andreas Vik start with 1 pull ups.. then 2 3 4 5 6 7 8 9... ta daaaa 10
You need bands to assit you to 8 pull ups, once you can do 8 assited pull ups lose the band or get a less resitant one.
If you dont blouder i suggest checking it out, for everyone bloudering is a fun workout.
Don't forget that it is not so usefull to have a lot of power if you don't have the finger stenght to use it =)
How tall are you
Why 3 reps in assisted reps ?
I mean why a low rep range ?
never skip leg day
Ma stai zitto
How many times a week would you recommend for this?
Adrian Militaru if you are able to train these more than twice a week, you aren’t working hard enough during your sessions!
@@MpPalumbo yeah, that makes sense
Its also really easy to get elbow tendinitis! Be careful and good luck on your training!
@@MpPalumbo Thank you very much!
Uhmm i do my best training everyday.. but i dont think ill ever be able to do this.
Ricardo8388 you just gotta believe! Seriously, a friend of mine trained hard for about a year before he got his first one-arm
Im doing pullups with 4 kg extra.. and trying to build this slowly to 20 kg and then maybe i can start thinking about it.. but still im 90 kg .. 1 armed pullups.. i need to have serious guns lol
first u need to be lean for your weight/height ratio.. i never see oap from chubby person. lol
then just do weighted pullups until u reach 75% of your bw..
the start oap process..
kuswanto gu just 6 ft 4 😂
what about elbow injury?
in my experience enough to train onehand hang without pullups.
I prefer two-hand pullups with additional weight
I do one arm but I'd be more worried about bicep damage because I over did it one day and that's what I felt but that's overdoing any exercise I guess
Wow Christ, 6-8 sets with 4-5 min rests. That's like a 30 to 40 minutes of work on one exercise.......
You will find that very often one exercise is enough for a whole workout :)
Lol I just tried it a month after I started climbing and got it
What do you eat?
need to be strong, no doubt. but the real key is to be very light with small legs. I know it from many years of training having 80kg BW and big legs. If you are 120+kg BW a complete muscle beast on steroids, you will still not do an OAP. I can bet money that Larry Wheels can't do an OAP!
First
Very unusual for Mani to omit any discussion whether one-armers are relevant to climbing or not. Most climbers feel they are not and it's really just a circus trick.
Hey no hater here but, you got to work on your form.
I think I've commented similarly on this channel before, but although most of your content is pretty good... it's just annoying that you push in these little hetero-normative or macho comments now and again. It breaks with the otherwise humble, serious and pedagogical tone you take.
You might want to work on that to be able to reach a larger audience.
you swing too much bro
You look reaaaaalllyyyyyyy light. And short. But what can u actually do with 100 pounds hanging 🤔
I cant watch with ur accent...
Fuck off then and don’t comment
Kiddo
How tf did I made them as a young man ? 🥲