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A guy in another video tried focusing on the top of the range, and it didn't help him achieve the OAP. What he found is that being stronger at the bottom and getting through the first half quicker is what helped him at the top.
4 months late, but interesting subject so I'll comment anyway😂 I'd argue the exercise here is more of a full ROM OA scapular pull up/scap activation. Scapular depression strength is obviously super important for that part of the OAP though. And I agree that lengthened partials are awesome for hypertrophy! But to consider this a long length partial OA pull-up, I'd argue there would have to be much more elbow flexion and shoulder extension.
I just noticed my grip isn't all that, my dominant hand is alright but I'm very lacking in grip strength in my left hand. Better work on one hand hangs first
The reason it’s effective is because you are training the serratus anterior which helps stabilise your shoulder joint on the arm your hanging from. It’s good for initiating the OAP but lockout (chin going over the bar) still requires more strength which can be achieved through weighted pull ups. Ideally 50% of extra BW for 5-8 reps is good enough
@@doylepritchard1625 the movement of pulling up with one arm putS a huge pressure on your tríceps. I do not recommend at all this movement. Because It IS risky and not worth It. Now i do front lever pull ups with bi problem. I can do oap but i just do not need It. It only a visual skill for showing off. Not yo gain any strength. Stay safe bro
So, its like the scaptula retraction exercise we all did in our earlier days to improve our pullups but now we should do it with one arm to improve the one arm pullups? Okay man. Understood the assignment. Now, I'mma get back to the grind. Thanks.
I though that would only help you with the bottom of the motion. I was struggling with the top part of the one arm pull up until I started incorporating deeps in my training. Since the top part of the pull up is mainly triceps. How does working of the bottom of the movement help you progress on the top? 🤯
At least for me, the bottom ROM is the toughest part of an OAP, so being stronger at the bottom means that you'll have more energy to pull at the top. Dropping quickly into a full passive hang and using the stretch reflex to pull through the bottom ROM feels so much easier to me than hanging from the bar for a couple seconds and then statically starting the OAP.
Thank you so much! Holding dumbbell in one arm while pulling up with another is really smart and effective trick which I couldnt figure out myself. All the best!!!
A good warm up is to do before this is hanging (two arms) shoulder shrugs. The exercise in the video i think is also good to put at the end of your warmup. I would guess if you have healthy shoulders this is fine to be the main warmup by itself
If I've had a training session in the past 24hrs then i find it fine to do 1 arm shrugs as a warm up, gradually building intensity. If I've come off the back of a rest day, I start with two arms as a warm. You should always do what feels best and comfortable for you 👍
Will this help with one arm pull up progression? I can do one arm negatives with ease but the bottom part is way more difficult. How much time do you estimate it will take. I can do half one arm pull ups but starting from 90 deegr anglr
I have a grade 1 (or whatever the lowest is) SLAP tear. Can definitely tell my shoulder is a little wonky, but no surgery needed (yet) and I can still climb and do most things cautiously, fingers crossed.
i think that's probably kind of specific to you and your strength curve. It's really just a partial rep off the bottom. If that's your weakest link, it would definitely help, but everyone's different and can be weaker through the middle or the top. Full one arm reps with something like an assisted pullup machine would be ideal. Congrats on your achievement regardless.
This type of exercise tends to help people with regular pullups, but yes obviously if you're hench as fuck in the bottom and weak at the top then it won't be useful
try starting at 90 at going up to the top, that would probably help with the upper portion. It's also how I started training to do it, and I managed to get it a month or two later.
one tip i heard is that if you are very close to getting a one arm, try isolating different parts of the movement, some people are stronger or weaker at the top lock off, middle pull, or starting, and when you know what part you are lacking strength for, you can train more efficiently
how much of thet one arm pull up is dependent on some funny little muscles like the teres major?. that twisting motion in the pull up seems to be essential.
If your shoulder bicep tricep tendons arent strong enough to safely bear the brunt of the weight rest slightly with the toes onto the ground or put a small step box onto it using the toes slightly to build up that tissue tolerance
What you are doing by pulling up without bending your arm, is isolating and engaging your scapula muscle, it is a great exercise to help with pull ups...
The cue is to start with a micro bend at the elbow sink down onto the shoulder into the ribcage while at the same time straightening the elbow of the hanging arm. Your should feel it in the bicep triceps rear delts lats middle lower trapezius. Some portions of the One arm pull up uses triceps too but the first initial part is tremendous degree of bicep brachialis. it took me a while to understand the body understanding about this dynamic and static hanging progressions in Oap training which are just as important as the dynamic bent arm work
@@georgepetrou501 i can nearly do a 100%bodyweight pull up and no where near close to one arm pull up, i know people who can only do 70% bodyweight pull up but do one arm pull ups
@@_uchiha You say nowhere near close to a one arm pullup but you're pretty close in your video lol. Anyway, if you can do 80% I almost guarantee you can do the oap. It's just the fact that you haven't paid enough attention to it. When I was at 3x6 for 50% of bodyweight pullup, and around 75% for 1, with a month of one arm pull training under my belt, I achieved it almost easily. And this is the case for most. It won't take you more than 2 weeks to get it if you try, I promise. You're very strong
@@_uchiha Hahahah that's not me unfortunately, I'll change my pfp to myself doing it when I achieve it. I guess we're around the same level of strength, I can pull 85% of my bodyweight for 1 rep. How about you?
I started working on doing a one-arm pull up about 6 months ago, and just the other day I finally unlocked it! I’m now going to do them a couple of times a week. Now the goal is to get consecutive one armers 💪 💪 💪
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*Folks, I did 10 pull-ups on one arm* *Support me!*
Crazy timing! I've recently started working on achieving a one-arm pullup. Thanks for the advice!
*Folks, I did 10 pull-ups on one arm* *Support me!*
@@ericmamleevyay bro! Keep going!
@@ericmamleev😳
This man training to be a hero for fun 😂
How does this help with the top of the range?
A guy in another video tried focusing on the top of the range, and it didn't help him achieve the OAP.
What he found is that being stronger at the bottom and getting through the first half quicker is what helped him at the top.
These are called lengthened partials. They’re blowing up in the hypertrophy literature right now. Sweet!
4 months late, but interesting subject so I'll comment anyway😂 I'd argue the exercise here is more of a full ROM OA scapular pull up/scap activation. Scapular depression strength is obviously super important for that part of the OAP though. And I agree that lengthened partials are awesome for hypertrophy! But to consider this a long length partial OA pull-up, I'd argue there would have to be much more elbow flexion and shoulder extension.
Pete is so fn strong yet the way he carries himself and talks is very humble like he is just a regular dude.
I just noticed my grip isn't all that, my dominant hand is alright but I'm very lacking in grip strength in my left hand. Better work on one hand hangs first
Great advice man, I've been working towards that for a while. I will 100% try to do this.
*Folks, I did 10 pull-ups on one arm* *Support me!*
I love this one, but recently my left shoulder started giving up when doing those :-(
I feel you, gotta work on them rotator cuffs
Same, it took me a month or so to get over the muscular “learning curve,” but eventually my joints ended up getting normalized to the load.
So is it’s like a 1 arm scapula pull up?
Bold of you to assume that I'm able to hang from the bar with one hand 😢.
Did he just casually do a one arm pull up on a pinch block shaped ledge? How do you get such a spiderman level of grip
*Folks, I did 10 pull-ups on one arm* *Support me!*
1 arm Scap shrug
The reason it’s effective is because you are training the serratus anterior which helps stabilise your shoulder joint on the arm your hanging from. It’s good for initiating the OAP but lockout (chin going over the bar) still requires more strength which can be achieved through weighted pull ups. Ideally 50% of extra BW for 5-8 reps is good enough
I tore my tríceps with one arm pull UPS. Be careful guys
how ?
@@doylepritchard1625 the movement of pulling up with one arm putS a huge pressure on your tríceps. I do not recommend at all this movement. Because It IS risky and not worth It. Now i do front lever pull ups with bi problem. I can do oap but i just do not need It. It only a visual skill for showing off. Not yo gain any strength. Stay safe bro
Looks like when you do a one arm pull up your unused arm gets mad and goes full CP.
So, its like the scaptula retraction exercise we all did in our earlier days to improve our pullups but now we should do it with one arm to improve the one arm pullups? Okay man. Understood the assignment. Now, I'mma get back to the grind. Thanks.
I was getting close and now I have a pinched nerve in my shoulder, just love losing progress due to injury.
You’re a beast Pete!
Could be worse, i broke my forearm and now it is difficult to even use my fingers, i will have to wait until my bones and muscles are fully recovered
@@blackly_0726 Best of luck on your recovery, I've broken many bones myself, shit sucks the big one.
I though that would only help you with the bottom of the motion. I was struggling with the top part of the one arm pull up until I started incorporating deeps in my training. Since the top part of the pull up is mainly triceps. How does working of the bottom of the movement help you progress on the top? 🤯
At least for me, the bottom ROM is the toughest part of an OAP, so being stronger at the bottom means that you'll have more energy to pull at the top. Dropping quickly into a full passive hang and using the stretch reflex to pull through the bottom ROM feels so much easier to me than hanging from the bar for a couple seconds and then statically starting the OAP.
Thank you so much! Holding dumbbell in one arm while pulling up with another is really smart and effective trick which I couldnt figure out myself. All the best!!!
Do you warm up for that, or do you consider it a warm-up exercise?
A good warm up is to do before this is hanging (two arms) shoulder shrugs. The exercise in the video i think is also good to put at the end of your warmup. I would guess if you have healthy shoulders this is fine to be the main warmup by itself
If I've had a training session in the past 24hrs then i find it fine to do 1 arm shrugs as a warm up, gradually building intensity. If I've come off the back of a rest day, I start with two arms as a warm.
You should always do what feels best and comfortable for you 👍
Will this help with one arm pull up progression? I can do one arm negatives with ease but the bottom part is way more difficult. How much time do you estimate it will take. I can do half one arm pull ups but starting from 90 deegr anglr
I tore my labrum and had since undergone surgery to repair it.
It’s been 3 years and I still can’t hang from one arm :/
I have a grade 1 (or whatever the lowest is) SLAP tear. Can definitely tell my shoulder is a little wonky, but no surgery needed (yet) and I can still climb and do most things cautiously, fingers crossed.
i think that's probably kind of specific to you and your strength curve. It's really just a partial rep off the bottom. If that's your weakest link, it would definitely help, but everyone's different and can be weaker through the middle or the top. Full one arm reps with something like an assisted pullup machine would be ideal. Congrats on your achievement regardless.
Assuming that all parts are ur weak point than this is what u should start with tbh, than start doing negative once u get that down
@@keithfields1756 sure, but like I said, it’s not everyone’s weak point
@@alexshaykevich509 than you should do negative and if ur strong enough do holds at the top or the spot you struggle most at
@@keithfields1756 or what i originally said.
This type of exercise tends to help people with regular pullups, but yes obviously if you're hench as fuck in the bottom and weak at the top then it won't be useful
130% bodyweight one arm pull-ups? Crazy
Why the different color socks
Did you mean back muscles?
Why’s no one mentioning the mono pull-up?
Awesome! Keep going !
Rare to see someone not flopping about like a fish and calling it a one armed pull up. Thats suuuuper strict. Very impressive
Sad seeing so many videos about pullups when I've got a rotator cuff injury :(
Day 2 learning 1 arm pull up
Damn, this coulda been a 10 second video.
forget one arm thats 1 finger
Does this also help with the top part of the OAP? I can now pull towards 90, but going further feels impossible🤔
try starting at 90 at going up to the top, that would probably help with the upper portion. It's also how I started training to do it, and I managed to get it a month or two later.
You could try to do slow negatives of only the second part of the ROM. So starting at the top and stopping at 90
Ty for the advice!
perfect
One Arm Scapula Pull Ups
1 finger pull up is crazy
Nice
Beginners should rest 2-3 minutes and also add 5-10% of bodyweight unless bodyweight is hard enough where they cant complete 8 reps for 3 sets
I bet gymnists and farmboys fear this mans grip
do these feel insanely hard to anyone else? can do pull ups with +60%bw but these feel impossible…
My shoulder would be ripped out of my body if I hung from one arm completely relaxed :( :(
Would doing negatives help with the motion thats not getting fully accessed while youre not strong enough to 1 arm?
Common sense, the fact no one knows this, i gotta start teach 😂
Really making us watch til the very end aren’t you…
I started trying one armed pullups yesterday and got about ~30% of one, funny this popped up today
What about of doing those 1 arm scapula pulls hurts my shoulder, I have the strength to do that part but it’s just painful
one tip i heard is that if you are very close to getting a one arm, try isolating different parts of the movement, some people are stronger or weaker at the top lock off, middle pull, or starting, and when you know what part you are lacking strength for, you can train more efficiently
how much of thet one arm pull up is dependent on some funny little muscles like the teres major?. that twisting motion in the pull up seems to be essential.
Song is from youtuber Browney
exactly what i needed. I can't even move hanging on 1 arm lol.
How long would you hang by 1 arm in the beginning?
You were edging us
Love the quick share. To the point
To the point? dude was not to the point
are we just going to ignore the fact that he's one arming with a mono
respect bro
That's not a simple exercise. When you hang on one arm, that arm is over stretched and it's virtually impossible to bend it
If your shoulder bicep tricep tendons arent strong enough to safely bear the brunt of the weight rest slightly with the toes onto the ground or put a small step box onto it using the toes slightly to build up that tissue tolerance
One finger?!? Mad respect, RIP finger pulleys
Seriously, how do you get such strong pulleys? Just years of training and building them up?
What you are doing by pulling up without bending your arm, is isolating and engaging your scapula muscle, it is a great exercise to help with pull ups...
The cue is to start with a micro bend at the elbow sink down onto the shoulder into the ribcage while at the same time straightening the elbow of the hanging arm. Your should feel it in the bicep triceps rear delts lats middle lower trapezius. Some portions of the One arm pull up uses triceps too but the first initial part is tremendous degree of bicep brachialis. it took me a while to understand the body understanding about this dynamic and static hanging progressions in Oap training which are just as important as the dynamic bent arm work
The strengths easy, it's just getting the movement down EFFICIENTLY
I disagree. With enough strength you don't even have to think about technique and efficiency, you just pull.
@@georgepetrou501 i can nearly do a 100%bodyweight pull up and no where near close to one arm pull up, i know people who can only do 70% bodyweight pull up but do one arm pull ups
@@_uchiha You say nowhere near close to a one arm pullup but you're pretty close in your video lol. Anyway, if you can do 80% I almost guarantee you can do the oap. It's just the fact that you haven't paid enough attention to it. When I was at 3x6 for 50% of bodyweight pullup, and around 75% for 1, with a month of one arm pull training under my belt, I achieved it almost easily. And this is the case for most. It won't take you more than 2 weeks to get it if you try, I promise. You're very strong
@@georgepetrou501 I'm strong? Dude, you're doing iron cross in your pfp, that's strong
@@_uchiha Hahahah that's not me unfortunately, I'll change my pfp to myself doing it when I achieve it. I guess we're around the same level of strength, I can pull 85% of my bodyweight for 1 rep. How about you?
🥵🥵🥵🥵🥵🥵🥵
The Cerebral palsy pullup😂
True calisthenics is not carrying anything else but body weight
I started working on doing a one-arm pull up about 6 months ago, and just the other day I finally unlocked it! I’m now going to do them a couple of times a week. Now the goal is to get consecutive one armers 💪 💪 💪
Been able to do it all my life lol, dont envy those born weaker
Thanks man