One arm pull up tutorial
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- čas přidán 14. 06. 2024
- Check out the One Arm pull-up workouts/program in my app:
www.bergmovement.com/movement...
In this guide to achieving the One Arm Pull-Up, I’ll be going over tips for injury prevention, different methods for training the OAPU, the stepwise progressions I recommend for the one arm pull-up, and exercises to help build relevant strength for the One Arm Pull-Up.
The one arm pull-up is perhaps one of the coolest and best ways of building upper back and biceps strength through bodyweight training. You could even call the one arm pull-up “the holy grail of bodyweight pulling strength” - But it is also “the king of elbow injury”.
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How to Learn one arm pull-up - Table of Contents:
00:00 The One Arm Pull-up
01:40 How to avoid injury for one arm pull-ups
01:55 One arm pull-up grip variations
03:18 How many repetitions fro the one arm pull-up?
03:30 Do not do the negative one arm pull-up
04:21 One arm pull-up progressions¨
06:16 One arm pull-up technique
06:50 the finger assisted one arm pull-up progressions
09:01 Accessory drills for the one arm pull-up
10:08 One arm pull-up program - Sport
When you say 5-10 repetitions, is that per arm?
Yes :) I would recommend working one arm at the time, then having a shorter rest between arms and a longer rest between sets. For example: left arm 5 reps, 30s rest, right arm 5 reps, 90 sec rest, repeat. Then I also recommend alternating which arm you start with every workout. Note that this is only an example, and rest time must be individually adjusted.
@@Sondre_Bergbrother,
I am able to do pull-ups with one full hand and only an Index finger in neutral Grip position for 2 - 3 reps in one set
How close in terms of strength ( percentage) do u think I am to achieving a OAP ???
Next workout I'm gonna try neutral Grip pull-ups , with full hand + Pinkie of the other arm !!
I've been training the one-arm pull up for one year now. It's a really long grind - the key to preventing injuries is patience, patience, patience..
And training the antagonist muscles ;)
You must b a sis e if worry about geting hurt if your scared go church
@robertandy9811 what a dumb comment 🙅
@@robertandy9811do you even lift lil bro?
i know many warn about over training but let's be real, we're gonna try it at least once when we can do 3-5 1 finger assisted pullups haha. goodluck all who are training this move
Yeah, Of course 😆 I would expect that of course, but consistently doing so and using it as the main part of your training will not be very smart 😅
@@Sondre_Berg totally agree haha this is probably like a feel good test kinda thing. Being injured legit worst feeling ever cuz u cant do anything
Solid Work My Brutha!! 💪🏼 Great Content!!! 💯
Glad you liked it bro 💪
This is 100% useful information! Thank you!
Great tutorial! Thank you very much Søndre.
You’re welcome 😊
Great tips! Thank you so much
Great informative and practical video.
Good tips! One arm chin-up is a big goal of mine so I’m going to work on some of these moves to help get there
Let me know how it goes 👍
that last bit where you bring the chin up the ring is so important. Wow I'm blown away.
That’s the part I have struggled with most
I needed motivation for 1 arm pullups and this video did it. Thanks. Btw u look amazing!
Hello sondre excellent video i will try with this form to get the one arm pull up, big hug from Argentina south america, gran abrazo desde Argentina amigo!
Great information! Thank you!!! 🙏🏼
Wow! thats a really good tutorial!
Thank you 😊
Tak Sondre. En fin video, jeg vil prøve det af. Jeg har længe været i gang og er gået fra at lave 5-1 finger pull-ups til at bruge resistance bands, men som dig kan jeg se at de er for ustadige og derfor er det umuligt at have styr på progressionen. Jeg læder mig til at prøve det af igen!
Thank you. I like your video. It is a very informational video.
Tyvm for sharing your knowledge, I have been training for the oap and injured my elbow 2weeks ago with one arm negative…
Now coming back slowly still feeling a bit pain, I’m using the pull-ups machine in the gym to reduce my weight (I’m 85kg) and training for endurance and higher repetitions
One thing that baffles me about most one arm pullup training I see is the lack of arm isolation. I've been doing rings narrow grip chinups with my hands almost together, using the same rotation pattern as the OAP on rings. And that has allowed me to keep progress consistent and also grow much larger biceps by accident. Strengthen the weak links.
You mean direct biceps work isolations?
@@strahinja95 yes
Nice video. I will now also move to training my one arm pull up with rings.
Thank you very much 👍💪
Great tutorial! one arm pullup is indeed the hardest.
Great video! Thanks a lot. What is your thought about doing weighted pull ups for also getting the one arm chin up?
You are very great 👏
please do a video on how you fixed your tennis elbow
I have achieved oap but after lot of days of shoulder pain but still i am happy as i can do 2 perfect reps from both arms respectively
Do alot of cuban rotations. If it is lat scap rotator cuff pain
Is weighted pull-ups a good alternative to achieving the one arm pull up?
Really nice tutorial Sondre! :>
It can be a good way of building strength that is relevant, but I wouldn’t count on it I only as you do need some very specific work of the technique and the stabilisation required from shoulder and forearms.
And thanks 😊
Thanks for this tutorial. I am close to one arm pull up.
Recently
I've thought to maybe start training the negative pullups to set myself ready for it, and I've noticed that it puts a tremendous amount of stress on the elbows. I'll try to go the safer way, thanks for the video
Negatives are always more injury prone because you're relying on tendons more instead of muscles
Gymnastic rings are life
One arm pull up is my Goal and I wont stop until I achieve it and I think I am not that far,So this video is a must watch for me
Edit:I am super happy. After hearing this I currently can do some 1 finger asissted pull ups so I am not too far from one arm pull ups GREAT!! I was not sure that this progression was effective
Let me know how it works out for you 😊
You there yet?
@@greekterr0ru-i13 still not getting one arm pull Up but didnt try using the finger progression I am currently increasing my 1 rep Max on weighted pull ups and maybe When I get stronger I can finally get one arm pull up
@@Lucas_SM_Gymnasthenics the fact you responded so quick after 1 year was unexpected haha. Well I get you, I'm kinda in the same process but only having started recently. Wish you the best out there, keep grinding and I hope you ll get it one day
@@Lucas_SM_Gymnasthenics how is it going now man? Did you get it?
Hey, thanks for the video, really informative, I would like to ask, is there a point when using a full on OAP as an exercise in a ruitine is considered safe?
Like maybe when you first achieve a one arm pull up, after warming up and stretching a bit, you can do 1-2 sets of full on OAP, then again do the easier variation
Or should the one arm pull up be treated just as a 1rep max to measure progress from time to time?
Like the same as benching your max every once in a while to track your strength
Super sir
Very useful bro
I am hoping to unlock one arm pull up in one year 😅
How is it going
Awesome video as usual! Could you please shot a video about muscle up? I stuck for 3 reps..and don't know how to increase.
It’s coming soon, but it will mostly
Be about learning the muscle up
@@Sondre_Berg this is nice too! I'll be waiting) And i wil be glad to see some tips for intermediate level
This actually does work your progression method i am past deadhang concentric now. Combined with DUP progression heavy medium light works very well. While also being extremely easy to train in terms of difficuelty Check my shorts video if your are wondering
I think that's better way to do negatives on lower bars where when you hang you touched to the ground.
I will add archer one finger pull hps and scapula one arm pull and rotation.
6:30 Did i understand correctly what you said here Sondre?
Besides pulling above the working arm,should we also pull to the right side of the ring when doing right side reps,
and to the left side of the ring when doing left side reps?
Or our chin should be over he middle of the ring?
Thanks!
Pully system with a strap of your other ring (if you hang the ring on a bar)
I currently suffer from golfers elbow. What method did you use to remedy your injuries?
I am exactly at the point where I can do negative one arm pull ups and I heard it now from geek climber and you that the negatives are not that good. Gonna stick to the assisted ones :)
Can you do the first initial concentric part from deadhang close to the middle?
I join your program anyway nc content.
I'm 60kg and my one rep max chin up is 38kg added. I can do 30kg (50% of my bodyweight) for 5 reps. My inbetween goal is to get to 40kg chin up for 3 reps then train specifically for my ultimate goal, the one arm chin up.
At this moment I can pull 1/4th of the way with one arm though I never trained for it. It should be 1/3rd of the way when I'm at 40kgx3. I think then I will progress smoother because of my base of strength with less chances of injury.
How is going?
That's one of the best way to progress in this injury prone move - do weighted pull ups
Hey there. How did you come out of the Golf arm and what did you do in order to heal it? You just took a break or physiotherapy?
How many sets would you recommend working at 5 - 10 reps per set as suggested?
Good tutorial, i think it only lacks weighted pull ups mention
Great video, do you have a prescription as the to optimal rep range for progression? For example, would you prefer 5 reps with 1 finger or 10 with 2?
You should strive to achieve 10 with pinky assisted and then try OAP
I have developed golfers elbow on my right arm from training this one arm pull up. How have you recovered from this injury?
how did you overcome your tennis and golf elbow?
Is there a requirement of regular pull-up count in order start the OAP journey?
I really appreciate your content!
I’d recommend something like 15 for a solid foundation, but if you got 10 down you should be strong enough to try the easiest progressions for the OAP 😊
@@Sondre_Berg okay thank you 🤙
I can do 7 ring pull ups with only middle finger as assistance but I can't even lift myself a bit with one arm lol. I think you need to specify that the supporting arm needs to be always straight and never bent for the exercise to make sense. This way, I can probably do only one or two ring pull ups with assisting full hand straight arm.
Try and do the assisted with pinky
Do you think weighted neutral-grip pullups will help?
Hey Sondre, you didn't mention the use of Graviton in the video. What's your thought on that machine? The gym I go to has one of those and I'm currently more inclined to using it versus the finger assisted strategy (because I feel like it simulates the movement better..)
I personally feel the this machine does not simulate the motion properly because your legs are stabilised and your center of gravity will be much more in front of the bar and to the side of your hands. It would be impossible to get the ROM similar to that of a OAP on such machines.
This does not mean they are useless of course and can still be great strength training :)
Also, I generally try not recommending pieces of equipment that are either very expensive, or a rarity to find in gyms.
@@Sondre_Berg Awesome! Thanks man
Hello, since you already developed epicondilitis more than once in your life, could you make a video/recommend a video that adresses epicondilitis, how to avoid it in general and how to treat it in case you suffer from it. Thank you.
I will definitely be making more detailed videos about this😊 I already have a video where I explain my general approach to injuries and one about wrist injuries. Perhaps you can find some use of these in the meantime?
@@Sondre_Berg Tack!! Thank you for the info Sondre, I will definitely use these videos in the meantime. Have a nice day!
I'm so close to a full one arm chin but the thing is I can't lock out at the top like it feels like I'm at the top of a last rep of a heavy Weighted pull up any tips to overcoming the barrier.
hmm negatives helped me a lot for the oa chin up i can do it with my right consistently now. i think if you are warmed up and !if you are close to getting it! it provides a lot of specificity which can help you.
What IS tour warme UP ?
@@Ash-vm3ut pull ups
Aloha Sondre. Great video. Keep in mind I am much older then you are and started much later, only several years ago. I can get to a set of 5 by 5 with one finger, although the last set I might need to go back to two fingers. Getting there. I do have some elbow stuff happening - screwed myself trying a muscle up when I was not ready back in the day. How did you fix your elbow pain? Mahalo Brother. Subsribed.
If its tendinitis youre talking about, I would suggest to start with forearm stretching where you extend your arm out (locked elbow) in front of you and pull your hand back, then switch your position and pull down forward. Also, massage your bicep at the heads/ insertion points, with a massage ball, small roller or your opposite hand. This will all take time and a lot of repetition.
Hope this helps!
@@5uhai6 Thanks brother. I will definitely give this a shot. It is much better, but man does this take a long time to clear.
i’m a rock climber and can do pull-ups with only one finger on each hand anyway. what should i do?
Cuanto rir es aconsejable de bufer?
Holder det med 2x i uka 10 totale sett ?
So I just cut off 4 fingers and now I can't find them, what to do?
How much do you weigh? I'm 71kg and am wondering if I'm too heavy to be able to do one. Most people i know who can oap weigh in the 60s
Sub brother... keep it up 🤜🤛
I will try this method. I can already do 20 pull ups but when i traid one arm pull ups my shoulders hurt
how many times a week do you recommend training OAP? pls
2 times should be good 👍 but sometimes 3 can also works, but it all depends I your individual recovery rate which again depends on your lifestyle, diet, stress level, sleep, genetics etc. In the end it is something you’ll have to find out through research on your own body 😊 a short term indicator that you don’t have enough recovery time is that your performance decrease between sessions. A long term indicator that your recovery time in insufficient is lack of long term progress. But remember that long term lack of progress could also be due to lack of training volume 😅
Also, to complicate this even further, the recovery time also depends on workout specific volume (number of sets and reps within a workout). The relative degree of tendon stress is also a factor that should be considered as it takes longer to develop strong tendons. If this is the limiting factor it may be a better idea to limit specific OAP training to maybe once a week and do 1-2 sessions of pulling exercises with less tendon stress.
Hello, I know this is not the most video-related question, but what do you think the best distance between the gymnastic rings is?
A bit wider than shoulder width I guess so you don’t get the straps on your arms
@@Sondre_Berg Thanks!
6:09 😳
I tried to do this for many years but to no avail.
hey
i have 12-14 pull ups/chin ups
back lever
and 3-5 ring muscle ups
do you reccomend working towards oap or front lever first?
Why not both? They are very dissimilar. The OAP is much more biceps intense. The FL doesn’t work biceps at all
@@Sondre_Berg i like to focus on one pulling and one pushing skill at the time to accomplish it faster!
but i also need bigger biceps so lets go for OAP first haha!!
Does front lever supplement OAP work in terms of scap/lat/shoulder/bicep initial strength?
Front lever is straight arm strength, and lats of course. If you are super duper good at front levers the oap/oac will become easier, but i wouldn't consider it a way to 'train' the oap/oac. In a front lever you hang horizontal, in a pull you mostly pull vertical, so you use different muscles 🙂
@@remon.d8341 why split moves into bent arm and straight arm? To better monitor the work&recovery of tendons?
@@strahinja95 he mentioned if front lever helps the oap/oac, so what my awnser was about was mostly the fact that you use some muscles, in the frontlever case it is mostly lat and straight arm strength. In a one arm chin up there is a lot of focus on the bicep and forearm for example, where in a front lever the focus is just a tiny bit in those area's. I wouldn't say you should split them? In this case i'd suggest to mainly focus on 1 pull skill, and just test out the one you don't work on to see if you don't drop strength wise 🙌 that way you can improve your progress much faster than focussing on multiple skills at once. And since both are pull related exercises i defenitly do not recommend to train them right after eachother. Hope you understand what i mean 😂 cheers
I mostly agree with Remon here :) I would always advice to use at least one bent arm and one straight arm pull (same for push) exercises to reap the most benefits of both kinds of exercises. But also wouldn’t count in the FL to have very much carryover to the OAP as in the OAP, the biceps and forearm tendons are usually the biggest limiting factors. So in that sense, perhaps the planche has even bigger carryover to the OAP than the FL do😆
@@Sondre_Berg What supinated planche? Because of the big bicep requirement. But planche however dosent hit the lats which is the primary muscle
I struggle alot with the oap. I can do 6 reps with only assistant of my pinkie but im not close at all to the unassisted oap. I can rep the part up to 90 deegres (unassisted) but the upper part over 90 degrees is impossible. I have tried doing bicepcurls and assisted holds over 90 degrees but idont progress :/
6 reps pinky assisted OAP and no unassisted? You must have a very strong pinky finger then 😅 feel free to upload a video to my forum at me website as well as you routine for the OAP and I can see if I’ll be able to figure out what the issue can be
@@Sondre_Berg im away right now but i uppload a video in a few days, ty so much! :D
Ever considered doing them weighted? As he said your pinky might pull more then you think, so if you add extra weight you should lower the reps and the intensity is more like a full bodyweight chin up? If your pinky pulls 10 kg, then if you add 8 kg the stress would be more realistic towards a one arm chin up 🙂 just don't add an insane amount of weight
@@remon.d8341 that’s a very good idea. I suppose for athletes who got very strong fingers (especially climbers) this could be very useful 👍
@@remon.d8341 that could actually work, i have done alot of weighted pullups but not weighted assisted oap, ty!
heya mister! whats your height and weight?
179cm, 83kg
calisthenics is hella weird
can do negative one arm pullups yet i dont have the strenght to do a tucked front lever raise
Bcs core maybe ,learn the dragon flag
Let's go 🌹❤️🌹❤️🤟🤟🤟
Bhai niche dawun hoke uper nhi apate
I find that the gap is enormous between doing two finger and one finger assisted.
How many reps can you do of 2 finger assisted? And are you performing them so chin goes over the main working arm and elbow of main working arm is tucked to body in top position?
@@Sondre_Berg i can do 9 clean reps with 2 fingers with elbow tucked in and chin over lower ring, 10th rep with struggle. But 1 finger i can do one bad rep
Which fingers are your using?
@@Sondre_Berg index and middle.... And index for one finger attempt
Okay, have your tried using only middle finger for the 1 finger progression? Difficult to say anything specific without seeing your reps for myself. If you’d like, I’d be happy to take a look if you create a user and post it to my forum. Might be of help to other as well😊
Some climbers do it with one Ffnger !! 🙂
Had a freak clasmate who could do five one arm pullups at age 17 no training whatsoever
1:10-1:20 I think you injured yourself in a different place 😂
or is the video flipped 🤔
In my opinion this is not a 100% correct. If you are a really strong climber your strength in pulling with one finger can be nearly the same than pulling with 2 or 3 fingers... the video is great 👍 👌
but that's chin up....