Another Golfers elbow victim from excessive pull-ups. Thinking surgery was inevitable I came across the Arm-aid on a climbing forum, it got me back in the game, hammer curls, close grip pull-ups and arm-aid allow me to keep doing pull-ups virtually pain free.
That's the approach I've had all my success with. 1 heavy weighted day, 1 OAC specific day. I feel the opposite about negatives though. They're what injure most people. Ultimately it's just down to miss use of them, relying on the movement to get too much of their training volume in. But I do think they're over rated, I've seen people who can do over 10s negatives, yet can't go up. I struggle with 5s negatives but have 5 reps... I plan to address my eccentric deficit at some point, but I feel like peopl underutilise concentric methods!
Yes definitely. Devil is in the detail with negatives. Cycling them in varying intensities and variations that have a large eccentric bias. Definitely agree on the overuse of them though. The concentric / eccentric ratio of various movements is an interesting one I’ve recently began using more with clients, seems to help unlock moves that are on the edge. I feel like speed work / concentric emphasis is definitely undervalued in callisthenics specifically (but used in gymnastics extensively)
FitnessFAQs released a fantastic one arm pull training program two months ago that includes all of the tips from this video and more. I'm going to start it the day after tomorrow. Hope my arch nemesis golfers elbow doesn't come back to crash the party. Wish me luck
I love your beg/int/adv checklist to see where you stack up in strength. It's dead on! I've been maintaining my strength with following circuit: 1 OAC, 3 freestanding HSPUs, 5 elevated shrimp squats done for as many rounds until I can't perform the OAC.
Working on that at the moment! I try to go at my own pace for this skill and stay away from injures. I'm working on the negative move and in a separate session I do the positive one with a resistance band. We'll see how that goes!
I've had similar injury, hence way I've had around 9 to 10 months off after surgery on my arm. But trainning never stops. Health first & then I do what I can to keep my gain. I like the tshirt Tom. 😉 👍🏾😄🤙🏾💯
Thanks for sharing the tips! I've had the problem with both of my elbows across the whole summer. Really stupid injury, nothing helped but massage balls in the end. Keep it easy with one arm chinups folks! It brutal for the tendons, if you're not prepared enough.
Exercises i find working towards the real thing. The list is mix grip either bar or ring as first unilateral tendon joint prep exercise. Slack of ring strap pull towards midline assisted ones. Toms way is not necessary wrong but make sure that your are pulling towards the midline in terms of the line of pull mimicking the real thing. Last third is either wrist forearm elbow bicep shoulder off hand helping assisted ones with negatives included or counterweight pulley assisted ones.
I had golfers elbow from training too much for the one arm chin up too. Luckily I recovered after around 2 months from reducing volume and training frequency. Still making great gains from the reduced workload.
Nice T Bro. Good vid. I'm 71kg and have a 5 rep 22.kg weighted chin. I've attempted an eccentric once but fell out of it but this gives me confidence that I could have another go. I've had the opposite to golfers elbow, the outside flare up and that took a year to rehab so I don't want to go back there. That archer row looks sick.
Listened closely all the way through - great and informative! I've been working on this skill for a while, but always end up backing off due to that potential for tendonitis in the elbow. I'm hoping a bit more general conditioning around the exercise might help me get there this year.
Training oac before fl as i have extremely short arms which make straight arm statics extremely hard haha. I like your videos and your information and I found that it really helped!!
What about isometrics? With the potential for this move to drive biceps tendonopathy or medial epicondylitis a more isometric approach may be useful. All the current evidence coming out is showing that low rep/high load, and especially isometrics, is an excellent way of stimulating tendon remodelling and settling inflammatory/degenerative reactions. Why not do an active hang, mid-range hold and end-range hold aiming for sets of 15-30 seconds in each position? Improves strength, endurance and limits potential for tendon reactions
Another point to consider would be: do you need it? Is it a priority? Is it relevant? For example if you practice rock climbing/bloc then having a one arm lock off, then overtime a good one arm negative, then a good one arm pull up could be a good idea.
Checklists are quite a funny thing. I can do full planche, I can do Handstand Push ups, 90 degree push ups etc. Also my 1 rep max in pull ups is my bodyweight added, but due to a pretty big scoliosis my abdominals are really weak, I cant even hold a solid one leg Front Lever. So following your list Im not even an intermediate athlete I guess its not always that easy to put things in categories 🙏
I independently came to the same conclusion as you based on my experience with this movement. One-arm chin up specific training (i.e negatives) should only be done once a week at the most. After doing just one slow negative rep (lasting 10-15 seconds) for each arm for two sets, my biceps are absolutely obliterated, especially in the region near the elbow joint.
You definetely need to change the intensity of your workouts (from heavy to light) and use heavy intensity once a week max. I have trained negatives almost every day (heavy intensity) and developed partial rupture of my both pecs.
I want to practice the one arm chin up everyday but you said in this video that even training it 3 times a week caused u injuries. How many times a week u think I should train for it
i wasnt able to do a one arm chin up, then i went working on a fishing boat for 3 months, after that ive been able to do one , one arm chin up on either side.
the way the heal and not get injured is to strengthen the forearm to a really high level, hand gripers at 150gk at least.. biceps will get you injures overall forearms complete good arms and a nervous system workout too.
I feel like there should be much more caution about chin-ups in general because of the risk of Golfer's Elbow. If you don't have great flexibility, or you're going suddenly heavy/high volume and full ROM, the strain on the elbow is real especially in the lower position on a straight bar. To be safe, I avoid the bottom 5% of the chin-up ROM and doing so has prevented any flare ups of Golfer's Elbow for a couple of years now.
i think if u are still under 1 rep.. it will take u forever to get volume that is needed each sesion.. for that reason.. strenght aproach with weighted pullup / chinup will slowly build u up to crazy level... with good programing it will not hurt ur connective tissue
Is it best to prioritise one or two skill moves to train on and develop or do a little bit of everything both in strength training and skill sessions so can achieve more skills down the line? Thanks
Hey Tom, do you think there's a specific ratio between weighted chin-up strength and one arm chin-up strength? I.e.: pulling +60%bw with a weighted chin-up is enough to get you a OAC. I understand they're different movements and it would still require some specific training, but maybe there's an average ratio that seems to be the tipping point.
On his advanced skills list there is the OAC & having 3 chin ups with 66% of your bodyweight. So I would say being able to do 1 chin up with 75% of your weight, it shoud me fine
💪🏽👍 I’m stuck in my progression with achieving the one arm chin up. Can do 2-3 weighted 57% chinups, a few sec negatives, lots of assisted, so close... What to do??
i already knew its Hard on the Elbow so my current training is 3x3 chinups as Main movement and supported By some preacher curls for 4-6 weeks and then i Start with negatives
Back when I could do pull ups I did just negative pull-ups without control over them I let my self fall and had arm problems but in this way I forced my body to get stronger Ive tried today one arm chin ups but I haven't done a regular pull up for 7 months and gained 20 kilos so this was a bad idea my arms fell now wiggili and I don't know if I should start like that I was going to the gym everyday before 7 months but now I haven't trained that long sport just made me sick I wannt to go just learn those techniques and do no sport beside.
That's interesting. For me it's also a bit weird: I can't do any muscle ups but can do 20 chin ups and 10 pullups, yet I can only do a negative one arm chinup even though I've been training for it once a week for 3 years.
Where is the video about eliminating weak spots in pullups/chinups Tom? You didn't link that,as you said yoy would. Anyone else knows which video he is referring to?
Андрій Нагорний almost no intermediate and advanced skills in calisthenics are this way, though being very strong certainly makes it easier, they are skills. That’s correctly named.
You could probably rehab that golfers elbow injury with just negative reps if its just a tendon problem. I pretty much do all my exercises as negatives but just adding more weight on each time. Managed to permanently resolve a tendon injury in my wrist that way. Now my hammer curls are equal weight again.
*discussing the one arm chin up*
Tom: "...It's kinda been up and down..."
Me: Ha!
Pull Up Bar-ista. Ever considered making that your channel name? With those coffee skills you certainly live up to it.
Golfers elbow knocked me out as well, I feel ya man
Another Golfers elbow victim from excessive pull-ups. Thinking surgery was inevitable I came across the Arm-aid on a climbing forum, it got me back in the game, hammer curls, close grip pull-ups and arm-aid allow me to keep doing pull-ups virtually pain free.
That's the approach I've had all my success with. 1 heavy weighted day, 1 OAC specific day.
I feel the opposite about negatives though. They're what injure most people. Ultimately it's just down to miss use of them, relying on the movement to get too much of their training volume in. But I do think they're over rated, I've seen people who can do over 10s negatives, yet can't go up. I struggle with 5s negatives but have 5 reps... I plan to address my eccentric deficit at some point, but I feel like peopl underutilise concentric methods!
Yes definitely. Devil is in the detail with negatives. Cycling them in varying intensities and variations that have a large eccentric bias. Definitely agree on the overuse of them though. The concentric / eccentric ratio of various movements is an interesting one I’ve recently began using more with clients, seems to help unlock moves that are on the edge. I feel like speed work / concentric emphasis is definitely undervalued in callisthenics specifically (but used in gymnastics extensively)
FitnessFAQs released a fantastic one arm pull training program two months ago that includes all of the tips from this video and more. I'm going to start it the day after tomorrow. Hope my arch nemesis golfers elbow doesn't come back to crash the party. Wish me luck
I love your beg/int/adv checklist to see where you stack up in strength. It's dead on! I've been maintaining my strength with following circuit: 1 OAC, 3 freestanding HSPUs, 5 elevated shrimp squats done for as many rounds until I can't perform the OAC.
Working on that at the moment! I try to go at my own pace for this skill and stay away from injures. I'm working on the negative move and in a separate session I do the positive one with a resistance band. We'll see how that goes!
I've had similar injury, hence way I've had around 9 to 10 months off after surgery on my arm. But trainning never stops. Health first & then I do what I can to keep my gain. I like the tshirt Tom. 😉
👍🏾😄🤙🏾💯
how many days were u training in a week? I do not want any injury 🥴, and what do u suggest
I have never left a comment before on a tutorial ever. You have my respect tom 🔥
Thanks for sharing the tips! I've had the problem with both of my elbows across the whole summer. Really stupid injury, nothing helped but massage balls in the end. Keep it easy with one arm chinups folks! It brutal for the tendons, if you're not prepared enough.
Exercises i find working towards the real thing. The list is mix grip either bar or ring as first unilateral tendon joint prep exercise. Slack of ring strap pull towards midline assisted ones. Toms way is not necessary wrong but make sure that your are pulling towards the midline in terms of the line of pull mimicking the real thing. Last third is either wrist forearm elbow bicep shoulder off hand helping assisted ones with negatives included or counterweight pulley assisted ones.
Really enjoying the vibe of the channel this year. Keep it up man
I had golfers elbow from training too much for the one arm chin up too. Luckily I recovered after around 2 months from reducing volume and training frequency. Still making great gains from the reduced workload.
Nice T Bro. Good vid. I'm 71kg and have a 5 rep 22.kg weighted chin. I've attempted an eccentric once but fell out of it but this gives me confidence that I could have another go. I've had the opposite to golfers elbow, the outside flare up and that took a year to rehab so I don't want to go back there. That archer row looks sick.
Listened closely all the way through - great and informative! I've been working on this skill for a while, but always end up backing off due to that potential for tendonitis in the elbow. I'm hoping a bit more general conditioning around the exercise might help me get there this year.
get 90% +BW pullup and u will instantly have it
@@sinisaass1993 r you sure?
@@bautistachequim5434 its guidence from overcoming gravity 2
85% bodyweight chinup will do it!
@@miks_eihe Hey there man, I’m a little confused. What exactly does that mean if you wouldn’t mind me asking?
Training oac before fl as i have extremely short arms which make straight arm statics extremely hard haha. I like your videos and your information and I found that it really helped!!
What about isometrics? With the potential for this move to drive biceps tendonopathy or medial epicondylitis a more isometric approach may be useful. All the current evidence coming out is showing that low rep/high load, and especially isometrics, is an excellent way of stimulating tendon remodelling and settling inflammatory/degenerative reactions. Why not do an active hang, mid-range hold and end-range hold aiming for sets of 15-30 seconds in each position? Improves strength, endurance and limits potential for tendon reactions
Another point to consider would be: do you need it? Is it a priority? Is it relevant?
For example if you practice rock climbing/bloc then having a one arm lock off, then overtime a good one arm negative, then a good one arm pull up could be a good idea.
Thank you for the video Tom! I always look forward to them. Have you ever tried to max out your pull ups? If so, how many did you do? Thank you
Checklists are quite a funny thing. I can do full planche, I can do Handstand Push ups, 90 degree push ups etc. Also my 1 rep max in pull ups is my bodyweight added, but due to a pretty big scoliosis my abdominals are really weak, I cant even hold a solid one leg Front Lever. So following your list Im not even an intermediate athlete
I guess its not always that easy to put things in categories 🙏
I independently came to the same conclusion as you based on my experience with this movement. One-arm chin up specific training (i.e negatives) should only be done once a week at the most. After doing just one slow negative rep (lasting 10-15 seconds) for each arm for two sets, my biceps are absolutely obliterated, especially in the region near the elbow joint.
You definetely need to change the intensity of your workouts (from heavy to light) and use heavy intensity once a week max. I have trained negatives almost every day (heavy intensity) and developed partial rupture of my both pecs.
I'm loving this series Tom , keep them coming .
I want to practice the one arm chin up everyday but you said in this video that even training it 3 times a week caused u injuries. How many times a week u think I should train for it
i wasnt able to do a one arm chin up, then i went working on a fishing boat for 3 months, after that ive been able to do one , one arm chin up on either side.
the way the heal and not get injured is to strengthen the forearm to a really high level, hand gripers at 150gk at least.. biceps will get you injures
overall forearms complete good arms and a nervous system workout too.
why not getting super heavy weighted pullup and OAC will come passive :) withought specific training...
Strict form ring archer chin ups got me to 1x one arm chin on each side. Skip negatives as they will give golfer's elbow
I'd like to learn the OAC, but I'll have to pass. The risk of tendonitis is just too great for my tastes. Thanks for your honesty
This is so helpfull. Thank you very much for this Top video. Greetings from Germany
Thanks for bringing up the topic of strengthening the tendons, I think that part is really important, and also neglected in a lot of OAC videos.
I feel like there should be much more caution about chin-ups in general because of the risk of Golfer's Elbow. If you don't have great flexibility, or you're going suddenly heavy/high volume and full ROM, the strain on the elbow is real especially in the lower position on a straight bar. To be safe, I avoid the bottom 5% of the chin-up ROM and doing so has prevented any flare ups of Golfer's Elbow for a couple of years now.
i think if u are still under 1 rep.. it will take u forever to get volume that is needed each sesion.. for that reason.. strenght aproach with weighted pullup / chinup will slowly build u up to crazy level... with good programing it will not hurt ur connective tissue
Is it best to prioritise one or two skill moves to train on and develop or do a little bit of everything both in strength training and skill sessions so can achieve more skills down the line? Thanks
My go-to 'advanced' pulling movement is OACU negatives. I'd really like to do archer pull-ups too, but I don't have the space for them.
Hey Tom, do you think there's a specific ratio between weighted chin-up strength and one arm chin-up strength? I.e.: pulling +60%bw with a weighted chin-up is enough to get you a OAC. I understand they're different movements and it would still require some specific training, but maybe there's an average ratio that seems to be the tipping point.
On his advanced skills list there is the OAC & having 3 chin ups with 66% of your bodyweight. So I would say being able to do 1 chin up with 75% of your weight, it shoud me fine
@@remilaget4623 Oh yeah, I completely forgot about that, my bad. Thank you.
💪🏽👍 I’m stuck in my progression with achieving the one arm chin up. Can do 2-3 weighted 57% chinups, a few sec negatives, lots of assisted, so close... What to do??
great video
i already knew its Hard on the Elbow so my current training is 3x3 chinups as Main movement and supported By some preacher curls for 4-6 weeks and then i Start with negatives
Back when I could do pull ups I did just negative pull-ups without control over them I let my self fall and had arm problems but in this way I forced my body to get stronger
Ive tried today one arm chin ups but I haven't done a regular pull up for 7 months and gained 20 kilos so this was a bad idea my arms fell now wiggili and I don't know if I should start like that I was going to the gym everyday before 7 months but now I haven't trained that long sport just made me sick I wannt to go just learn those techniques and do no sport beside.
and a barista as well
!;]
I can do like 4 clean muscle ups, but I'm not even close to a one arm chin up. Your pull up strength needs to be insanely fcking good.
That's interesting. For me it's also a bit weird: I can't do any muscle ups but can do 20 chin ups and 10 pullups, yet I can only do a negative one arm chinup even though I've been training for it once a week for 3 years.
Can i ask the brand/ name of your coffee machine? *to prevent muscle imbalance
Storm Ranger it’s a Bezzera Magica but an old model. They’ve scrapped the dual boiler in recent models which make it not quite as good
Could you please tell me the brand of the cappuccino cup? I really like it..
Bimmlu notneutral, they’re good
@@BodyweightWarrior Thank you!
Where is the video about eliminating weak spots in pullups/chinups Tom?
You didn't link that,as you said yoy would.
Anyone else knows which video he is referring to?
anambivalentenemy updated, all good now
I can no longer train without my pre-workout latte!
LOL
thanks for the video. could you please put daniel's video in the description? thanks man.
Yuval Mayo there now :)
Name song?
4:26 P O O
Thank you, Tom! =D
What exercise is this? 7:30 I’ve done it but what’s it called? Floor Archer pull up?
Archer Australian pull ups
I always thought one just start being able to do o.a.c.u. at some point - simply after getting strong enough.
Андрій Нагорний almost no intermediate and advanced skills in calisthenics are this way, though being very strong certainly makes it easier, they are skills. That’s correctly named.
Well, I actually obtained it by accident during a lot of front lever training with a lot of L rows and weighted pullups
Unpopular opinion:
one arm pull ups => one arm chin ups
whatever you prefer, only difference is disadvantage to elbow flexors
@@BodyweightWarrior I can do both for 3 reps if you'd like to check my ig sander.cali but I prefer pull ups
So that mean you're not going to train for OAC? 🤔
Noro Hruška yes and no. It’s being worked but not as a primary focus
If í hang on one arm it feels like my tríceps area are burning/pulled apart...
Learn to lockoff a very high pullup with both arms first. You almost want it to feel like you are on the verge of pushing
Try to scale back and maybe work up to a 2 min 2 arm hang then take a rest period and try 1 arm again.
I am the 100th comment 💯
90 kilos? How tall are you?
191 cm
@@bernd8608 Damn.
Was just thinking about this. And then you upload.
Law of attraction or coincidence with ridiculously perfect timing?
You could probably rehab that golfers elbow injury with just negative reps if its just a tendon problem.
I pretty much do all my exercises as negatives but just adding more weight on each time. Managed to permanently resolve a tendon injury in my wrist that way. Now my hammer curls are equal weight again.
God dammit im only intermediate after 3 years of calisthenics training
Hello Brother
I feel like the risk vs. reward isn't there for the OACU. Going to instead focus on packing on weight for weighted pull-ups.
I had elbow issues as well with one arm pull ups but it was tricep tendonitis which just never seems to fully heal.
Yeah golfers elbow sucks...
Don’t do this there’s literally no point unless you want to put unnecessary strain on your elbow
Stop with the vocal fry dude