0:35 - One Arm Scapular Raise 1:33 - Typewriter Pull Ups 1:54 - Archer Pull Ups 2:17 - Uneven Pull Ups 2:48 - One Arm Pull Ups with Resistance Band 3:22 - Negative One Arm Pull Up

Honestly you guys are smashing it right now. The best bodyweight content with just good honest advice. Keep up the good work :)

You want it you get it! We get a lot of requests to do a One Arm Pull Up Tutorial and here it is!

Do you guys train pokerface as well? I would have the silliest expressions doing this kind of exercises hahaha

I could watch him doing these OAPUs whole day. Such a graceful smooth movement.

As some interested in improving pulling / upper body posterior chain strength, I'm finding it very curious to see the smaller details in these exercises. I mean, after looking a lot into the correlation between front lever and one arm pull/chin, the best article I've read talked about the focus on the arms. Like, the lat role on both is / can be rather similar, but what gets someone able to do a FLr but not a OAC is the role of the elbow flexors on OAC Vs the role of the triceps and rear delts for extending the shoulders on FL. Like, taking a personal example of mine, I've been doing bodyweight training since 2015-2016 and I've never had access to equipment for pulling exercises, but became very good at pushing (20+ Chest to wall HSPUs, +20 Biceps Push UPS with hands bellow the hips, +25 Dips, + 8 1APUs, + 60s hold of Closed L-Sit on the floor, etc). At the beginning of my pulling training I tested my level on FL progressions, and couldn't even do a Tuck. After 6-7 Montt of consistent hard training of my back, doing almost only pull-ups, I got myself to +15 chins and around 15 Pulls on a good day. Then, I retested my FL and found myself baffled at the fact I do could Lutos Front Lever Raises with a 1-2 sec paust at horizontal, but... When I tried doing getting into 1OC/1AP progressions, I found myself not being able to do anything other than archer pulls.

The one person who disliked this video is the person who is sitting on their couch, eating Mac 'N Cheese.

These videos are of excellent quality and have definitely assisted in my own progression in calisthenics. Thank you very much for taking the time (and effort!) to upload these videos! This channel is amazing and making a positive difference!

The negative is what helped me get my first one arm pull up

Always did 10 reps on my pull ups training, yesterday I did 16. I might be ready for this guys!

I love your videos. You guys are my favourite Callisthenics channel on youtube. Some of your tips have really helped me in my training a lot.

Been using this channel for a year now! They are amazing at teaching! Going to try this now

I rEAlly appreciate what u guys r sharing, when i recovered from my shoulder surgery, I'm ALL n 100%

Your tutorials are outstanding. Keep up the good work.

Fantastic, I have been waiting for this tutorial from you guys! Danke!

Top notch quality content right here, this is something worth following.

Thank you guys for always bring new tips for awesome movements! Take care and peace!

thank for this. this was uploaded just in time because I just started trying OAP but needed to leaen some progressions to strenghen my weak shoulder joints.

Excellent tutorial. It looks easy, but this video shows how up much, dedication, and strength are required for this.

Epic! Thanks for this tutorial. This is exactly what i was looking for.

Great work !! So refreshing to hear something else than "you need to achieve weighted pull ups at 30% of your bdw."

Y’all make it look so easy😩 Luv ur vids keep it up👊🏽

Thanks guys, I started to do 1 arm rows and 1 arm holds, hanks to your videos. And I also improved my transition in my clean muscle ups.

Brilliant tutorials guys! Thank you!

Now this guy has real strenght.

Excellent, Thanks for this demo!

Thanks for this tutorial. I can almost do the one arm pull up. I'm going to incorporate some of these progressions to help me out in my journey. Thanks

The guy is a beast

youre doing a great job keep it up, I d like to see a progression to the wall tap push up for those of us that cant do them

This video is truly amazing. Thank you for the knowledge you share. good continuation

i do 25 norml pull ups tried one ram today i lessed up my shoulder bad. the mount of strength needed !! cant imagine.cme here .u make look easy. amazing

Great tutorial! I'm all fired up. By far the most impressive thing you will see in a gym. A bloke benching 300 kgs doesn't even come close. It's all about strength to weight ratio - and pure dedication. Btw, uneven pull-ups are better known as staggered pull-ups.

These guys are my favorite and the best Calisthenics group. They always emphasize perfect form and everything. No other calisthenics group does that!

Good stuff! Excellent quality video with great information.

Thanks for all the awesome training advice & videos on KZfaq and Instagram! Hopefully I can ! make it back to Germany and get a training session in with you all!

thanks guys, Great work!!

You guys rock!!!

great as always. thank you again, even if i already can do it

U guys are terrific

Beast. Goals. I'm halfway there.

Well I guess it's time for me to start training! Thanks Alex!

great advice as always

perfect !!! thank you for the useful info

That was really cool. ThankS!

Didn't know there was a specific technique. Thanks!

He made that look so easy...

clean & simple. great!!!

subtracting fingers is a good progression in the beginning.

Very very good tutorial, well done guys.

A.1 Calisthenicmovement excelente tutorial.

excellent vid brother

Excellent!

You guys make it seem easy but I know it will kill us to learn it😂😂

Great tutorial!!

Ordentliche Körper habt Ihr alle sau stark! Finde das ist zehn mal besser als solche aufgepumpten Leute die wie Roboter rumlaufen. Sehr guter Kanal macht weiter so ;-)

Who on earth would hate this video!!

umm,before watching this.i already did a one arm chin-up,i had no idea of technique or any movement,but i was able to do 1.Thanks for this video,a great help.

Richtig nice! Jetzt hab ich ein neues ziel was ich mir erarbeiten will und zwar diese einarmigen klimmzüge! Ich kann bereits klimmzüge mit 20 kg zusatzgewicht aber das wird ein ganzes stück harte arbeit bis ich die einarmigen klimmzüge kann! Danke für die motivation

great video will defenitly use it

Great instructional video!! 👍👍❤❤ Do a tutorial on one arm muscle up!

Great video

Going to do this by the end of this summer.

Very interesting to see the technique for these. Makes a lot of sense to focus on "rolling over."

Great content

Awesome video

Negatives should be your bread and butter once you've developed enough lat strength to get meaningful training. Joshua Naterman said a good number would be around 120-135 lbs chin ups for a 3 rep max. Also, a well developed bicep tendon is paramount in avoiding the tendinitis that seems to automatically come with any kind of one arm work. You can develop your bicep tendon by doing slow and high rep bicep curls over time. Other ways you can develop your bicep tendon include RTO support holds and back lever work (elbow pits facing the ground). RTO support holds are a good start. Back lever holds need to be worked up to very slowly because they will destroy your elbows just as fast as OAC/OAP, if not faster. If you have worked up to maybe an advanced tuck back lever, I think your elbows will be prepared enough for OAP work. I learned most of this from Steven Low.

I have done these before so I know what it takes. My advice other than consistency is don't rush it, I first started with negatives but it was too much too soon. I ended up getting elbow tendinitis, and then I couldn't train that arm at all, It set me back months.

Amazing video guys !! please make a front lever tutorial

great video. I struggle with this

You will not see a big man do this . Must be very strong and light

Great, thank you.

nice video it help me so much

Good job and thanks you :)

gracias por el vídeo amigos esta genial son muy bueno todo unos maestros!!

Great tutorial!! 360 tutorial soon? :)

I’m so close to getting my first one arm pullup. Negatives have been helping a lot!

Hi Alex, great video! I was wondering how one might integrate this into a training regimen. Its very demanding and the pursuit of the one arm-pull up may to the detriment of other movements. How did you train for it?

4:04 I like how he thanked himself at the end of the video

Im so far away but i cant wait to do the archer pull ups they look awesome

There is also a very helpful exercise that I used for myself. Reduce the amount of fingers from the supporting hand. It helped me a lot with the OAPU

thank you for this nice video

could we get a front lever tutorial aswell?

2019 is the year ill get it!!!

that is a gorgeus exercise

Amazing strength

great instruction

Thank you bro

Great tutorial, but I really don t like the uneven pull up progression because is very easy to cheat by pressing with the lower arm like doing a dip, and I think this progression works well only with a band while focusing to stretch it as little as possible. After I became able to do a couple of archer pull ups, the most helpful progressions that I found were slow negatives and jumping to help myself through the concentric. Due to my self stimulating experience now I can do a clean rep with the right arm. Hope I unlock it with the left soon

Hi, could you guys do a video about mobility excersises? Thanks, love your vids, especially the on point movements.

impressive

Thanks

And also please make a video on injuries and how to prevent it ..... How much time it takes to heal... Should we workout or not in Injury time

Nice Brother

Thanks great tutorial! Can you guys also do one one harop curl/ glute ham raises?

You should do a video about pre-hab and re-hab! :)

someone is getting hella ripped

これはすごい👏👏

A thick leather belt hanging down the bar helped me out to break my barrier (i was holding with one hand by the lowed end of it while the one at the bar tried to do the main work). Half a year now and i can manage one one arm pull up. A shitty one compared to these guys, but fuck it, i am glad to have it.

So, i love bouldering. So after 1 1/2 years of this sport i can one one arme pull up without knowing that i can do it. I try it just for fun at my last boulder training and i do one one arm pull up. I was really happy😂