Yeah it sounds like a good way to snap your shoulder pretty badly. Im trying with a resistance band in my foot and when i am already tired it feels quite too demanding on the shoulder to do the back down motion trying to mantain control
@Windless Flame I'm mostly focusing on ATG split squat rn and have been making a lot of progress on that movement. I've also added 35lbs for 3x5 to my pullups so making some back gains.
@quasimofo6480 haha thanks for asking. Calisthenics is an interesting way of training because it taxes your nervous system a lot doing these complex movements. Youre often very tired the rest of the day after doing these workouts or any sort of really intense weight lifting. I'm more focused on overall body training but still having enough energy for the rest of the day, especially now since Im in grad school, I need to workout but also have enough energy to put in around 6-8 hours of studying mathematics every day. So I'll usually go in and warmup with backwards sled walking every workout to bulletproof my knees. Then on one day I do a 5x5 on hex bar deadlifts, 2x10 Nordic hamstring curls, and a 5x5 slow controlled neutral pullups. Then other days I do a 4x10 decline below parallel pushups and 4x10 ATG split squats, and 2x10 external rotations, 2x10 french press. I try to follow up my workouts with 15min in the sauna if I'm at a commercial gym to clean out any waste products in my body. I'll throw in a day with just some hip stretching and some light shoulder work here and there if I feel especially taxed that day. I'm essentially training posterior chain one day, and anterior chain on the other. I used to spend an upwards of 3 hours in the gym but it started affecting my performance and motivation in school funny enough. Had to restore balance to my life which meant just doing enough in the gym to grease my joints, slightly tax my muscles, then getting out of the gym and onto something else that needs to be trained (my mind, my mathematical skills, my knowledge base, etc.). So I don't really train Calisthenics skills anymore except that I've nearly perfected my pushup and pullup form. I'm also more so developing my ATG split squat and my Nordic hamstring curl as these are 'slept-on' in the Calisthenics community and correct A LOT of problems that people in STEM fields have from sitting on their butts all day and doing math/coding 😂
I had hs record in pull-ups, could do 40 regular but only ever managed a half way up one arm pull-up and I only weighed 145. I did clapping pullups for fun but couldnt do a one arm. Shit is hard af. I trained for 3 years to get even that far and I had a pull up bar in my doorway I'd do pull-ups every time I passed throufg. One of my buddies called me "starscream" because I had a crazy v shape but it still wasn't enough. This guy here is a god damn beast
Yes man . One arm pull up is where , the lines between super fit and Super Strong blurr 😅😅😅😅 One arm pull is my dream too . I'm not even close to half a rep .... 😭😭😭😭
@@Benkkuful I always felt like my biceps were the bottleneck, like my lats were crazy but my biceps were not at all and it felt like there was a sticking point in the motion of the one arm pullup where my arm couldn't do it
I would recommend to do bouldering for years or/and to be able to do clean pullups with a "big amount of weight" on a belt as a progression. Weights help to progress faster imo, especially if you follow a routine and increase/master the current weight before adding some
actually its pretty close, atm i can do half way 1 arm pullups from bottom to middle, and middle to top, however negative 1 arms are still very hard, you are closer to it than you realise bro
Not really. It does not teach the technique and doesn't develop specific scapula strength required for this movement. I have a doorway bar as well, and there are exercises you can do on it. Try watching more videos to get an idea how you could train them on your gym setup. I use a pulley system with a rope and some weights (15kg is enough for most people), and finger assisted. No need to do commando style. You can do normal pullup grip but use the finger assisted pull up method. Focus on the lats, experiment until you feel your lats burning while performing this exercise, because if you don't develop the technique for the OAP you will never get it. Arms alone can't pull that much strength. It's a very specific movement, and avoid negatives if you are not prepared enough. They easily injure the shoulder joint (personal experience, unfortunately 😂). Hope this helps.
You can pull people with one hand even if you do archers bro . I'm a skinny guy and i cud do archers 3 reps per each side . It builds tremendous pulling strength. U cud almost pull people towards you with one hand with almost no effort !! Now imagine how strong you'll be when you can do a clean rep of one arm pullup 😅😅😅😅
How many reps/sets per week? I am re-learning after spending the last year or so focusing on hypertrophy. I used to be good at them and was even doing weighted ones. Now I'm having trouble getting a clean one.
You can try the GZCL approach. In short, 10-15 reps of the main movement you want to increase, lets say one arm +band pull/chin up for 5sets of 3 or 4 sets of 4 or 3 sets of 4 (multiply sets with reps to get 10-15 except 4x4 is 16 but 1 rep wont hurt), followed by a movement that helps develop strength in the main movement (one arm rows, weighted pull/chin ups or similar) for 20-30 reps (3x10, 4x8, moderate reps), and then do another isolation exercise for biceps / back in the pure hypertrophy range to get the stretch, pause ect. for 30+ reps per session (3x12, 3x15, 2x20) etc. Also, try to figure out what's your weakness, if there is one. Maybe it's the lockout (practice lower weight top holds) or the beginning (do partial reps to 90° and down) or is it the upper portion (partials from 90° to the top). Also don't forget to deload and don't do low reps (1-5) every single session, it will lead to burnout and most probably strength loss, that's why deloads exist. Hope this helps!
@@Chan_Chal_Chit_1 That’s just not true. I actually re googled it to make sure, and it’s actually a lot harder than it seems. 7.9 percent of people can do a one arm pull up. You can do it if you train hard enough, but it’s definitely not easy.
@@ch3rry600 yeah but one in a million isn't true bro . I'm a skinny guy 53 kgs . I can do Clapping commandos and Finger assisted negatives ( surprisingly , i do weighted pull-ups tho ) for achieving one arm pull up . Looks like I'm close . Bahahahah 😂 it's a long way but journey is more memorable than the destination !!
@@ch3rry600there’s no way 8% of the general population can execute a 1 arm pull up. What is your source? If you said 10-20% can do 1 regular pull up, I might believe that. But a 1 arm pull up is closer to the equivalent of 20 strict two-arm pull ups… which are advanced, bordering on elite numbers. I’m sure calisthenics-specific trainees can get there quicker than the average general fitness trainee, especially if avoid training lower body. But I would think a 1 arm pull up is going to take several years of quality back and arm training to reach. And the number of people training like that is very small. 1 in a million is a bit much. Suggests less than 400 people in the USA could do it. But I would definitely believe 1 in 10,000 (general population). Maybe 1 in 500 if you subset that to males age 18-35 with a gym membership. I can max around 110lbs for a weighted pull up. I’ve never met anyone in-person who can beat it (only online). Still working on the 1-arm pull up, but I still have yet to see one do it in person.
When I do armed pull ups and go down my body swings so I can’t do multiple reps without touching the ground although I think I have the strength to go for at least three reps without touching the ground. Any suggestions?
Lats mostly, if you do them correctly. If you do them incorrectly then you only use your arm strength and that limits you. Watch more videos like the guy that got his first one arm pull-up in 349 days. He explains the correct technique to get the most muscle engagement/force production on one arm pull/chin ups
I can easily do one arm pull ups but all my energy gets wasted trying to stop my torso from rotating as I go up, unless I hold onto the pulling arm with the non pulling arm for stability
It gets better over time. You can practice swinging yourself with your arm, forearm keeps you from rotating. That's what you lack, strength wise. I had the same problem. Do one arm hangs and rotate yourself left/right against the force for reps till you can do it flawlessly. You will notice the difference in a few workouts. Hope it helps!
I can do 2 oap, and my MAX pull up is 60kg between legs, I'm 76kg bw, 184cm tall. How can I increase REPS to like 10, just by spammin weighted pull ups?
Probably the best thing to do is doing a lot of one arm pull ups and try to increase your reps with heavy weighted pull ups. But you should also give your body enough rest.
@samnijland thanks, although may it be a little pointless to do one arm pull ups (to increase reps) since I can do ONLY 2 and that is just borderline. Equivalent of doing only your max deadlift for sets.
In my experiences it worked to eventually increase the reps. But when your arms are too tired to do one arm pull ups you can always use easier progressions. 💪🏻
If you follow this example I'd say work up to 10 maybe then progress but these are not the best progressions since there is a big step between them. I'd recommend a pulley system or bands. Generally you would want to do one arm rows in addition to pull-up work. Work on your technique (you have to use the lats to pull, not your arms).
From personal experience, I can do one finger assisted pullups and cant do negatives because I'll dislocate my whole shoulder. Pretty big jump unless you really get to a painful number of reps (your finger will break after all those reps lol), I'd say 10-15. But the pain of repping the finger assisted pull-ups is not worth it in my opinion
Months brother. Depends on zhe body weight. I still did not reach it after a few years, given that I did train them on and off, not consistent enough. But months/years for sure.
Negatives will literally break a beginner's shoulder.
Hahah true. That’s why you have to slowly build up the progressions 💪🏻🔥
Use fingers assistance otherwise a beginner shouldn't be doing these lol
Yeah it sounds like a good way to snap your shoulder pretty badly. Im trying with a resistance band in my foot and when i am already tired it feels quite too demanding on the shoulder to do the back down motion trying to mantain control
Can confirm. Pulled my left shoulder the second time
Lmao I'm gonna try anyway
Omg the hand in pocket pullup was so slick 🥶🥶🥶. I must achieve this!
@Windless Flame I'm mostly focusing on ATG split squat rn and have been making a lot of progress on that movement. I've also added 35lbs for 3x5 to my pullups so making some back gains.
@@dallasdominguez2224update
@@dallasdominguez2224 how is going now?
It's been 11 mos. how are things going?
@quasimofo6480 haha thanks for asking. Calisthenics is an interesting way of training because it taxes your nervous system a lot doing these complex movements. Youre often very tired the rest of the day after doing these workouts or any sort of really intense weight lifting. I'm more focused on overall body training but still having enough energy for the rest of the day, especially now since Im in grad school, I need to workout but also have enough energy to put in around 6-8 hours of studying mathematics every day. So I'll usually go in and warmup with backwards sled walking every workout to bulletproof my knees. Then on one day I do a 5x5 on hex bar deadlifts, 2x10 Nordic hamstring curls, and a 5x5 slow controlled neutral pullups. Then other days I do a 4x10 decline below parallel pushups and 4x10 ATG split squats, and 2x10 external rotations, 2x10 french press. I try to follow up my workouts with 15min in the sauna if I'm at a commercial gym to clean out any waste products in my body. I'll throw in a day with just some hip stretching and some light shoulder work here and there if I feel especially taxed that day. I'm essentially training posterior chain one day, and anterior chain on the other. I used to spend an upwards of 3 hours in the gym but it started affecting my performance and motivation in school funny enough. Had to restore balance to my life which meant just doing enough in the gym to grease my joints, slightly tax my muscles, then getting out of the gym and onto something else that needs to be trained (my mind, my mathematical skills, my knowledge base, etc.). So I don't really train Calisthenics skills anymore except that I've nearly perfected my pushup and pullup form. I'm also more so developing my ATG split squat and my Nordic hamstring curl as these are 'slept-on' in the Calisthenics community and correct A LOT of problems that people in STEM fields have from sitting on their butts all day and doing math/coding 😂
Shit forgot to train my lefty.
The explosive commando pullup is something I havent seen before. Ill try it out
Yeah man it’s super smart I’m going to try it too
These is actually the best OAPU video. Thank you so so much.
Thanks! 🙏🏻🙏🏻
@@samnijland 😊🌟
It looks so f*cking cool with the hand in your pocket, gotta do that next time I'm showing off
Very helpful thanksss 👌
This man hands is damn so strong. I can't even straight up for a long time even with i use two hands. Impressive
practising negatives without proper strength hurt my elbow so bad, took me few weeks to recover.
Bro you're my new favorite calisthenic athlete💪💪
*Added to the diary list*
🙏🏻🙏🏻
Subscribed❤
Also, you can grind power with weighted dips and pull ups
That information was Legit 😊👑🌟
I had hs record in pull-ups, could do 40 regular but only ever managed a half way up one arm pull-up and I only weighed 145. I did clapping pullups for fun but couldnt do a one arm. Shit is hard af. I trained for 3 years to get even that far and I had a pull up bar in my doorway I'd do pull-ups every time I passed throufg. One of my buddies called me "starscream" because I had a crazy v shape but it still wasn't enough. This guy here is a god damn beast
Yes man . One arm pull up is where , the lines between super fit and Super Strong blurr 😅😅😅😅
One arm pull is my dream too . I'm not even close to half a rep .... 😭😭😭😭
It's a different beast. I can only do about 20-25 pullups but I can do one-armed pullup. 40 clean pullups in a row sounds insane to me.
@@Benkkuful I always felt like my biceps were the bottleneck, like my lats were crazy but my biceps were not at all and it felt like there was a sticking point in the motion of the one arm pullup where my arm couldn't do it
I like commando pull ups so much. I do those everyday in my gym and then after that I do one arm pulls 😋😋
I would recommend to do bouldering for years or/and to be able to do clean pullups with a "big amount of weight" on a belt as a progression. Weights help to progress faster imo, especially if you follow a routine and increase/master the current weight before adding some
Good nice motion tutorial 👍
Very helpful! TY!
ur a blessing ty for the tips
Thanks
sick!!!
Alright I will give it a try. Remind me for and update
Here's an update: i am able to one rep of one arm pull up for each sides
@@Iam_legend777congrats
Subscribed with this tutorial
I can do it halfway right now
Very strong
Tried it and getting started is hard
#goals
The strength required between negative pull up and half way pull up is crazy difficult, I was able to get up to negative
actually its pretty close, atm i can do half way 1 arm pullups from bottom to middle, and middle to top, however negative 1 arms are still very hard, you are closer to it than you realise bro
Do you do gymnastics
What a beast
Kind of tricky doing these on my doorway bar, can weighted normal pull-ups get me there as well?
Not really. It does not teach the technique and doesn't develop specific scapula strength required for this movement. I have a doorway bar as well, and there are exercises you can do on it. Try watching more videos to get an idea how you could train them on your gym setup. I use a pulley system with a rope and some weights (15kg is enough for most people), and finger assisted. No need to do commando style. You can do normal pullup grip but use the finger assisted pull up method. Focus on the lats, experiment until you feel your lats burning while performing this exercise, because if you don't develop the technique for the OAP you will never get it. Arms alone can't pull that much strength. It's a very specific movement, and avoid negatives if you are not prepared enough. They easily injure the shoulder joint (personal experience, unfortunately 😂). Hope this helps.
Don't forget the other 😆
It's work
The problem I have isn’t pulling from engaged shoulder to the top, it’s getting that first half from full lockout. Any tips on that?
Im shitty in regular pull ups but I can hang in a 90degree angle with one arm for a while
I hope when i achieve this, i can throw people with one hand😂
You can pull people with one hand even if you do archers bro . I'm a skinny guy and i cud do archers 3 reps per each side .
It builds tremendous pulling strength. U cud almost pull people towards you with one hand with almost no effort !!
Now imagine how strong you'll be when you can do a clean rep of one arm pullup 😅😅😅😅
How many reps/sets per week? I am re-learning after spending the last year or so focusing on hypertrophy. I used to be good at them and was even doing weighted ones. Now I'm having trouble getting a clean one.
Would really appreciate a reply to this! Thanks
@@andrewrossnagel9433 weighted pull ups work well also. When u get to about 170% body weight 1 rep max you should be able to start doing oap
You can try the GZCL approach. In short, 10-15 reps of the main movement you want to increase, lets say one arm +band pull/chin up for 5sets of 3 or 4 sets of 4 or 3 sets of 4 (multiply sets with reps to get 10-15 except 4x4 is 16 but 1 rep wont hurt), followed by a movement that helps develop strength in the main movement (one arm rows, weighted pull/chin ups or similar) for 20-30 reps (3x10, 4x8, moderate reps), and then do another isolation exercise for biceps / back in the pure hypertrophy range to get the stretch, pause ect. for 30+ reps per session (3x12, 3x15, 2x20) etc. Also, try to figure out what's your weakness, if there is one. Maybe it's the lockout (practice lower weight top holds) or the beginning (do partial reps to 90° and down) or is it the upper portion (partials from 90° to the top). Also don't forget to deload and don't do low reps (1-5) every single session, it will lead to burnout and most probably strength loss, that's why deloads exist. Hope this helps!
How do I keep my body stable and from moving and rotating during OAP?
Fun fact: One in a million people have the ability to do this.
No bro wtf are u talking. ? Not one ina million . Maybe like one in 100 or 500 fit men
@@Chan_Chal_Chit_1 That’s just not true. I actually re googled it to make sure, and it’s actually a lot harder than it seems. 7.9 percent of people can do a one arm pull up. You can do it if you train hard enough, but it’s definitely not easy.
@@ch3rry600 yeah but one in a million isn't true bro . I'm a skinny guy 53 kgs . I can do Clapping commandos and Finger assisted negatives ( surprisingly , i do weighted pull-ups tho ) for achieving one arm pull up .
Looks like I'm close . Bahahahah 😂 it's a long way but journey is more memorable than the destination !!
@@Chan_Chal_Chit_1 I know, I just had to re confirm it, that’s all. You are right though
@@ch3rry600there’s no way 8% of the general population can execute a 1 arm pull up. What is your source? If you said 10-20% can do 1 regular pull up, I might believe that. But a 1 arm pull up is closer to the equivalent of 20 strict two-arm pull ups… which are advanced, bordering on elite numbers. I’m sure calisthenics-specific trainees can get there quicker than the average general fitness trainee, especially if avoid training lower body. But I would think a 1 arm pull up is going to take several years of quality back and arm training to reach. And the number of people training like that is very small. 1 in a million is a bit much. Suggests less than 400 people in the USA could do it. But I would definitely believe 1 in 10,000 (general population). Maybe 1 in 500 if you subset that to males age 18-35 with a gym membership. I can max around 110lbs for a weighted pull up. I’ve never met anyone in-person who can beat it (only online). Still working on the 1-arm pull up, but I still have yet to see one do it in person.
When I do armed pull ups and go down my body swings so I can’t do multiple reps without touching the ground although I think I have the strength to go for at least three reps without touching the ground. Any suggestions?
I’m too heavy for this 😂 bicep tear incoming for me
Excuse
Does that Can changé you from négative person to positive one
It helps. when u r negative u can deal with some jerks easily
Do you think these have less focus on lats & more on arms or other back muscles?
Lats mostly, if you do them correctly. If you do them incorrectly then you only use your arm strength and that limits you. Watch more videos like the guy that got his first one arm pull-up in 349 days. He explains the correct technique to get the most muscle engagement/force production on one arm pull/chin ups
I can easily do one arm pull ups but all my energy gets wasted trying to stop my torso from rotating as I go up, unless I hold onto the pulling arm with the non pulling arm for stability
It gets better over time. You can practice swinging yourself with your arm, forearm keeps you from rotating. That's what you lack, strength wise. I had the same problem. Do one arm hangs and rotate yourself left/right against the force for reps till you can do it flawlessly. You will notice the difference in a few workouts. Hope it helps!
@@mihaelh6783 this is a great idea 💡 to focus on the exact weak point
I can't do negatives
I just learned how to do 10 pull ups now I’m gonna do a one arm pull up
I can do 2 oap, and my MAX pull up is 60kg between legs, I'm 76kg bw, 184cm tall. How can I increase REPS to like 10, just by spammin weighted pull ups?
Probably the best thing to do is doing a lot of one arm pull ups and try to increase your reps with heavy weighted pull ups. But you should also give your body enough rest.
@samnijland thanks, although may it be a little pointless to do one arm pull ups (to increase reps) since I can do ONLY 2 and that is just borderline. Equivalent of doing only your max deadlift for sets.
In my experiences it worked to eventually increase the reps. But when your arms are too tired to do one arm pull ups you can always use easier progressions. 💪🏻
Try assisted one arms with a resistance band. I also did jumping weighted ones where I used momentum to start it. All about making your body adapt!
How many reps should I do for each progression
If you follow this example I'd say work up to 10 maybe then progress but these are not the best progressions since there is a big step between them. I'd recommend a pulley system or bands. Generally you would want to do one arm rows in addition to pull-up work. Work on your technique (you have to use the lats to pull, not your arms).
From personal experience, I can do one finger assisted pullups and cant do negatives because I'll dislocate my whole shoulder. Pretty big jump unless you really get to a painful number of reps (your finger will break after all those reps lol), I'd say 10-15. But the pain of repping the finger assisted pull-ups is not worth it in my opinion
I can’t read the brackets
what's your weight?
Currently 68 kg but I fluctuate between 66 - 70 kg
@@samnijlandI'm 89kgs there is no hope for me
how many weeks to achieve this?
Months brother. Depends on zhe body weight. I still did not reach it after a few years, given that I did train them on and off, not consistent enough. But months/years for sure.
if you are talking from the start, i.e. only able to do commando pullups, then it's on the order of years bro
I can do 10 clean pullups, its okay to start moving on this exercise?
Definitely! I would recommend you to start with commando pull ups. If you can do 10 of those you can move on to the next progression.
@@samnijland I'll try, thank you 😃