Your chances of doing a one arm pullup/chinup will +5x watching this progression (made for climbers)

Рет қаралды 129,397

Күн бұрын

This video goes over my tips and progression of learning the one arm chinup (can be applied to the one arm pullup; they are very similar). This includes what I learned from months of trial and error. I also explain the importance of biomechanics, which, when understood, makes executing a one arm much easier (I would say almost 30-40% easier).
I think anyone who wants to make V7/V8s feel easier should consider working on this. When I used to do only weighted pullups, my max Moonboard grade was around V5. Now being able to do a one arm on both arms, I can do V8s much more easily (one-two per session). You’re just so much more stable on the wall. This is because one arm pullups can be more specific than two arm pullups on harder grades where you rely on the stability of locking off and just moving with only one arm.
Products mentioned in video (Affiliate Links)
Workout gloves: amzn.to/3LZ8Qut
Resistance band: amzn.to/3fANXJR
Home Pullup Bar: amzn.to/3M6kRhS
Grip tape I use on the home pullup bar: amzn.to/3M71aq0
TIMESTAMPS
00:00 - Prologue
00:46 - Intro
01:46 - My first training period (FAILURE)
04:18 - Reflections after FAILURE
08:07 - My second training period (SUCCESS)
16:58 - MUST WATCH - BIOMECHANICS is important!
24:09 - Basic Training Plan
25:28 - Final Tips
Disclaimer: I am not a personal trainer. Exercises listed in this video are not suitable for everyone and may result in injury. By performing any of the exercises in this video, you assume ALL risks of injury for doing so. I am not responsible or liable for any injury or loss you may sustain.

Пікірлер: 337

@bodler 8 ай бұрын

I'm 6.2 220lbs. After watching your video " literally right after watching " My OAC went up + 12%. The part that triggered was the whole diagonal positional stuff or whatever. So as I was outside at the park doing random attempts in between shooting hoops while listening, my last set I applied some positioning changes as I went up and on my freakin LAST SET WHICH SHOULD BE THE WORST cause I did so many before, yet it went up the highest. BTW I can only Chinup extra 100lbs so I'm not even chinning half by BW yet. I underestimated this video cause youre small compared so me, so my mentality was " yeah but he weights 95lbs though " But I'm lucky I stuck through the whole video Give me some months to increase my weighted chinups, OAC negatives and free attempts and I'll be one of the very few tall heavyweights who can OAC soon.

@AJHDC 2 ай бұрын

Go get it! At 6' 4" I been making the same excuse but no more.

@lizardking8840 Жыл бұрын

I don't plan on working toward a one-arm pullup but I'm gonna start telling people that my chances have recently increased by 5x.

@MonkeyBarsEveryday Жыл бұрын

how's the progress?

@iLemmyG Жыл бұрын

@@MonkeyBarsEveryday it’s a joke

@smart-ass8518 7 ай бұрын

0 × 5 = 0

@lizardking8840 5 ай бұрын

@@MonkeyBarsEveryday I grabbed the bar a couple times.

@osuplaeyurreallygood 2 ай бұрын

why do you not want to do a one arm pull up?

@alexbarcovsky4319 Жыл бұрын

Dude, I could NEVER do a clean one arm pullup (only chinup once). Did the 45° thing and did 2 reps immidiately. You are a fucking certified genius. You just made my week.

@70bruniko Жыл бұрын

Same here! But didn’t work on my left arm 😂 Could it be that I didn’t apply the technique correctly or am I most likely not strong enough?

@alexbarcovsky4319 Жыл бұрын

@@70bruniko Yea my left arm is also weaker. Doesnt influence my climbing tho. I make sure to climb mirrors time to time.

@masina9447 11 ай бұрын

Seems like you always had the strength! I think the most underrated part of this video is shifting the assist point on the bar. I'm over 40 and suddenly hit new strength highs by doing so. I actually did it independently before watching this video. Must be something to it...

@vncch9242 Жыл бұрын

Unreal video. My training log for OAP dates back to 2019, and I'd been training weighted pullups for a year or two before that. I had an almost identical experience to yours - some incremental gains followed by a plateau, followed by a change in program, followed by another plateau, repeat for 4 years. Tried basically everything. Negs, band assisted, finger assisted, even machines. Even had a couple multi-month long hiatuses due to tendon pain. Around a year ago I managed to finally get a shitty kipping OAP with each arm, but getting it strict felt like a never ending grind. This morning I went into the gym and tried the 45° thing - got two instant clean singles with each arm. I almost cried in the gym. You're a mad lad for this, feel very stupid for not figuring it out myself. Thanks so much!

@weiwei19860602 9 ай бұрын

Congratulations mate,good work

@mralex09871 Жыл бұрын

"The toad does not remember the struggles of the tadpole."

@dawsonpalmer4189 Жыл бұрын

A couple days ago, I couldn't even do a single pullup. After watching this, I was able to set a new world record for one arm weighted pullups! Thank you for making this!

@noah.komorowski Жыл бұрын

uffff... like honestly... such a good video. informativ, nuanced, well presented... just fire. This deserves more attention. One of my favourite climbing channels

@buckhum55 Жыл бұрын

Agreed, Boss' advice is so immensely helpful probably because he's a lot more similar to the average climber who's making progress through trial and error rather than some season pro who climbs like spiderman.

@billr5842 Жыл бұрын

It's a good video, but his form is far from perfect. Rotating completely around the bar is something many people do. It's extremely rare to see someone do a perfect pullup. I would emphasize better technique with far less weight and then increase the intensity.

@tommeyer3871 Жыл бұрын

I‘ve just watched your moonboard progression, footwork tips and this one-arm video. And I gotta say, your objective, analytic tutorials and perspective as a relateable and not unreasonably strong (albeit pretty strong) climber makes them premium quality. I understand these take forever to make and you probably want to upload dofferent videos too. But PLEEASE never stop making them, they are incredibly helpful amd of great quality. My only fear is that you might get too strong where your tips will not be as helpful any more unless we keep up with your progress 😂

@yaportmax Жыл бұрын

Wow - the climbing/fitness KZfaqr we need, but don’t deserve. It’s so true that with almost any new physical skill you learn, there isn’t just one KZfaq video that will show you the correct workouts. It’s a constant evolution of adapting your routine based on new information. Way to actually synthesize all the relevant info into an extremely useful video. Most long videos are filled with BS filler, but every minute of this video is actually relevant experiences and advice. Please keep making more videos!!

@TheODurgy Жыл бұрын

Oh so stoked to watch this!!

@aaroncallahan7790 Жыл бұрын

This is actually incredible. Thank you so much for this!

@BobGoya91 Жыл бұрын

amazing work dude! really appreciate the work you put on it.

@federicopintos3536 Жыл бұрын

excellent video man! loved it!

@pascalporedda958 Жыл бұрын

I will give this a try! Really awesome video. Very much appreciated 🔥

@TheLifeFruit Жыл бұрын

Exactly the kind of videos I needed 👌👌

@ScottMarshNZ Жыл бұрын

Duuuuude this video is bomb, thanks for you’re effort ❤

@gidneybeans Жыл бұрын

Man. I really like your videos. Great content

@mitchelltj1 Жыл бұрын

Thank you! I've been getting close to success and needed the extra time explaining this on a deeper level. Great work.

@cvetanvelinov4404 Жыл бұрын

Amazing information! Appreciate the knowledge.

@sendwagon Жыл бұрын

Awesome man. I plan on trying your training advice

@luccsfranca Жыл бұрын

Thank you for the tips! Hope I can finally achieve that one arm pull-up 🙏

@91rene91 Жыл бұрын

Great video! You inspired me to start learning the one arm pullup!

@santiagofigarola Жыл бұрын

Will keep this in mind for my training 👀👌. Thanks!

@drip369 Жыл бұрын

Very informative, concise, and intriguing. Great video

@xpankakex19 Жыл бұрын

Thanks for another killer video! Will be revisiting once my weighted pullups get there

@paulmarten7815 Жыл бұрын

Great video man, very informative

@Adam-iz3qs Жыл бұрын

absolutely amazing video

@kyddrob Жыл бұрын

Great video!! I instantly subscribed after your video on getting your first moonboard V8. My biggest problem with progressing was finding a way to combine climbing with strength training without getting injured and that video helped immensely. I injured my shoulder once a few years ago trying to get a 1-arm pullup before and had since abandoned that goal, but this approach definitely has encouraged me to work towards it again. Currently getting rekt by what i think is tendonitis but super psyched to get back at it!

@Boolet 2 ай бұрын

Crazy how detailed this video is 🙌🙌

@jonahdewing6919 Жыл бұрын

Another orange croc loving climber! We love to see it and congrats on your progress! Watched through the whole thing even though I can already do a one arm, and the tips you gave helped me be more consistent with my own.

@TheMovementAthlete 11 ай бұрын

Your fitness results speak volumes about your commitment and dedication. Well explained buddy!💯

@kalandonor Жыл бұрын

The best one arm chin up / pull up video I saw so far on youtube! congrats on the OAC! Keep up the good work!

@DynnJavier Жыл бұрын

1arms are my next major goal after a big race next month and this is easily the best guide I’ve found! Thanks Boss!

@pinetree26 Жыл бұрын

Wow holy, got to be one of the best and most informative videos I've seen in the realm of calisthenics

@Makkuran11 Жыл бұрын

amazing video! very informative, thanks!

@begga9682 Жыл бұрын

Your videos are really good!

@emadkafaji2918 5 ай бұрын

Great work! Thank you!

@josiah_pywtorak Жыл бұрын

this helped me tremendously. thank you

@orangepotato2112 Жыл бұрын

Well done mate!

@JayceBroda Жыл бұрын

Wonderful work here! Thank you

@noahlevy1698 8 ай бұрын

awesome video, thanks. I'm a few months into OAP training and this is a big help

$@fractal_gate$

@fractal_gate 3 ай бұрын

One of the most helpful OAP videos on youtube!

@94jmh Жыл бұрын

The best one arm video I’ve found. (Seen several over the years)

@alexantone5532 Жыл бұрын

Congrats dude! My training is personally mostly focused around weighted pull-ups, I always attempted the one arm but only started achieving it when my 3 rep max for weighted pull-ups was around 80% of my bodyweight

@ipposan2373 Жыл бұрын

Amazing content. One of the best climbing training YT channels.

@nicholaswright9753 Жыл бұрын

Awesome video been working on my 1 arm pull up a lot, I'm pretty heavy though 190 pounds going to try your progression. Super thankful for the in depth explanation and thought. Subscribed!

@FrancescoCaban 10 ай бұрын

This is awesome work on your end of taking great notes and reflection in your practice. Several areas that I loved in your discoveries were placing the working arm over the assistance band so the pull line is the same, I'm going to give that a go; the high rep past 5 assisted pulls since I am a fan of one set work which has brought me a lot of gains with respect to time in the gym; and the 45 degree angle starting point discovery which I find very interesting because that was more Inuitive to me and I hadn't given it much thought. Great work man. A real gem here

@LeeKeyrouz 6 ай бұрын

this video is awesome! thank you so much! I am going to try out the body positioning tomorrow. I have been doing the movement from completely the wrong angle. at least I can start to focus on trying to initiate from the right start. thank you so much!

@ArvanasCollection 6 күн бұрын

thanks for sharing the experience

@MaxMiller-cz4hr 2 ай бұрын

this is great stuff!

@matt96533 2 ай бұрын

Amazing video. Thanks

@TommadXY Жыл бұрын

Dude, I saw this video like 5 days after you uploaded it, and at that time I was struggling with this skill. Now I got my first one arm pull up! Thank you 🔥

@user-hf6ze1hi4y 10 ай бұрын

good tips! (this is only the second one arm pull up video I've ever seen that speaks to anchoring the assistance band under the dominate pulling hand! good work!)

@defres15 Жыл бұрын

great work man

@rorymatthews Жыл бұрын

This is indeed a great video.

@doomertube7050 Жыл бұрын

the breakthrough you had at about 15:00 makes perfect sense, the weighted pulls have less specificity in terms of the one arm thus less carryover. love what you put together, cant wait to try my second attempt at one arm training armed with your information! by the way you're a bit of a beast on weighted pulls lol

@prince2youtube Жыл бұрын

Thank you for your Time and Advice!❤ I watched trough the whole Video and it was worth every Second! If you ever Make a Video about Splits I would appreciate it 💪 stay safe

@cyberjay9146 Жыл бұрын

Great vid! im gonna try to learn this 😊

@hanneskonigwinqvist4396 Жыл бұрын

I loved watching this video. Thanks :)

@crossmovement_nz 7 ай бұрын

Great video man

@ghostflask Жыл бұрын

Month after watching this video and I just got my first one!!! I love you

@josue5777 Жыл бұрын

Excellent information!!! thanks

@derekxiaoEvanescentBliss Жыл бұрын

I just spent 13:18 minutes watching you rant about one arm pull ups and I have no regrets. love the smart realizations that came from decomposing the movement into the bottom half and top half, playing with band placement, etc. v cool.

@guiilhermesa Жыл бұрын

GREAT VIDEO MAN

@BanZooKie 4 ай бұрын

Great video bro keep it up👊🔥

@666NB666 Жыл бұрын

nice, i think i will give it a shot

@boremnogueira1659 Жыл бұрын

Great video

@tomlane7782 Жыл бұрын

Booom new Boss Le , the quality of information and production in vids are not reflected in your subs but it will come im sure ! ive seen all the videos you ref but still think yours is the most relatable . keep up the good work man

@reyzorfit 2 күн бұрын

Very helpful. Thank you.

@paolopetrie1124 Жыл бұрын

Best one arm tutorial on KZfaq!!!!!

@TwoBros_cz Жыл бұрын

Super video🔥🔥🔥

@tyfooods 11 ай бұрын

-feels chances increase' That was awesome!!!! 😱😱

@111OKMAS Жыл бұрын

this video is so right. i used many of your discoveries myself while learning it and i think I got my first perfectly executed OAP after 8 months. Around 8 months. I also played with biomechanics of the movement and quite frankly it is as you say. 45 degree initial set up changes the game totally. Before my successful month I switched to rings and wuala, my 1st one arm pull up became reality.

@SaschKrassBass Жыл бұрын

Awesome Video!

@a.malaspina6702 Жыл бұрын

Thanks a lot. Great advice.

@keithfields1756 7 ай бұрын

I was close to it zt ond point in time but After half a year of inactivity I'm at phase 1 again. Definitely gonna try to master it, thank you

@Schyluer Жыл бұрын

I think i learned more from your failures than i did from watching any other video on the one arm. Thanks for tracking it for us. Stoked to give this a try.

@MonkeyBarsEveryday Жыл бұрын

@Chaquzo Жыл бұрын

THANK YOU!

@Cloppa2000 Жыл бұрын

Absolutely awesome video! 👍 At 59yrs old and 220lb and having watched many YT tutorials I've never been inspired to try this until now! In the past I've done +30% Chins and +20% Pulls but not gone above this. Starting again now from scratch I'm gonna make this a goal for this year!

@algamishtorres5063 Жыл бұрын

great video

@brianburrous4775 Жыл бұрын

Yo I met you tonight at cliffs! Funny enough I saw this video yesterday, didn't realize I already knew your channel. Love this video!

@matankedar7050 3 ай бұрын

I love people who are observant and self reflected people. Way to go. I'm no way near doing a one arm pull-up. Last August I couldn't do one pull-up. Now I can do 10. And now I'll start working on this according to your plan. Thanks!

@4312asdf1 6 ай бұрын

I can do clean negatives when I have a good day and I watched so many tutorials. What you said resonated most with me. I was a bit demotivated about what geek climber said about the negatives because I feel like they progressed me quite far. Insanely good video. I will increase weighted pull ups and try the 45 degree angle :)

@jrwhisky Жыл бұрын

Amazing dude, nobody puts in this kind of work anymore. It's always over simplified guessing. Like you said years later some KZfaqr: uuhhh these are THE five exercises that I used to get my plank. But they're not even sure themselves what it actually was.

@tnt4074 Ай бұрын

That's pretty consistent with recent Pete Whittaker short, which says to add one arm scalupar shrugs to the routine. Great video dude, thanks !

@wazzup105 2 ай бұрын

Thank you . I will try this out (because you gotta have goals right.. makes working out so much more fun) I use straps a lot (especially for weighted reps). Not only does it help with (lack of) grip, but it also protect my hands from damage. Makes it easier to do more work. Still need to make sure I have enough grip though.

@ryanschultz9037 Жыл бұрын

I come from a body building background, and did not have this many difficulties. I think the 45* angle is a huge advantage, as pointed out, for initiation. But it really isn't a bicep weakness issue: it's a lat and supraspinatus weakness problem that when overcome makes it a lot easier. These last points are made many times.

@Khroniclas Ай бұрын

I am gonna try this out, wish me luck.

@paulsarajuuri2185 Жыл бұрын

Subscribed!

@DoingMoar Жыл бұрын

This 45 degree positioning is known as the aching hang and it's great that your experimentation with biomechanics led you to this.

@zencephalon Жыл бұрын

Great video, thank U!

@coolguytim767 Жыл бұрын

nice video !

@Homo-Curiositas 4 ай бұрын

You are very good at explaining, you keep it nuanced, you speak out of experiance and you dont claim you know it all. You inspire me. A lot of things on your development in pullups made me think of the deliberate practice theory. I dont know if you like reading, but there is a book called "Peak" by Anders Ericson (professor) and Robert Pool (PhD) they wrote about research how people become very good in something and others dont, the difference in behaviour is apparently 'deliberate practice.' Who knows you and others here like it and can use it for their development in anything. Thanks for the video!

@accountbertolini7652 Жыл бұрын

Thank you.

@DrEru Жыл бұрын

good job bro

@enteoz1694 8 ай бұрын

I like the rotating start where you start in a pull-up position and slowly turn over horizontally into a one-arm chin up, also you can grip your forearm instead of a band to leverage yourself upwards.