ONE ARM PULL UP TUTORIAL BY MATHEW ZLAT
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- Опубліковано 17 лип 2018
- OAP tutorial
My insta: / mathewzlat
My VK: mathewzlat_2_0
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I used this routine for two weeks and now i can do oap with both atms. Awesome. thank you zlat. Best part was for me that arm have to close to body and "you will never ever learn a one arm pull up if you don't try it." This two thing was very helpful for me.
two weeks!? what was your starting strength and what did you do (routine and amount of days a week)??
@@coqe5065 basic was 20 - 22 sometime 25 pull ups 35 dips 60 push ups like he said in the begining of the video.
@@coqe5065 but most important thing is when yous start trainig on oap and you will achiev it do not stop always train on oap. Beacuse if you stop you will easely lost strength of oap.
damn nice, thanks
Did u train weighted pulls also
this man clearly knows what he’s talking about
well he could do oaps when he was 14
@@nikitaedell i wrote this 2 years ago and still didn’t learn: i’m ashamed of myself
@@iSwearToCod no need. you should be only ashamed if you dont start Agathe n now.
@@nikitaedell thank you for your inspiration. you get to it too. then we’ll meet back here in a couple years
@@iSwearToCod continue
The band assisted tip is the best! After seeing so many tutorials and videos, finally got my OAP just by following the assisted band tip, it simulates the actual moving pattern.
Excellent tutorial. No BS, just straight honesty. I love how you mention the struggles with this and use logic to explain how to achieve it. Thank you. You walk the walk and talk the talk.
Great tutorial! Appreciate that you included an example of how to warm up for the OAP properly.
This dude just made one of the best and most relatable OAPU tutorials out there
At last someone who explains the entire process including the psychological stuff too,thanks man
Great video! No fancy excercises. Just on point! I give it a shot! Thanks Mat!
My good friend commented on my Instagram latest post which is I started training for 1 Arm Pull-Ups and can do already 4 reps assisted with black bands. what I love with your tutorial man its straight to the point and pretty easy to understand. Thanks Matthew, will tag you on my IG once I got my 8 reps each arm of one arm pull-ups, good work man!
Perfect tutorial...structured...just perfect..salute from Czech republic warrior!
Very good tutorial👍🏼! The best one arm pull up tutorial on youtube💪🏼
This is a phenomenal tutorial - thank you! After taking about three years off OAC training due to injuries, I'm coming around to the idea of the OAP as being a little bit more advantaged as an exercise. There are almost no practical tutorials on this, so it seems a little more mysterious. When I've built the basics back up again, I'll start to give this a go - in the past, I've achieved the OAC and then immediately had elbow pain, so am interested to see if the OAP is any different. Subscribed!
I am so happy that I found this video. A few days ago, I made my first one arm pull up (Not completely dead hang tho). Thanks for the tutorial and tips. :)))))
You the most legit youtuber I have met so far, You earned a subscriber.
Underrated youtuber. Gold content for real! Keep it up bro. You won a new subscriber.
That's a hell of a video bro Ur gonna be a legend in the future
You are a machine. Crazy weights as usual. Pushing the boundaries.
Glad I found this. I've been moving between too many variations and making only slow progress. I'm going to chuck everything out and stop wasting all the energy. Just going to double down on getting 50-60% of my bodyweight on the pullup and then start specializing. Thanks.
Great tutorial - the specificity of the training, i.e. having the assistance bands positioned to mimic the OAP movement as closely as possible, is a very important point. Dividing the movement into a bent arm portion and a dead hang portion is also very useful. Well done!
This is the very best video about progressing in OAP, thanks, you got a new subscriber ;)
Very logical and sensible approach.
Most videos really try to make you progress with bodyweight variations only and it really extends the time period a lot.
You are trying to build strength AND skill components simultaneously that is way more difficult.
This video has the right approach. Build the strength first using weighted chin up, and then go for skill component...lesser chance of injury.
Best OAP tutorial out there, no joke
10/10. Might I add that greasing the groove pull ups with an alternating grip got me one on the first try. Also lower bf percentage works wonders. Good luck!
You make a great point about most of the tutorials being useless, I actually got my first two reps because of this tutorial after a week of rewatching this over and over again
Lol, didn't know you do calisthenics too:)))
So true, most of OAP on youtube basically just show you a bunch of exercises like fingers assisted, archer chin, one hand pull up, commando pull up, so on. In fact, they all the same movement pattern that you can just pick one and try to progress (these list are not so effective anyways ). Plus they never show reps scheme.
Jed they are in fact not quite the same movement pattern, so here I chose 2 that were the closest
Mathew Zlat Both exercises you recommend are brilliant bro, I believe we need both as a combination to train toward OAP. What I mean is those exercise I address above. Yes they are not the same but still fall in the same category which is assisted pull up. Seems like most tutorial on youtube tend to show it all, which I think it's redundant. Rather focus on one exercise in assisted pull up catergory and try to progress than trying all of those.
Totally agree they never show the rep scheme.
Finger assisted is crap 🤣
@@mathewzlat2334 I wasted so much time because I didnt master the basics enough. and archer stuff is crap
probably best OAP tutorial i've seen so far :)
Man. Your tutorial is THE BEST. Thanks a lot from THAILAND.
Wow, thank you so much. I knew most of the moves are pretty unecessary, apart from negatives and assisted, but trying to pull up while doing the negative is a very good tip
Top tutorial, thanks Mathew, very logical way of improving to reach one arm pull up.
THANK YOU SO MUCH! I have been doing everything you have said in this tutorial since July 18th and i went from not being able to do negatives to do actually hold them for time! OAP coming soon!!! Thank you so much! This vid has motivated me and inspired me so much!
How did your achieve a 8-10 sec negative let me guess by doing band/strap assisted pull arm towards midline assisted OAP's
How's ur progress now bro
did it happen?
No shot youre here
Ususaly I do not comment. But this video is great. This is the fact indeed. I was spending many time on finding a tutorial that shows indept the stuff, however what I found was videos with full of exercises. No insight no direction. Thanks!
Really good video man and I've seen you on multiple Calisthenics montages on UA-cam. Keep up the good work 💪
Respect you seriously. Thx so much bro.
Now this is a real tutirial, thank you!
This is the most best OAP video i have EVER seen on youtube.
I always have been looking for one-arm pull ups tutorials but they all talk useless exercises which is not needed and too much.
i really like your style. no useless talking and just showing to me how to do it properly.
you are the best OAP youtuber
from south korea :)
Ps: if i don't have a resistance band, can i use towel instead?
Highly mtivational Mathew!
Thanks!
Best channel for training!!!
best oap guide on youtube, thx bro
This is the best 1AP tutorial on youtube
Thx for this one, finally a good tutorial and not some garbage archer pull ups
Best tutorial I've seen ❤️❤️❤️
Still the best one arm tutorial on youtube.
Awesome stuff Matt
Thank you so much i finally got progress!
best tutorial on youtube, ty
2 minutes in, im subscribing. Awesome tutorial!
are u already able to perform an OAP?
Another thing I seen that even this video missed or I don't know who else covers but what helped me most is just pulling up to chin up position and try to hold with 1 arm at the top without dropping for long as I could then come down slow as u can.
ryan askaboutme this is a variation of negative. I didnt include it here because for me to hold the top position is harder than to do an actual oap. Maybe for some ppl it is different though. Overall, it is a valid approach
Like you said man easily the best tutorial
This lesson the best!
God took me to this video!
Thanks, great tutorial bro
Wow.....very interesting..thank you for this video..❤💪❤
Now I found a real OAP tutorial..... I started your routine a few days ago. I will see what happens to the progression. ps. I subscribed your channel :)
For sure implementing some of these tips. Thanks
best video ive seen on this by far
luv u bro...lots of knowledge
I love how you only narrowed it down to 2 exercises, I agree though, alot does the stupid band assited pullups with the bands far away from the center and archer pullups
U r an inspiration bro
Your oap video is very nice and it will help us
Best tutorial out there
So true man now I can get it bcoz of yr video thanks for yr video
Excellent video man.
i love U!!!!!!!!!!!!!!!! it's really insightful
You are really right. Great video.
LIKE!!!!!!!!
Great man! Thank you for that video bro! Still working on the OAC. Do you have any kind of tips when I struggle with having a weak arm?
Best tutorial by far
You deserve much more subscribes.
Finally a good tutorial!
I'm conquering the 1 arm pull up in 2022💯. I'm starting off at a bw of 84kg and can currently pull 40kg weighted pull up (neutral grip) for 3 reps. I'm certain I'll get it within the year and then I'll be really happy :). Great guide btw, basic straight forward and makes the most sense
Did u get it?
@@whoknows8223 I did end up getting it yes. I cut down to about 76-77kg during the summer and achieved it. Only with my strong arm though (left). Right arm was just short of chin over bar.
weighted pull up max?
Awesome work!
What does your current weekly training routine look like?
I.e how many times per week do you train? Etc
That was awesome bro! Thanks I can't wait for the day I hit my first Oap
Me too bro ❤, personally I train the one arm chin-up because I had reached +30kgs for 6 reps in 62kg BW
Hey, just wanted to say I’ve been trying really hard to get the OAC been doing all the BS from other UA-camrs never worked. After doing this, 5 days later I got it. Super good tutorial and approach!
What u did?
You are a beast! Thanks for adding this
Good stuff man!!!
Nice tutorial
how long should I rest between each set and how can I incorporate them into my back training?
should I do them first before my normal training?
Great job man keep going like this it’s amazing what you do!! Respect !!💪
Great information, excited to try! I subbed
Did u get it
Best tutorial brother!!
Seriously best tuturial i have seen on youtube...... Keep up the work.....more content🙏🙏❤
Thank you very much! I can do the oap if I start with bent arm, however if I try from dead hang I'm not even close. And I watch a tons of tutorials, but I can do their last step before the one arm pull up, but I can't do the actual one arm pull up. Lately I'm doing negatives with added weight. Thank you once again! Great video!
Szaki
You could help remedy this by performing Scapular Pull Ups, Swan Pulls (not Pull Ups) or One Arm Scapular Pull Ups depending on your level. Just doing assisted OAP at the right intensity can be sufficient tho.
Thank you for the tips ;).
Thank you bro, I can save the time for your video:)
Топовая обучалка!
Great Video 🙌
thanks man, great tut
Awesome tutorial, thanks so much man, this will help me a lot! I have 2 questions, I would appreciate it a lot if you could answer them :)
1) Did you have a (significant) strength imbalance between your right and left arm when learning the one arm pull up? I'm suffering a little from such an imbalance and I was wondering if you had any tips to solve this.
2) Could you explain why the archer pull ups/typewriter pull ups (shown at 2:49) are wrong? Many people always recommend them, but I don't really like doing them too much. :P
Thanks a lot! I can't wait to get my first one arm pull up!
1. My arms were pretty even when I started, maybe a rep difference, it wasnt a problem. Just train your weaker side until it gets as strong ar your strong one.
2. The motion of the typewriter pull up is very different from the actual oap, thus it is not specific enough to help out.
Nice video my brother!
Damnnn - real tutorial :))
bro u deserve so much more views
Good content, subscribed!
Damn, what a good tutorial
Awesome tutorial, will try doing it, currently i can do 21 pull ups but not even half of OAP, thank you.
hey hows your progress on the one arm pull up gone?
He didn't reply, so I'll tell you how im doing lol. I'm currently doing weighted pullups with half my bw attached for 3 reps, I need to get 5 as per the beast in the video, then im going to start assisted band pullups, then negatives. How is your training going let's get it done!
@@JK-ru3kt so, how is it going???
@@pedrohawk3293 going great for everything except there one armed pullup, lol. I can do a rep with 10-15 kgs assistance on a pulley. Weighted pullups going good, 3x8 with 20 kg added pronated grip, I previously did 40 kg x3 neutral grip. My rep max is 20 with bw. Im trying to add strength now and then come back to the progressions, hopefully on the second approach il be closer.
J K it took me a few days of assisted training to be able to do oap easily, was able to do 7 reps of half bodyweight added on.
2:00 man you cracked me up with that "f you" to the bands xDDD
realest people on UA-cam
BEST TUTORIAL
Useful *AF*
Best tutorial
Cool!Hello from Ukraine)
next level guide.
very nice good job bro
I personally aim to reach 100% bw in weighted pullups before I attempt the one arm pullup, I'm currently at 54% and by the end of the year I might reach my goal
W vid bro
My way to OAP was the same, soo tutorial is great! I'm 188cm 88kg ;)