How to One-Arm Pullup (in 16 Levels of Difficulty)
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- เผยแพร่เมื่อ 7 ธ.ค. 2020
- #onearmpullup #climbingtraining #pullups
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One-arm pullup progression! This video takes us from level 1 to level Puccio in the journey to a one-arm pull-up. The list is in order from easy to… Puccio (really freaking strong).. But, of course, there may be some variation depending on each individual. This in the introductory video, keep an eye out in the future for our video on designing a training program to be able to do a one-arm pull-up!
Be sure to check out the website, as well! As I have descriptions of EACH version and some tips on how the exercises are helpful in your journey to a one-arm pull-up!
www.HoopersBeta.com/library/one-arm-pull-up-progressions
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, SCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
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If I can pullup with +50%BW, can do 4-5sec unassisted lockoff with one arm, but can't do archer pullups (When done with completely straight arm, of course. )... What am I doing wrong? You clearly list them way below on the difficulty scale.
Really cool and short/concise. Helps me understand reasonable progression-eventhough I may not attain the 1 arm pull-up. More focused on the process and journey of self improvement. 🙏🤘
Really cool vibe is going on in the video!(thanks to the song+attitude!)
Great video. I really want to move up this progression!
This is the content I needed. Was really hoping you'd crank out a Puccio Pull :D
Haha I got close! (I think 😅)
Whats ur current status update?
super fun video guys!
Thanks for the inspiration...I´ll try that ! :)
This was awesome!!
digging the tunes
Cool video! Would be interesting to see a similar video but for a front lever
Front levers, just as easy.... Kidding. But good idea! Coming to your viewing experience soon 😉
I guess your neighbours are used to shenanigans of all sorts 😇. Instructive and entertaining video👍. Missed the bloopers ;)
Haha yeah fortunately my neighbors are friendly and always just laugh, never yell :)
Splendid!
A half pull-up there... but you’re on your way!
Coooool ! Thanks body!
Hey Dr Hooper! How do you determine what's too much and what's too little with regards to difficulty/number of reps? While also being able to be able to train these exercise more often? I worked out and my biceps are still tired/sore almost 2 days later so that tells me I did too much...
Hi Sir DJ Hooper,
Great content as always, I didn't know we could divide it in so many difficulties.
I'm using the one hand on the forearm, with 2 sets twice a week but I don't improve anymore, I'm stuck a 4 repetitions max, sometimes even down to 3. I can do level 8 and level 11 but my lockoff is not strong enough to stay without going down if I go one hand. Can't wait for the "future for our video on designing a training program to be able to do a one-arm pull-up" to be able to find new ways to improve !
My advice is to work a lot in the stabilization of the scapula. Do lots and lots of scapular pulls, both two and one handed and even in a rowing position. Also do assisted isometrics for all segments of the exercise. If you don't got your first one armer at least you will see some improvements in your climbing.
I didn't include the one hand on the forearm one because, honestly, I don't think it's that helpful in progressing to a 1-arm pull up. It doesn't create enough of the mechanics / stabilization that you need to do one. Try some of these levels though and see if you can make progress!
@@HoopersBeta Thanks, I'll try, starting today!
Impressive
I was doing the band assisted one arms before doing good negatives. I'll switch that arround
I think the general consensus is that typewriters are easier than archers. Great exercises though. I'd add one-arm scapular pull-ups to the list.
You see a lot of ppl do weighted pullups with the weight in their other hand but it's actually really REALLY easy to cheat this way!! Clip the weight onto a harness and you're good to go :)
Should I specifically train my weaker (left) side? I read some opinions for and against it, what do you think?
🔥
I've always found such secrets or techniques of one arm pull-ups a little strange. I found doing 40 - 80 pull ups every other day made one arm pull ups a kind of natural occurence eventually. The same went for front levers, just doing 30 hanging leg raises every other day made front levers possible. Idk, for those of you that see all of these levels and become discouraged by training specifically for this kinda gimmicky ability, just realise you can do this by doing lots of pull ups without the faff. Maybe it takes longer (?) but it doesn't require any extra equipment.
Eh, I think people's journey to a one-arm pullup can vary quite a lot (and front levers even more so -- just watch some of Geek Climber's videos!), thus the variation in training technique. But hey, if you can get there by just doing tons of pullups (without causing any overuse or muscle imbalance issues) then more power to you! Thanks for chiming in.
-Emile
whenever I try weighted pull ups my elbows ( inside ) always flare up… is there a recommended range of motion, rep amount, or volume to progress without aggregating the eblows?
After seeing some mutants on Instagram I'd add some levels to this...
1arm on 8mm, 2 arms + more than 100%BW, it's harder than before to impress anyone with a simple onearmer :(
haha dang! Yeah there are some crazy strong people out there! We could include the Megos level in that as well and do multiple 1 arms on a 10mm edge while eating a carrot and talking about the best climbs he did in his favorite yellow shirts.
Personally prefer pulley w/weight assisted, iso bands, as bands help the most where you need it the least...
Pulley systems are great! Provides an equal amount of force off rather than varying like with the bands. If you have access to one, definitely a good tool :)
Great Vid. Do you think 1 arm pull ups really add to your climbing higher grades or finger strength is more a factor? Also great t shirt, who sells those?
Overall finger strength and technique would be more important in my opinion. Good shoulder strength and stability will definitely help, though!
Shirts will be available soon!!
How many of you guys can say you’re doctor can do a one arm pull-up? Badass
What's the song?
at level 13-14 for soooo long now :p can you make a step by step for the front lever to?thanks
Yeah! I think that's a great idea :)
You might like th-cam.com/video/nt2DOn4lp68/w-d-xo.html
I dislike band assisted, because it's really hard to measure progress and it's really easy to not try as hard as you can, by assisting too much. If you have access to a pulley system it's the better alternative imo. One arm shoulder shrugs were a gamechanger for me.
thanks for teaching us weaklings, senpai
makes me wanna reach it even more (on level 13 now)
So you don't reckon one arm shoulder shrugs are a prerequisite for one arm pullups?
Lol im only on level 8 at the moment. Im learning one arm lock off now
This misses the most crucial part, Hooper 😁
How many of these should I be able to do before moving to the next level?
It's not a rigid system :). The exercises are roughly ordered from easiest to hardest, but you don't have to treat each one as a barrier to the next. Pick the hardest one you can do with good form, use typical strength training rep ranges (roughly 4-6), and progress it as far as you conveniently can, then switch to a harder variation 💪
NEEEEEEEEEEEEEEEEEEEEEEEEEEEED
So I weirdly can do level 13 band assist high grip but can't do a 1 arm lockoff.
What muscles am I missing?
1-arm pullup abilities seem to be super variable between people. Geek Climber did a cool video on his one-arm pullup journey where he provided some insight on what worked specifically for him. Maybe it would be helpful for you, too!
@@HoopersBeta on it! Thanks! ☺️
Somewhere between step 10-12. 🤞For by the end of this year
You got this!
Nothing about rest time, training frequency or programing ?
Upcoming in a future video!
im somewhere between level 13 and 14. I haven't seemed to be able to progress past that.
I just got it after a year of training for it. Try it with a pulley system. Get some weight, tie it on a paracord rope and just throw that over a pullupbar. Nothing fancy, but way more consistent than an expander. Also do negatives, especially the standard grip ones. You can also try the undergrip negatives too, but they are too easy to get you past the last 5%. Good luck brother 💪
Puccio pull ups haha
!!!
thumbs up for the dbz reference
The most important step: rehab every day.
You need more range of motion.
Be super skinny, got it!
Be skinny rule one
Nah rule #1 Get Strong and Healthy :)
@@HoopersBeta I'm like a God
Regular pull ups are inefficient, do crossfit pull ups instead. Like so you get the whole body involved xD.