Congrats on conquering the One-arm Chin up with the Duonamic Rings! The Duonamic Rings will be available in the near future so please stay tuned. Duonamic Eleviia, the world's best portable pull up bar and Duonamic PowrHolds, the revolutionary grip strength trainer are AVAILABLE NOW!
Definitely check them out: bit.ly/duonamichomegym! I probably would've focused on the front lever 100% and stop working on the one arm stuff if Duonamic didn't reach out. Duonamic is one of the key reason why this video even exist at the first place!
To the marketing guy from Duonamic: Bruh ease up a bit with statements like "best portable pull up bar" and "revolutionary grip strength trainer". Shit makes you sound like a desparate telemarketing company.
Yes, I do, but my left arm is much weaker. Can currently do a rep with the thinnest band at face height, so in theory I should be able to achieve the one arm pull up with my left in a few months.
@@GeekClimber I am currently training oap and I find the second half of the movement easier than the first, it’s impossible to go from straight arm for me, do u have any tips for this
There’s a few I consider better, because they are significantly more experienced, but ThenX isn’t very good, despite its popularity. This channel is better than ThenX But I usually just watch for entertainment or inspiration, so Ziolus and Carlo Figus are my favorites.
I don't necessarily agree with that, in the sense that guys like Dominik sky or Fitness Faqs have very valuable content. They promote efficient training methods as well.
Ever heard of the bilateral deficit? It states (and has been researched) that one arm working unilateraly is stronger than when working together with another. So even though you can only pull 0.5 bw, if you switch to one arm you can probably pull more. I know the mindfulmover tested it and found a 25% difference in force output between a single arm alone and in combination with the other arm. Still agree wholeheartedly about needing to be strong enough before training OAP. Cheers
While this might be true, the stability of using both of your arms makes a much bigger difference than you'd think. Just consider comparing bench press to dumbbell press. No one can dumbbell press even half of their max bench press. On the other hand for something where stability plays much less of a roll, like curls, I know that with a dumbbell I can curl more than half of what I can do with an ez curl bar. I think the one arm pull-up is likely to be closer to the bench press side of things.
@@martinshoostermanyou don't require much stability other than to stop the rotation of your body. I think the body is in a better position to pull in the 1 arm actually! At least in at the start/midway of the motion. I think top part is better with 2 arms.
You deserve so much more views and subs. It's so hard to learn something from people who are so insane strong (not disregarding their hard work and technique). But it's way better to learn it from someone like you. And even though you are really strong as well you really think about what you're doing.
My max weighted pull-up was 77% bw in early 2020, but I haven't retested it since. It will be interesting to see if it goes up after doing all these one arm stuff.
@@GeekClimber See this where I don’t agree 100%. I can do the one arm pull-up but can’t pull 70% of my bodyweight with both arms. I trained for the OAP during the lockdown, and I didn’t had enough weight, so only I did a lot of one arm lock offs and assisted OAP. Interestingly even though I got way stronger on one arm pulls i didn’t got a lot stronger on weighted pull ups (maybe a 10-15% increase). I think that you necessarily need to able pull 70% bodyweight before even starting to train for the OAP. Pull ups are very closely connected to OAP but there are still different movements that have different requirements. I completely agree with you that one should have a solid pulling strength before attempting the OAP but I don’t think 70% of bodyweight is a necessary. Maybe it’s also very specific for my case, since I’m a climber a never really did any weighted pull ups before, but because of climbing a lot gained good strength in both arms individually (e.g. I could do solid 90 degree One arm lock offs for 5-8 seconds by just climbing but at this point I could barely pull 50% bodyweight). I would be very interested how others feel about this as well.
@@sokha291 You don't need weights, but it's somewhat straight forward to train up your weighted pullup. FrinksmovementTV did a good investigation about it, and if I remember correctly doing pullup with 75% of BW correlates well with the ability of doing OAP. Yes, those are completely different movements but still. My other thought is, that lockoffs can be too intensive for the ligaments if you aren't strong. Building up strength with weighted pullups is a good way to strengthen ligaments gradually. If I didn't have to worry about my tendons etc, I would just train with weighted lockoffs, because it's very effective, but it's easy to do harm that way.
You don't need a 70% bodyweight pull up to do a one arm pull up. It will help, but I was able to do a one arm pull up before I was strong enough to do a 70% bodyweight pull up, I believe this was mostly because I did assisted one arm pull up exercises so my body was used to doing the motions and activating enough strength on one side. I'd say if you have access to weights for a weighted pull ups, do them and add in a few assisted one arm pull up sets or one arm hangs so that you can get the one arm pull up faster. If you don't have access to weights you can still learn the one arm pull up with just bodyweight exercises.
Thanks for the tips at the end. I weigh 170 pounds (77 kg) and my maximum weighted pull is currently an additional 97 pounds (44 kg). It's "only" 57% of my body weight. I'm now happy since I thought I had to go to 100% of my body weight in added weigth in order to start the one-handed pull-up.
I want to say something about 6:47, in my case this doesnt apply and i dont know why. I am 73kg, so i should be doing pulls up with roughly 55kg (75%), but i dont train them that often, and my max is 35 (its possible to be 40, but i dont remember). And yet, a couple of days ago, i randomly tried the one arm pull up with both hands, and i got 99% of the motion done perfectly, from complete dead hang (only 2/3cm werent enough for my chin to be above the bar). So yeah i dont know why this happens. Before i used to train a lot of the exercises that the mainstream calisthenics athletes propose (archer pulls, negatives, also band-assisted OAP weighted pulls and actually i did a lot of australian one arm pulls ups)
Awesome work man! Two things. Your latissimus dorsi actually originates on the iliac crest on the ilium (your hip) as well as vertebrae T7-L5 (the highest points of your lower back towards the middle back). So when you talk about having engaged the muscles on the lower part of your back to make sure the lats is engaged, I think you actually just feel the lowest part of your lats flexing. Secondly, talking about pullups engaging the lats more than chinups is probably not correct. You have a greater degree of shoulder abduction and extension through the range of motion on a chinup than on a pullup. This should activate the lats more throughout the range of motion. The pullup will - thanks to your elbows being out from your body thoughout a large portion of the lift - engage (besides lats of course) muscle such as middle and lower trapezius and rhomboideus. It is correct however that biceps plays a larger part in the chinup than the pullups thanks to the supinated grip and larger elbow flexion.
Hey, great vid, as always! But I have one question: do you plan to make any climbing vids in the nearest future? Would be great to see how all those calisthenics skills had influence on your climbing.
Great explanation and great achievement. Congrants. You consider yourself a "middle-aged" guy... how old are you? You seem a boy not a 40 years old guy.
It's been about a year since I began my own calisthenics journey, and I'm coming back to this video after having achieved the one arm chin up on rings myself, with both arms even. To make it short, I think training for one arm chin ups is most optimal on rings, just lower one of the rings and you're good to go. I simply did 3 sets of 5 for both arms, alternating right and left, only twice a week (i always do one day of cardio between two workout sessions, and I have two routines that I always alternate, so I have a workout that includes OACU practice only two times every 5 days), this is mainly because it was high intenisty low rep traning, so I have to leave enough time for my muscles to recover and to avoid tendonitis (which I've done successfully) Honestly, I think that the OACU is the easiest advanced calisthenics move one can learn, as opposed to planches, lever skills, crosses, and so on, it is fairly isolative (mainly your biceps and lat) so there are not too many form cues that you have to pay attention to, so practicing becomes eaiser and there's was less opportunities to make mistakes. P.S. If you feel like attempting your first OACU, please do a quick warmup set of uneven chinups on rings for the arm youre gonna try it with (not too high intenisty, just enough to get some blood into your arms, but it cant bee to easy either!), not only will it prepare your muscles and increase chances of success, it will also reduce the risk of injury, it was the key thing I needed to do my first rep.
There is merit in training OAP once you reach around 50%bw pullup. You get to train the nervous system and tendons/joints for unilateral strength. Naturally however, it is way harder to achieve vs. if you had a stronger weighted pullup
Actualy you dont need a +70% bodyweigth pull up to train one arm pull up, i get the one arm pull up without doing a single weigted pull up. Its just different moves with different techniques.
Not doing weighted pull ups doesnt mean you don't have the strength to do one with 70% bodyweight which is the requirement he is talking about to be able to do a 1armer When I started climbing I could do 1 pull up, didn't train pull ups a single time, now can do ~20 and one with ~60% BW when I tested
Great video as usual and I 100% agree with you on the One Arm Pull Up / Chin Up training. Ultimatively it is my biggest dream to unlock the OAP, alongside with climbing better but I don't actively train for the OAP apart from weighted pull ups. But I do these mainly for climbing generally. Im currently at around 45%, so I still need a long way to get the OAP, but I don't obsess over it and just start properly training for it once I reach around 70% extra bodyweight
You will easily achieve a one arm pull before pulling an additional 70% of your body weight, however does make sense building strength first as it will limit injury. I weigh 70kg and can at the moment do 8 pullup with additional 30kg attached to my belt. 70% for me is an additional 49kg. As I've just got a replacement belt and haven't done a weighted training for a while know, I'll be aiming for 49kg over the course of 12week
I've been subbed for a long time now, and am a true fan. But I find it surprising that after all this time you still haven't upgraded your microphone! Please save our ears and invest in a proper microphone haha. Your voice is always clipping. Keep up the good work!
What is hard about the one arm chin up is the start of the movement, but you start it in pronation and then just end it in supination It would be interesting to see and actual one arm chinup, starting and ending in supination, on bar
I didn't attempt the OAC on the bar yet, but based on the theory, it will be very difficult to get out of the dead hang, but it will be pretty easy to do the second half of the movement. I guess if there's enough interest I will learn it and make a video about it.
So you're totally right that people should get their 2 arm weighted numbers up around 70+% BW added before attempting OAP/C, but your reasoning doesn't make any sense. if you do the same mechanical math you did for 50% with 70, it still shows the person is incapable of doing it (they would need another 15% instead of 25% but that's still very substantial). that difference in strength comes from muscles that are difficult to utilize in 2 arm pullups, but are usable in OAP's. I am not sure of the particulars of these muscle groups (I'm an engineer, not a kinesiologist) but it is at least theoretically feasible for somebody to do a OAP with only being able to do a weighted pullup for 50% BW. Certainly unlikely, given the two largest muscles, your biceps and lats, are the same between one-arm pulling and two-arm, but possible nonetheless.
He didn't say that people would be able to do a OAP or OAC with a 70% BW pull up. He just said that it was a minimum requirement to start training for it It is possible to start training for it with bands and stuff like that
@@pablolagos9713 Then even more so his logic makes no sense. Almost anything you train for you don't start with the strength to do, so why then is claiming you don't have the strength to do it a reasonable argument for why you shouldn't start training it yet?
True. I weigh 195. If I use one arm to pull myself up, that one arm needs to be able to lift 195. Doesn't matter how much you can lift with two arm pullup. It really doesn't translate to the one arm pullup. It's a completely different exercise. I thought I was pretty strong with two arms. But I can't even move an inch with one arm. Just remaining stable with one arm takes time. The best way to train for the OAP is to use resistance bands.
Intuitively, 15% pull from the opposite side sounds feasible to me, but of course it's at the very boundary of sounding not feasible. Does it sound completely impossible to you? Some post on Reddit r/bodyweightfitness even claimed that someone can do a one arm pull up with only 62% extra BW pull up www.reddit.com/r/bodyweightfitness/comments/1ath1v/i_did_a_casual_study_on_the_correlation_between/.
Remember than everyone is different and negatives do in fact help, but it only works for some people. Don’t disregard things Iike the weighted pull up etc, but i can see why you wouldn’t want to do too much archers or negative as those have higher risk of injury. However, it is best not to disregard them as exercises and it would be better to phrase these exercises as overrated or to warn your audience of the risks involved as many people would probably misinterpret your intentions. Edit: my god i tried your tip about the crossing of the legs behind, and it was so much easier, this goes to show that you have the knowledge to give advice but I’m sure its just the phrasing that is a little wonky lol
Where did I say to disregard weighted pull up? Weighted pull up is literally one of the most important exercises to build the baseline strength for the one arm pull/chin up. I also didn't completely disregard negatives, if you watched my negative video, you will see that I still do negatives on the way down instead of jumping off whenever I do a positive rep. That tip is largely inspired by Simonster Strength, so go watch his video and sub to him to thank him lol. His videos are pretty good, but he doesn't get a lot of views for some reason.
@@GeekClimber the thing is people see things differently if you dont put a shit ton of disclaimers which is kinda sad and the same thing almost happened in Austin’s latest video (despite him providing a lot of caveats)
How many Archer Pull ups or one finger assisted pull ups can you do? Is to get an approximation of how much base strength you have, Also I challenge you to learn hefesto
Awesome job! One could argue that you are doing the first half of the rep as a one arm pull up, so it is not a full one arm chin-up. Either way very impressive and instructive video.
I find it fascinating that your approach to learning these moves is to avoid gaining muscle or strength, and instead just optimize technique. Since these are strength based moves!
The grip induces changes in shoulder rotation, therefore in lat activation. Also, forearm position alone (even if you assume that it doesn't result in shoulder rotation) influences biceps contribution, therefore the relative lat activation
@@samuelstromei-cleroux3419 but it's the shoulder rotation what makes the lats change in activation. And the grip change makes the biceps more or less active, but as long as the shoulders are externally rotated the lats will have the same activation, just that the movement will be easier because same lats activation + more bicep activation = more total power output.
Do you train to counter rotation? Because I do this as a climber. I train it by hanging from a seeling and putting my legs in very slow pace to exact stones. Another thing I like to do is doing dynamic moves and in the moment I have the grip I try to counter the impact of the Dino. It's difficult to explain but it's a full body think. You basically engage every muscle in your body for less than a sec to counter your Dyno movement. I do this because I observed it in a few climbers while seeing them in slow motion
The 70% extra bodyweight pullup is much more tangible strength goal that I think I'll try aiming for that first before attempting any one arm pull up work and see how far that goes. Lol just calculated that I can barely do 20%. Yikes...long way to go...
idk why but, id love to see you go on a lean bulk. You'd probably make insane gains while getting stronger and more muscular without adding much fat mass. Will you ever bulk, or do you just not care that much about it?
am currently sitting at around 80kgs and yesterday i achieved a 35kg weighted pull up and now i have this guy telling me to add an other 21kgs....AAAAAAA
I'm curious what you think: if one is waiting to start a OAP program until they can get 70% BW weighted pull-up, why not keep going and get to 100% before starting to learn the technique?
Honestly you can start training oap/oac as soon as you get a couple of pull ups (as long as you use a regressed exercise). The reason being is that you want to start strengthening the body unilaterally as early as possible. The biomechanical motion is not the same for weighted chins/pulls compared to one arm motions so his math doesn't really work. It's just that it is beneficial to have a lot of raw power in the bank, it's easier to progress that way. And also there is barely any technique involved, your body will solve the technique riddle by itself if the strength is there, you are talking about a couple of procent if not less when you are speaking of technique in the oap/oac.
I can pull very close to 100% of my bodyweight on weighted chin ups but still cant do a 1 arm chin up from a dead hanging position. If I start with my arm just slighty bent I can do a rep very easily. I think my bíceps are stronger than my lats on this exercise or for some reason the starting position is the hardest for me by far
This last major pulling milestone is giving me severe headaches lol. Doing the front lever is so hard for my body type. Still trying my best to achieve it. I will give an update soon in a future video.
Idk why you're calling out FitnessPal or DominikSky. Neither of them encourage poor technique and they both have really good channels. I think that's really unfair of you.
if you change from pronated to supinated grip during the rep you are not doing a chin up nor a pull up. The only and biggest diffrence between chin up and pull up is here your palms are facing, the grip 5:36 this is not a chin up ignoring how bad the rp is, it starts with a pull up grip and rotate at the end to cheat the movement Also, your 1 arm pull up technique is far from being clean, not even close to "optimal" as you said. Is a huge milestone to do 1 rep even if is not clean, but should be les cocky about it
If you wanna criticize, it's better to criticize constructively, otherwise it's just useless trash talk. You did a good job by explaining why you think my oac is cheating, though I respectfully disagree, but you didn't explain how is my oap not clean and how is my oap technique "not even close to optimal". Why don't you explain it so everyone here can potentially learn something from you?
@@GeekClimber because English is not my main language and is hard to me, but since you ask politely calling my coment trash talking I will make my best to try to explain why your technic sucks. A clean rep must master 2 mayor key points First is range of movement, from the very bottom with straight elbow, at this part you did well, until up over the bar where you are very short. Second is body position during whole rep, body must be straight, erect. You shrug like a roach, you can't keep the proper form at all. That's regarding the pull up variant where you used a bar. Regarding the chin up with the rings is the same but it has a third important point which is grip. You cheat it rotating the ring in order to make it easier, which is reasonable, it's what a begginers must do. That being said, is not a clean rep at all, is just a mid step in the right direction, so as I said, your tecnich is not at a lv you can call "optimal"
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Congrats on conquering the One-arm Chin up with the Duonamic Rings! The Duonamic Rings will be available in the near future so please stay tuned. Duonamic Eleviia, the world's best portable pull up bar and Duonamic PowrHolds, the revolutionary grip strength trainer are AVAILABLE NOW!
Definitely check them out: bit.ly/duonamichomegym! I probably would've focused on the front lever 100% and stop working on the one arm stuff if Duonamic didn't reach out. Duonamic is one of the key reason why this video even exist at the first place!
Duonemic is the reason why my exwife came back and my children love me!
@@chrismuller3778 lmfao wtf 💀
To the marketing guy from Duonamic:
Bruh ease up a bit with statements like "best portable pull up bar" and "revolutionary grip strength trainer". Shit makes you sound like a desparate telemarketing company.
Bro try saturnomovement, bodyweight warrior, fitnessfaqs
you're the living proof of train smart more than train hard, great results. Cheers
I really do think he did both: hard and especially smart. Or at least with good critical thinking.
He's not train smart bro he skip basics exercises and basic strenght
@@Felipexz9998 His one arm chin is not what it should look like. It should be faster and should lock out.
Your good at this. My highest TH-cam compliment, “I never forward skip your videos”
I tip my hat.
Do you also train for an one arm pull-up with your left arm? 🤔
Was also seriously wondering this
same
he said in the other video that he does
Yes, I do, but my left arm is much weaker. Can currently do a rep with the thinnest band at face height, so in theory I should be able to achieve the one arm pull up with my left in a few months.
@@GeekClimber I am currently training oap and I find the second half of the movement easier than the first, it’s impossible to go from straight arm for me, do u have any tips for this
you kinda ruined most calisthenics youtube channels for me, your information is usually just better really
I mean don't disregard fitnessfaq. He's a train physiotherapist so he knows that he's doing.
@@bilbobaginutopi2284 not to mention these guys are still the masters at these techniques and clearly did something right to get to where they are
There’s a few I consider better, because they are significantly more experienced, but ThenX isn’t very good, despite its popularity. This channel is better than ThenX
But I usually just watch for entertainment or inspiration, so Ziolus and Carlo Figus are my favorites.
I don't necessarily agree with that, in the sense that guys like Dominik sky or Fitness Faqs have very valuable content. They promote efficient training methods as well.
Calimove does explain much more regarding a healthy well rounded body.
Ever heard of the bilateral deficit? It states (and has been researched) that one arm working unilateraly is stronger than when working together with another. So even though you can only pull 0.5 bw, if you switch to one arm you can probably pull more. I know the mindfulmover tested it and found a 25% difference in force output between a single arm alone and in combination with the other arm.
Still agree wholeheartedly about needing to be strong enough before training OAP. Cheers
True, but you cannot compare weighed pull up directly with one arm pullup, because you are in more of a mechanically disadvantaged position in OAP.
Yes, but the concept still applies to a certain degree.
Additionaly our arms are not equally strong. Its possible that one arm can do the OAP cleanly but the other cannot even start it.
While this might be true, the stability of using both of your arms makes a much bigger difference than you'd think.
Just consider comparing bench press to dumbbell press. No one can dumbbell press even half of their max bench press.
On the other hand for something where stability plays much less of a roll, like curls, I know that with a dumbbell I can curl more than half of what I can do with an ez curl bar.
I think the one arm pull-up is likely to be closer to the bench press side of things.
@@martinshoostermanyou don't require much stability other than to stop the rotation of your body. I think the body is in a better position to pull in the 1 arm actually! At least in at the start/midway of the motion. I think top part is better with 2 arms.
You deserve so much more views and subs. It's so hard to learn something from people who are so insane strong (not disregarding their hard work and technique). But it's way better to learn it from someone like you. And even though you are really strong as well you really think about what you're doing.
Definetely one of the best channels on whole TH-cam. Always on point, always structured. Best of the bests. Thanks for your good work.
cant wait for Planche vid ! U can do it
@Geek Climber ?? everyone is waiting :D
You are such a great person . continue doing your thing
Nice! You're slowly becoming the main character
The tip at the end about 70% bodyweighted pullup was brilliant and a great motivator to keep on with the weighted pullups!
Hey man I actually got that one arm pullup done with the help of your last video. You're a legend :)
Great analysis of the forces on your body. I’m in medical school right now and knowing the basics of anatomy really helps when training calisthenics
Hats off for giving these free technical body understanding clues!
Now that you have the strength do a one arm pull-up has your weighted pull-up gone up at all (higher than 70% bw)?
My max weighted pull-up was 77% bw in early 2020, but I haven't retested it since. It will be interesting to see if it goes up after doing all these one arm stuff.
@@GeekClimber See this where I don’t agree 100%. I can do the one arm pull-up but can’t pull 70% of my bodyweight with both arms. I trained for the OAP during the lockdown, and I didn’t had enough weight, so only I did a lot of one arm lock offs and assisted OAP. Interestingly even though I got way stronger on one arm pulls i didn’t got a lot stronger on weighted pull ups (maybe a 10-15% increase). I think that you necessarily need to able pull 70% bodyweight before even starting to train for the OAP. Pull ups are very closely connected to OAP but there are still different movements that have different requirements. I completely agree with you that one should have a solid pulling strength before attempting the OAP but I don’t think 70% of bodyweight is a necessary.
Maybe it’s also very specific for my case, since I’m a climber a never really did any weighted pull ups before, but because of climbing a lot gained good strength in both arms individually (e.g. I could do solid 90 degree One arm lock offs for 5-8 seconds by just climbing but at this point I could barely pull 50% bodyweight).
I would be very interested how others feel about this as well.
@@sokha291 You don't need weights, but it's somewhat straight forward to train up your weighted pullup. FrinksmovementTV did a good investigation about it, and if I remember correctly doing pullup with 75% of BW correlates well with the ability of doing OAP. Yes, those are completely different movements but still.
My other thought is, that lockoffs can be too intensive for the ligaments if you aren't strong. Building up strength with weighted pullups is a good way to strengthen ligaments gradually. If I didn't have to worry about my tendons etc, I would just train with weighted lockoffs, because it's very effective, but it's easy to do harm that way.
You don't need a 70% bodyweight pull up to do a one arm pull up. It will help, but I was able to do a one arm pull up before I was strong enough to do a 70% bodyweight pull up, I believe this was mostly because I did assisted one arm pull up exercises so my body was used to doing the motions and activating enough strength on one side. I'd say if you have access to weights for a weighted pull ups, do them and add in a few assisted one arm pull up sets or one arm hangs so that you can get the one arm pull up faster. If you don't have access to weights you can still learn the one arm pull up with just bodyweight exercises.
Thanks for the tips at the end. I weigh 170 pounds (77 kg) and my maximum weighted pull is currently an additional 97 pounds (44 kg). It's "only" 57% of my body weight. I'm now happy since I thought I had to go to 100% of my body weight in added weigth in order to start the one-handed pull-up.
Amazing bro!!! I'm still waiting for front lever video bro
You are a top G. Thanks for sharing your insights.
No no no, remember? Three in a row, THREE IN A ROW🌞
I want to say something about 6:47, in my case this doesnt apply and i dont know why. I am 73kg, so i should be doing pulls up with roughly 55kg (75%), but i dont train them that often, and my max is 35 (its possible to be 40, but i dont remember). And yet, a couple of days ago, i randomly tried the one arm pull up with both hands, and i got 99% of the motion done perfectly, from complete dead hang (only 2/3cm werent enough for my chin to be above the bar). So yeah i dont know why this happens. Before i used to train a lot of the exercises that the mainstream calisthenics athletes propose (archer pulls, negatives, also band-assisted OAP weighted pulls and actually i did a lot of australian one arm pulls ups)
Awesome work man! Two things. Your latissimus dorsi actually originates on the iliac crest on the ilium (your hip) as well as vertebrae T7-L5 (the highest points of your lower back towards the middle back). So when you talk about having engaged the muscles on the lower part of your back to make sure the lats is engaged, I think you actually just feel the lowest part of your lats flexing. Secondly, talking about pullups engaging the lats more than chinups is probably not correct. You have a greater degree of shoulder abduction and extension through the range of motion on a chinup than on a pullup. This should activate the lats more throughout the range of motion. The pullup will - thanks to your elbows being out from your body thoughout a large portion of the lift - engage (besides lats of course) muscle such as middle and lower trapezius and rhomboideus. It is correct however that biceps plays a larger part in the chinup than the pullups thanks to the supinated grip and larger elbow flexion.
Hey, great vid, as always! But I have one question: do you plan to make any climbing vids in the nearest future? Would be great to see how all those calisthenics skills had influence on your climbing.
I'd also be interested, if and how you could bring the new strength "to the wall"
Lets go it almost took u a whole February to do it but u did it
Great explanation and great achievement. Congrants.
You consider yourself a "middle-aged" guy... how old are you? You seem a boy not a 40 years old guy.
I am willing to bet all the marbles he is not middle aged lol. probably not even close tbh
Love the effort and hard work put into this video!
It's been about a year since I began my own calisthenics journey, and I'm coming back to this video after having achieved the one arm chin up on rings myself, with both arms even.
To make it short, I think training for one arm chin ups is most optimal on rings, just lower one of the rings and you're good to go. I simply did 3 sets of 5 for both arms, alternating right and left, only twice a week (i always do one day of cardio between two workout sessions, and I have two routines that I always alternate, so I have a workout that includes OACU practice only two times every 5 days), this is mainly because it was high intenisty low rep traning, so I have to leave enough time for my muscles to recover and to avoid tendonitis (which I've done successfully)
Honestly, I think that the OACU is the easiest advanced calisthenics move one can learn, as opposed to planches, lever skills, crosses, and so on, it is fairly isolative (mainly your biceps and lat) so there are not too many form cues that you have to pay attention to, so practicing becomes eaiser and there's was less opportunities to make mistakes.
P.S. If you feel like attempting your first OACU, please do a quick warmup set of uneven chinups on rings for the arm youre gonna try it with (not too high intenisty, just enough to get some blood into your arms, but it cant bee to easy either!), not only will it prepare your muscles and increase chances of success, it will also reduce the risk of injury, it was the key thing I needed to do my first rep.
I loved that finish after completing the first one
Friggin’ awesome! 💪 Thanks for all the break down and training tips. So enjoy the education and mental strength before physical. 🙏 Always inspiring.
I've been doing mine with a pulley system so I have exact control over how much assist I have.
There is merit in training OAP once you reach around 50%bw pullup. You get to train the nervous system and tendons/joints for unilateral strength. Naturally however, it is way harder to achieve vs. if you had a stronger weighted pullup
Extremely useful video
Nice work bro. What's your thoughts on the one arm chin on a straight bar?
Actualy you dont need a +70% bodyweigth pull up to train one arm pull up, i get the one arm pull up without doing a single weigted pull up. Its just different moves with different techniques.
Not doing weighted pull ups doesnt mean you don't have the strength to do one with 70% bodyweight which is the requirement he is talking about to be able to do a 1armer
When I started climbing I could do 1 pull up, didn't train pull ups a single time, now can do ~20 and one with ~60% BW when I tested
Great video as usual and I 100% agree with you on the One Arm Pull Up / Chin Up training. Ultimatively it is my biggest dream to unlock the OAP, alongside with climbing better but I don't actively train for the OAP apart from weighted pull ups. But I do these mainly for climbing generally. Im currently at around 45%, so I still need a long way to get the OAP, but I don't obsess over it and just start properly training for it once I reach around 70% extra bodyweight
great video, very informative
Great explanation!!
Nice job! The one arm pull up is also on my list, a tough one…
you should learn the nordic hamstring curl next
You will easily achieve a one arm pull before pulling an additional 70% of your body weight, however does make sense building strength first as it will limit injury. I weigh 70kg and can at the moment do 8 pullup with additional 30kg attached to my belt. 70% for me is an additional 49kg. As I've just got a replacement belt and haven't done a weighted training for a while know, I'll be aiming for 49kg over the course of 12week
great job! you should go for full rom where you hand is basically touching the top of your chest.
I've been subbed for a long time now, and am a true fan. But I find it surprising that after all this time you still haven't upgraded your microphone! Please save our ears and invest in a proper microphone haha. Your voice is always clipping. Keep up the good work!
Yep, sound could be better at a major climbing channel.
Your videos are way too good.
One leg squats next!!!
What is hard about the one arm chin up is the start of the movement, but you start it in pronation and then just end it in supination
It would be interesting to see and actual one arm chinup, starting and ending in supination, on bar
Can you do an OAC on the bar (instead of rings)?
I didn't attempt the OAC on the bar yet, but based on the theory, it will be very difficult to get out of the dead hang, but it will be pretty easy to do the second half of the movement. I guess if there's enough interest I will learn it and make a video about it.
@@GeekClimber please do make a video on it!
The worm pull up and the worm chin up🤣
Try Back Lever. One Arm Chin Ups and (Supinated) Back Levers will develop nice looking biceps.
So you're totally right that people should get their 2 arm weighted numbers up around 70+% BW added before attempting OAP/C, but your reasoning doesn't make any sense. if you do the same mechanical math you did for 50% with 70, it still shows the person is incapable of doing it (they would need another 15% instead of 25% but that's still very substantial). that difference in strength comes from muscles that are difficult to utilize in 2 arm pullups, but are usable in OAP's. I am not sure of the particulars of these muscle groups (I'm an engineer, not a kinesiologist) but it is at least theoretically feasible for somebody to do a OAP with only being able to do a weighted pullup for 50% BW. Certainly unlikely, given the two largest muscles, your biceps and lats, are the same between one-arm pulling and two-arm, but possible nonetheless.
you lost me at so
He didn't say that people would be able to do a OAP or OAC with a 70% BW pull up. He just said that it was a minimum requirement to start training for it
It is possible to start training for it with bands and stuff like that
@@pablolagos9713 Then even more so his logic makes no sense. Almost anything you train for you don't start with the strength to do, so why then is claiming you don't have the strength to do it a reasonable argument for why you shouldn't start training it yet?
True. I weigh 195. If I use one arm to pull myself up, that one arm needs to be able to lift 195. Doesn't matter how much you can lift with two arm pullup. It really doesn't translate to the one arm pullup. It's a completely different exercise. I thought I was pretty strong with two arms. But I can't even move an inch with one arm. Just remaining stable with one arm takes time. The best way to train for the OAP is to use resistance bands.
Intuitively, 15% pull from the opposite side sounds feasible to me, but of course it's at the very boundary of sounding not feasible. Does it sound completely impossible to you? Some post on Reddit r/bodyweightfitness even claimed that someone can do a one arm pull up with only 62% extra BW pull up www.reddit.com/r/bodyweightfitness/comments/1ath1v/i_did_a_casual_study_on_the_correlation_between/.
I am curious to know once you got the one arm. How many standard 2 arm chinups can you do? Is there a correlation to the ratio?
I can now do a negative on left and right, how long did it take you guys who can do 1 arm chin ups from being able to do negative to do a full OACU?
Remember than everyone is different and negatives do in fact help, but it only works for some people. Don’t disregard things Iike the weighted pull up etc, but i can see why you wouldn’t want to do too much archers or negative as those have higher risk of injury. However, it is best not to disregard them as exercises and it would be better to phrase these exercises as overrated or to warn your audience of the risks involved as many people would probably misinterpret your intentions. Edit: my god i tried your tip about the crossing of the legs behind, and it was so much easier, this goes to show that you have the knowledge to give advice but I’m sure its just the phrasing that is a little wonky lol
Where did I say to disregard weighted pull up? Weighted pull up is literally one of the most important exercises to build the baseline strength for the one arm pull/chin up. I also didn't completely disregard negatives, if you watched my negative video, you will see that I still do negatives on the way down instead of jumping off whenever I do a positive rep.
That tip is largely inspired by Simonster Strength, so go watch his video and sub to him to thank him lol. His videos are pretty good, but he doesn't get a lot of views for some reason.
@@GeekClimber the thing is people see things differently if you dont put a shit ton of disclaimers which is kinda sad and the same thing almost happened in Austin’s latest video (despite him providing a lot of caveats)
what is better? improve weighed pull ups or work 1 arm pull ups with bands?
How many Archer Pull ups or one finger assisted pull ups can you do?
Is to get an approximation of how much base strength you have,
Also I challenge you to learn hefesto
Awesome job! One could argue that you are doing the first half of the rep as a one arm pull up, so it is not a full one arm chin-up. Either way very impressive and instructive video.
Man, isn't the definition of the one arm chin up finishing the rep with a supinated grip?
I love this guy
Do you do both arms? Would training one arm for this really throw off the other side?
How often do you train OAP?
Do you train them every day like the Greasing the Groove system?
I find it fascinating that your approach to learning these moves is to avoid gaining muscle or strength, and instead just optimize technique. Since these are strength based moves!
More raw strength can mean more muscle mass, and muscle to mass ratio is very important to climbers.
Grip doesn't change lat activation, Shoulder rotation does.
The grip induces changes in shoulder rotation, therefore in lat activation. Also, forearm position alone (even if you assume that it doesn't result in shoulder rotation) influences biceps contribution, therefore the relative lat activation
@@samuelstromei-cleroux3419 but it's the shoulder rotation what makes the lats change in activation. And the grip change makes the biceps more or less active, but as long as the shoulders are externally rotated the lats will have the same activation, just that the movement will be easier because same lats activation + more bicep activation = more total power output.
Do you train to counter rotation?
Because I do this as a climber.
I train it by hanging from a seeling and putting my legs in very slow pace to exact stones.
Another thing I like to do is doing dynamic moves and in the moment I have the grip I try to counter the impact of the Dino. It's difficult to explain but it's a full body think. You basically engage every muscle in your body for less than a sec to counter your Dyno movement.
I do this because I observed it in a few climbers while seeing them in slow motion
Dude, you should try Brazilian Jiu Jitsu.
Can you make the front lever video ?
Your day 1 effort is waaayy better than mine
Is it okay if we train for the 1 arm PULL-UP with weighted CHIN-UPS intead of PULL-UPS?
Geek Climber logic: All the experts say this, but it didn't work for me. So they must be wrong.
Genius.
I can't do the 1 arm pull up or chin up on a bar only a piece of wood nailed to the wall above a door. It's almost easy. Not sure why?
70% extra bodyweight seems a bit much.
i was at like 40% in 2019 and almost did the one armer...
Agreed, seems like an extremely arbitrary number. There could be correlation between people who can one arm and their weighted pulls but that's it.
Hey! Why are you doing this on the ring and not in the bar? Thanks!
hey nice! is it possible to do it straight on without rotation?
I would love to see you work up to reps with a oap
beast!
Middle aged! You still have quite a while till then mate
The 70% extra bodyweight pullup is much more tangible strength goal that I think I'll try aiming for that first before attempting any one arm pull up work and see how far that goes. Lol just calculated that I can barely do 20%. Yikes...long way to go...
It helps but it’s not a hard rule. I can do the OAP but have only done 40% bodyweight pull-ups so it’s not that important
Would love to know how all these trainings help you with climbing
Can you do a video on how you learned the l-sit?
Do you still do Romanian deadlifts?
What is the basis for different grips affecting lat engagement?
idk why but, id love to see you go on a lean bulk. You'd probably make insane gains while getting stronger and more muscular without adding much fat mass.
Will you ever bulk, or do you just not care that much about it?
The truth table 😂😂😂
What's 70% of body weight? If I'm 190 lb that's 190 lb + 133 lb(70%).
Do you train both arms?
am currently sitting at around 80kgs and yesterday i achieved a 35kg weighted pull up and now i have this guy telling me to add an other 21kgs....AAAAAAA
I'm curious what you think: if one is waiting to start a OAP program until they can get 70% BW weighted pull-up, why not keep going and get to 100% before starting to learn the technique?
Honestly you can start training oap/oac as soon as you get a couple of pull ups (as long as you use a regressed exercise). The reason being is that you want to start strengthening the body unilaterally as early as possible. The biomechanical motion is not the same for weighted chins/pulls compared to one arm motions so his math doesn't really work. It's just that it is beneficial to have a lot of raw power in the bank, it's easier to progress that way.
And also there is barely any technique involved, your body will solve the technique riddle by itself if the strength is there, you are talking about a couple of procent if not less when you are speaking of technique in the oap/oac.
Nice.
Ok this guy reminds me of Deku from bnha
Can you do this for leg exercises like the pistol squat?
I can pull very close to 100% of my bodyweight on weighted chin ups but still cant do a 1 arm chin up from a dead hanging position. If I start with my arm just slighty bent I can do a rep very easily. I think my bíceps are stronger than my lats on this exercise or for some reason the starting position is the hardest for me by far
Maybe im not activating my lats correctly?
literal skill issue
My brain stops when you start using physics to explain things
What you consider middle age ?
Isn't middle-aged, by definition, anywhere between 30 and 60?
@@Tan12 40+
When is front lever coming
This last major pulling milestone is giving me severe headaches lol. Doing the front lever is so hard for my body type. Still trying my best to achieve it. I will give an update soon in a future video.
Yeah waiting for it
“How to get to +70% body weight pull up”, the video.
Edit: watch, “Pull Up My Wifé”
2:40 these massive forearms are not average at all :D
You think they're massive you cutie patootie :D
Idk why you're calling out FitnessPal or DominikSky. Neither of them encourage poor technique and they both have really good channels. I think that's really unfair of you.
if you change from pronated to supinated grip during the rep you are not doing a chin up nor a pull up. The only and biggest diffrence between chin up and pull up is here your palms are facing, the grip
5:36 this is not a chin up ignoring how bad the rp is, it starts with a pull up grip and rotate at the end to cheat the movement
Also, your 1 arm pull up technique is far from being clean, not even close to "optimal" as you said.
Is a huge milestone to do 1 rep even if is not clean, but should be les cocky about it
If you wanna criticize, it's better to criticize constructively, otherwise it's just useless trash talk. You did a good job by explaining why you think my oac is cheating, though I respectfully disagree, but you didn't explain how is my oap not clean and how is my oap technique "not even close to optimal". Why don't you explain it so everyone here can potentially learn something from you?
@@GeekClimber because English is not my main language and is hard to me, but since you ask politely calling my coment trash talking I will make my best to try to explain why your technic sucks.
A clean rep must master 2 mayor key points
First is range of movement, from the very bottom with straight elbow, at this part you did well, until up over the bar where you are very short.
Second is body position during whole rep, body must be straight, erect. You shrug like a roach, you can't keep the proper form at all.
That's regarding the pull up variant where you used a bar.
Regarding the chin up with the rings is the same but it has a third important point which is grip.
You cheat it rotating the ring in order to make it easier, which is reasonable, it's what a begginers must do. That being said, is not a clean rep at all, is just a mid step in the right direction, so as I said, your tecnich is not at a lv you can call "optimal"
Fromt lever must be close
one arm pull up on the weak arm please.
Might as well be a pro climber
Anyone noticed that he stopped calling himself the average guy?