How to ONE ARM pull up

Рет қаралды 120,198

5 жыл бұрын

We go through all the exercises you need to build up to doing a One arm Pull-up
Here are some rough workout guidelines. Feel free to increase reps/sets as you get stronger. Rest times can also vary, just make sure you’ve recovered enough before pulling on.
Negatives:
2 sets of 3 reps with a three minute rest between sets.
1 rep = 1 negative per arm, with 1 minute rest between.
Lock-offs:
2 sets of 3 reps with a three minute rest between sets.
1 rep = 1 8 second lock-off per arm, with 1 minute rest between.
Assisted One Arm Pull-Ups:
2 sets of 3 reps with a three minute rest between sets.
1 rep = 1 pull up per arm, with 1 minute rest between.
Want to see us do more cool stuff like this? Support the channel:
/ boulderingbobat
----------------------------------------------------------------------------------------------------------
Find us on Insta:
Group page: @boulderingbobat
Omar: @omarbobat
Jake: @jakesleepsnclimbs
Joe: @joepartridge91
Tom: @pajama_tom
JP: @jeanpierrelupdag
B: @beidriksaan
Xian: @xiangoh_
Chris: @cluk_animations
----------------------------------------------------------------------------------------------------------
Want to hang out, talk climbing and play some games join our discord!
/ discord
----------------------------------------------------------------------------------------------------------
Spotify:
open.spotify.com/user/1165785...
#BOULDERING #climbing #sports

Пікірлер: 157

@NotQuiteFirst 5 жыл бұрын

That's so easy, I can do two one armed pull ups at the same time 😎

@portentouslad5051 5 жыл бұрын

Well that just means you're ready for the next step. No arm pull ups.

@NGC-rr6vo 4 жыл бұрын

man thats gold

@baosonnguyen8159 4 жыл бұрын

Then do a -1 arm pullups

@pluggothesluggo5509 3 жыл бұрын

@@portentouslad5051 so anyways, i started jumping

@telanos2492 5 жыл бұрын

What we *really* need to see is a montage of Tom training to do a one arm pull up, with Joe as the Personal Trainer hurling motivational abuse, and Rocky playing in the background. It'll be great! You should totally do it.

@Drewzler 4 жыл бұрын

Please. We beg of you.

@theclearytheory7169 5 жыл бұрын

This was great. Thanks Tom and Joe. A 'How to do a Front Lever' video would also be great :)

@Cosmicgardening 5 жыл бұрын

For what it's worth, I think Mangus Mitdboe made a video on this.

@sydneymcbee4036 5 жыл бұрын

joe is such a happy dude. keep smiling joe you’re awesome!!

@brittanywilliams6588 5 жыл бұрын

Sydney McBee except for when he can’t finish a problem 😂

@nicholasvartanian2760 5 жыл бұрын

Using a pully is great because you cant cheat with it. If you pull harder you dont get any extra force out of it, unlike a resistence band.

@skullker1998 5 жыл бұрын

It would be cool if you guys made an upper body warmup vid. I've been getting elbow and tricep tendonitis from ring work and climbing recently and it would be really informative to see how you guys warm up to prevent injuries

@zaramaten3490 5 жыл бұрын

Alfresco_ yeah I’m in the same boat, would be cool

@skullker1998 5 жыл бұрын

@goatstop i doubt it's cos of posture, i exercise fairly regularly and have never had any posture issues. I've only gotten tendonitis recently as i started ramping up my ring work doing one arm chins and ring muscle ups. Weighted chin ups are also quite taxing on my elbows. With such high intensity, it's easy to get tendonitis and i see many experienced people get tendonitis from one arm chins as well. I think it's more of a lack of effective warm up in the area and improper dismount causing forearm strain Edit: that part about increasing volume and forearm jerking seems to be up my alley haha

@killer2818 5 жыл бұрын

I'm sure you are doing them, but I've found that doing push-ups is very important to mix into your training for climbing. Like goatstop said, if you are always pulling and never pushing, your body is going to develop unevenly and cause strain on your ligaments and tendons.

@Benkkuful 5 жыл бұрын

The most important thing is raising your core temperature. I like to do Burpees till I start sweating a little. Then I do the basic rotatory cuff exercises and shoulder dislocations that everyone does, some regular pull-ups and push-ups and then start doing some very easy climbs to get blood pumping and then lastly (for advanced climbers only) I move to the campus board and do some campusing.

@driklol 5 жыл бұрын

Google Thera-Band Flexbar, purchase one. Internet High five me in a month of using it daily. Pick the color that is closest to your strength level, I use Teal. Every climber should own one of these. Also get a 5-10LB resistance band (sorry i dont know kg conversion) and look up good exercises with those , one that a lot of people do is "simulating drawing a sword" so stand on it with your left foot draw with right 5-10 reps 3 sets. Great for rotator cuff and elbow warmups.

@patrickdaley-dee5647 5 жыл бұрын

Resistance bands give more help when they are more stretched and so make the lowest part of the rep easier i.e. force is proportional to the extension whereas the pulley system will give a constant amount of force regardless of whether you're at the top or bottom of the rep.

@WyandWombat 5 жыл бұрын

The biggest advantage of the pulley is that it provides a set maximum amount of support. If you pull harder, you just move the weight. That helps making the reps, sets and even workouts consistent. You can't half-ass your reps by just pulling a little harder than usual on the resistance band because you don't feel like pulling hard that day (or your elbow or shoulder hurts and you want to trick yourself into not feeling any pain).

@patrickdaley-dee5647 5 жыл бұрын

@@WyandWombat suppose it also depends how you use the band like if you hold it with the other hand or wrap it around the feet. Both have their uses imo

@selinapowell6223 5 жыл бұрын

can barely do a regular pull up, don’t even want to do one arm pull ups,, yet i’m still watching this

@selinapowell6223 5 жыл бұрын

goatstop right!!

@michalifabian9646 5 жыл бұрын

You can use the same technique to train for a regular pull up

@dawcio1pl 4 жыл бұрын

I remind u need to start train pull ups

@malmsey1541 4 жыл бұрын

You would be the first female though so.

@hardikprajapati8389 3 жыл бұрын

Use the same technique and methods for Learning Regular pullups ..all the best👍👍

@emildohse735 5 жыл бұрын

For beginners you maybe should add... Rest until you feel recoverd means 3 at least 3 minutes.. better even a bit more. Since you don't really get a pump doing these exercises, it often feels like you are ready after 1 min or so... but do the resting so you can put in maximal effort each time

@hioh8716 5 жыл бұрын

That mini-weight in the intro killed me, just awesomely hilarious! :D

@curtisdoucet164 5 жыл бұрын

Perfect upload time lads, just about to hit the pull up bar! So happy I found your guys' channel when I first got into climbing.

@TheRoukans 5 жыл бұрын

First time i leave a coment but it's totaly worth it: I love your "what up intro" ahah, keep the good work guys, love your videos !!

@yjpark5644 5 жыл бұрын

Love the videos bro

@advancedt3 5 жыл бұрын

Thnx for the vid boys, a new goal has been set :)

@xxconorcregan 5 жыл бұрын

Great tutortial but also great production. Really liked how the video was paced and the camera shots, also the little popups like 'warm up'. You guys are just tremndous humans.

@Milkym0o 5 жыл бұрын

Best BB opener ever!

@SmearcatMoon 5 жыл бұрын

Awesome video! Definitely worth introducing one arm / two arm scapular pull ups before attempting the rest of the exercises imo as best way to prevent injury.

@maxes3792 5 жыл бұрын

what helped me the most to achieve a one armer was actually locking as long as possible in 2 different positions: with the chin above the bar and at a 90° angle. maybe just 2 to 4 repetitions each side after the actual pulling exercises you have shown! nice video guys!!! : )

@ethananweiler9446 5 жыл бұрын

I had hurt my shoulder doing one arms too much once I found out I could do em. Take your time and mix up your routines, and don't exclusively train one arms! And hell yeah its a cool party trick, but more often than not its how people hurt themselves. Stay safe fam!

@calvinjonesyoutube 4 жыл бұрын

Agreed. I hope people make sure they have decent two arm strength and good shoulders before trying this. I think it's quite an easy one to create an injury.

@ahjjjahjsjsk104 4 жыл бұрын

It happened to me 😁

@nellievdb9326 5 жыл бұрын

best intro yet

@hannah-dg7gf 5 жыл бұрын

Tiramisù

@insiyaaht3627 5 жыл бұрын

Thanks for the video, I’m almost there!

@skriskos 5 жыл бұрын

Really useful & interesting

@ConorLNolan 5 жыл бұрын

This was great ! Something similar for a muscle up would be amazing.

@TheSharvan1 5 жыл бұрын

Props to the camera guy!!! Love him showing him some love:))

@cat7655 5 жыл бұрын

HAHA! The intro was amazing. I was dying :D

@TheGirlClimber 5 жыл бұрын

It's hard enough to do 2 arm pull ups and you guys are doing one! 🙏👍💪

@ofirsinn9635 5 жыл бұрын

Weirdly I have not trained the one pull-up above 90 degrees a lot so I have the start from straight arm to 90 degrees almost down. I do almost all the exercises you mentioned for 2 or 3 months now but never come across the “one arm frenchies”. This is really helpful

@REDandBLUEandORANGE 4 жыл бұрын

IT IS ESSENTIAL I NEED IT IN MY LIFE GOD DAMN IT

@Richtwf 5 жыл бұрын

At the end of a session, sometimes I will campus up an easy route and on the way down, lock off on each arm and alternate arms until I get to the bottom. Two to three sets with a few minutes rest in between. Maybe a couple of times a week. This led to my first ever one arm pull up a year ago.

@moppelfrosch5727 5 жыл бұрын

Great that you mention the problem with clean negatives. Everybody always says do negatives, but that is stupid if you are to weak

@chiara1939 5 жыл бұрын

Just a few people will understand the analogy of the t-shirt with the workout.

@mat650 5 жыл бұрын

The first non italian to get it deserves my respect! And Joe already earned a lot of it for the choice he made.

@limpetpete 5 жыл бұрын

@@mat650 Does it mean something like pull me up? Tira is similar to tirez, mi is me, but I don't know what su means.

@antoniogatti7312 5 жыл бұрын

Tiramisù means exactly “pull me up” and it is a type of Italian dessert made with coffee.

@ofrinokrian4645 5 жыл бұрын

tnks

@lorenzomarchi8055 3 жыл бұрын

The tiramisù shirt is poetry (it is an italian dessert but it also literally means "pull me up")

@IsaacSMILE 5 жыл бұрын

Currently learning this myself. Getting there slowly!

@IsaacSMILE 4 жыл бұрын

I am still trying to get the one arm pull up - Got injured. :(

@karwoski91 Жыл бұрын

@@IsaacSMILE How about now? Did you get it?

@johnweber2895 5 жыл бұрын

Awesome idea for a video guys. Any chance you could show us what a training session looks like for maybe two different climbers and discuss the pros and cons of types of training equipment?

@buoyanProjects 5 жыл бұрын

wish I watched this a month ago before hammering the shit out of my tendons ! Looking forward to trying again more cautiously when I recover (probably months)

@joneriknordal2336 5 жыл бұрын

I liked the video

@ukaszk6109 5 жыл бұрын

Warm up video pllsss! Before one arm pull-up training, and also before you're climbing session. Thanks!

5 жыл бұрын

Joe’s face in the thumbnail is fucking haunting.

@Kakaozwiespalt 5 жыл бұрын

Uneven pull ups on the peg board is also a nice exercise towards one arm pull ups

@georgestone8099 5 жыл бұрын

Ah, good shout. I'd not thought of that.

@TesterAnimal1 5 жыл бұрын

I’ve been doing offset pull-ups on rings. Top one is at full stretch when you start, lower one is at shoulder level. Pull/push up to the lock, then do negatives as in the vid.

@DomGABRI3L 4 жыл бұрын

Thank you for explaining that 15 pull ups to chest are required. I thought 15 pull ups to chin would suffice. Going up to the chest is a lot harder. Let me do this first and come back next month to watch the rest of the video.

@sarahwillowsaxon 5 жыл бұрын

Will you do a video about climbing shoes? Tom was doing bouldering 101 videos for a while (which I found super helpful) and it would be awesome to know what shoes everyone has and why they chose them!

@ariellaabolaffio6753 5 жыл бұрын

really wanna know if Joe's t-shirt choice was on purpose because Tiramisu in italian translates as "pull me up" which is so perfect

@BoulderingBobat 5 жыл бұрын

I knew it meant that but didn’t really clock until after😂

@ariellaabolaffio6753 5 жыл бұрын

@@BoulderingBobat hahaha brilliant!

@mrdevecs403 5 жыл бұрын

Do and exercise on the peg board where one peg i is a lot lower and the the other peg is a lot higher and do a one arm pull up but use the lower hand with the lower peg to help and push with support

@ilyakravchuk2030 2 жыл бұрын

I used a strap for gymnastic rings and did 3 sets of 3 reps of assisted pull ups. The intensity should be that hard so you can barely complete the last rep in the last set. Start with a strap inline with your shoulder and keep your assisting arm on the strap right below the bar. Once it gets too easy move your arm lower, once it gets even easier move the strap progressively further from your assisting arm. You should be aming at a straight arm holding the strap with only a pointing finger and a thumb, when you can complete all 3 sets in this way I reckon you'll be able to do at least 1 one armer

@kenkaneki2498 4 жыл бұрын

Italian:Tiramisù English:Pull up me

@benjigardner651 5 жыл бұрын

Wow I’m early for once!

@bonefishboards 4 жыл бұрын

I need to lose weight before I even think about this. Good tutorial.

@iliauk1 5 жыл бұрын

How many seconds hold at 90 degrees would you say translate to 1 one-arm and 2 one-arm reps?

@olioli4057 5 жыл бұрын

cool

@jumpropestairs6129 4 жыл бұрын

Thumbs up

@Noneymar1 5 жыл бұрын

How I did it: A random guy at my gym asked me if Im able to do a 1 arm, I had no idea and just did it. Train on the wall boys, best training :D

@zizobriencavanough721 5 жыл бұрын

That's lit

@DrTopLiftDPT 5 жыл бұрын

And do you weigh 60 kg too?

@Noneymar1 5 жыл бұрын

@@DrTopLiftDPT no... 75kg.

@makrele2487 4 жыл бұрын

Baam!😵👍👍👍

@Preben2024 5 жыл бұрын

What are your guys thought on using a resistance band for assisted negatives like the red thin band?. I only use slight resistance band for those negatives for not dropping down uncontrolled and get that jolt on the elbow shoulder as he said!.

@herrar6595 3 жыл бұрын

just here to rewatch the intro

@HeimerTee 5 жыл бұрын

It would be really interesting to know for long did you train and how often did you train the one arm pullup to actually get it? Great video and looking forward to see more tutorials and maybe a little Omar climbing episode or comparison of a normal guy climbing vs you advanced climbers!

@BoulderingBobat 5 жыл бұрын

I trained it for around six months or so. Combined with a lot of climbing!

@HeimerTee 5 жыл бұрын

@@BoulderingBobat Thanks alot!

@trimax23 5 жыл бұрын

Nice intro! Joe, one arm pull ups are way overrated! I want to see a no arms pull up video now 😂😂

@moppelfrosch5727 5 жыл бұрын

Where did you get that pulley from? I always use bands and ropes, i am constantly searching for something like this

@John-wk2fd 5 жыл бұрын

The pulley looks like a petzl branded pulley and he's just using some accessory cord with carabiniers to support the whole system. It's not an actual kit you can buy but rather a homemade device.

@coleschubbe 5 жыл бұрын

Honestly should have just ended the vid 30 sec in Taught me everything I needed to know

@TenMinuteKQL 5 жыл бұрын

I'm digging your videos, well shot and produced. What camera / mic / gimbal setup are you using? Thanks

@BoulderingBobat 5 жыл бұрын

Shot this one handheld but normally use the ronin s, with gh5 and the Olympus 7-14 pro lens. Mic is just the classic rode video mic pro.

@TenMinuteKQL 5 жыл бұрын

@@BoulderingBobat Liking the setup. I'm thinking of going the a6400 route because of the autofocus, and also using the rode you have. Keep up the great bouldering vids!

@AnhTuanNguyen-fp6kz 4 жыл бұрын

Hey guys! I'm starting to have elbow tendonitis and Joe talked about warming up the elbows, do you have any good elbow warmer exercice? Thanks

@mynameisalex_ 5 жыл бұрын

That intro was jokes

@lawrencetchen 5 жыл бұрын

Wait, you can make a video in which Joe *doesn't* annihilate a chalk bucket?!?

@youtuberdisguiser6075 4 жыл бұрын

A pulley is better than a resistance band, because the pulley always has the same assistance while the resistance band can rather be described with a model of spring. Most resistance in the bottom. You kinda have to use weights on top of resistance bands to overcome these limitations.

@arfiarfi293 5 жыл бұрын

Srsly that was so easy!

@Ilbriccodellorsosat 5 жыл бұрын

You can't do a one arm video without JP guys!! That's unfair!

@LPFan33 5 жыл бұрын

tirarmisu

@DIYToPen 5 жыл бұрын

How much does Joe weigh..? You should do a few videos of tom training the one arm pull up, seeing all these videos of people already being able to do one arm pull ups never seems to actually get me the one arm pull up. Same with chin up.

@thefraseman 5 жыл бұрын

What did they build the pull up bars out of?? Looks amazing?!! If anyone can link/inform me that would be amazing.

@NotQuiteFirst 5 жыл бұрын

Looks like some sort of scaffolding/construction type piping, look up Travis Perkins or something like that

@MrMatt30987 5 жыл бұрын

I was told one arm lock off at 90 is safer and pulling all the way up and locking off is a bad idea and can cause injury. I have no data to back this up but sharing for others to research if they wish

@davide6520 5 жыл бұрын

Tiramisù italiano xD bene così!

@princeofexcess 2 жыл бұрын

you need 1 pullup to start training one arm since its very different muscle engagement. Also easy to get injured doing negatives so watch out guys. try with assistance first

@Baum17 5 жыл бұрын

I would be really interested in a video how Tom got so good at climbing. It seems like he isn't as strong as some of his peers and still able to climb very hard. It would be really interesting to examine how that is possible.

@rud69420 5 жыл бұрын

Strong fingers and good technique

@Baum17 5 жыл бұрын

That doesn't answer how he got there though.

@moimanon12 5 жыл бұрын

try to push up always to your side of the bar

@DangerousFish 5 жыл бұрын

Pressed like after 5 seconds.

@jacobbandyk7956 5 жыл бұрын

Indubitably

@commantrosexetlos4700 4 жыл бұрын

best advise is if you cant do pull ups ..put some weight on you and keep trying..after a week try with no weight..now you can do it

@stefanwossner2007 5 жыл бұрын

Pull me up!

@kiter93kiter 5 жыл бұрын

What kind of rope do you use for the pulley?

@BoulderingBobat 5 жыл бұрын

It’s essentially a strong cord. You could use climbing rope too I guess, but it might be a bit thick!

@kiter93kiter 5 жыл бұрын

@@BoulderingBobat and you put your on thing of wood at the end for a better hold?

@nofood1 3 жыл бұрын

The dudes got the same voice had my brain f*cked 🤒🤣

@drenthboy1234 3 жыл бұрын

Kinda unrelated, but anyone know what gym this is?

@BoulderingBobat 3 жыл бұрын

Yonder - London

@DrTopLiftDPT 5 жыл бұрын

Do it at 90kg now.

@MIbra96 4 жыл бұрын

Haha yeah I'm also 90kg and recently started training them. I can only do lock offs for a couple of seconds and barely pull myself up a few centimeters. It's really frustrating but I really want it.

@ofrinokrian4645 5 жыл бұрын

be magnus midtbo.

@lmfsworkoutclips.5617 4 жыл бұрын

Can you do a two finger one arm pull up? ;)

@BoulderingBobat 4 жыл бұрын

I can do a one finger one arm pull up... 😅

@lmfsworkoutclips.5617 4 жыл бұрын

@@BoulderingBobat great I would love to see you do it then on the bar, been practicing but only got the 2 finger on bar down at the moment.

@arnesl929 5 жыл бұрын

Into 👍 🙂

@RowohltH 5 жыл бұрын

Weighting in like 50kg surely helps. :D

@BoulderingBobat 5 жыл бұрын

A good power to weight ratio will certainly help!

@chaseramos4865 5 жыл бұрын

I can do 6 1 arm pullups on each arm after training every other day for a month.

@DenasVv 4 жыл бұрын

Bullshit 😁

@kingMaster-mu2tl 5 жыл бұрын

Nessuno che parla della maglia con su scritto tiramisù :(

@kdt85 5 жыл бұрын

Could you talk more about the warm up to prevent elbow tendonitis, you skipped right over that bit. Cheers!

@Preben2024 5 жыл бұрын

Try light weight wrist curls wrist extensions bicep tricep light weight high rep extensions curls!.

@kdt85 5 жыл бұрын

@@Preben2024 thanks for the reply

@Preben2024 5 жыл бұрын

@@kdt85 It kinda helped me protect me from several overuse injuries at that area. But i sometimes do get sore not inflammed but sore elbows when doing OAP work.

@james__y 5 жыл бұрын

That intro/outro music was fucking epic!! Who is it?

@Mozyiac 5 жыл бұрын

1. Would you consider a video of joe milking a cow; 2. From a semi- quasi-not really/but partially educated legal perspective you guys do a great-ish job of sort of potentially limiting most if not all, legal claims related to or in connection with : pull ups related to and or in connection with one armed pull up liability.

@hannesbondason2316 5 жыл бұрын

I bet the four dislikes are because Joe didn't take his shirt off....can't imagine what else is not to like...

@jonnes__4657 4 жыл бұрын

It depends on the body weight. For that exercise it's good if you are shorter and leight weight... .

@bgreal5 5 жыл бұрын

I'm able to do one on my right arm but not my left, does that mean I should only train these exercises on my left arm so it can catch up? Or should I continue training them on both arms?

@BoulderingBobat 5 жыл бұрын

Keep training both, just maybe focus on evening out a bit, so more on the left!

@potatomaster9001 4 жыл бұрын

not needed for climbing, yeah yeah, not like my friend showing me how to do a v6 proceeds to beta break it with one arm pull up and say it is easier that way then the initial