Why You Should Stop Training Negatives for Your First One-Arm Pull-Up
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- เผยแพร่เมื่อ 22 มิ.ย. 2024
- Check out the video to learn why you should stop training body weight negatives for your first one-arm pull-up!
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There are a few seconds from each of the videos below for this video.
ONE ARM MUSCLE-UP
• ONE ARM MUSCLE-UP
How To: One Arm Pullup/Chinup Tutorial | Progressions | Form Full Guide
• How To: One Arm Pullup...
One Arm Pull Up in 5mins - Quick Abnormal Tutorial
• One Arm Pull Up in 5mi...
ONE ARM PULL UP TUTORIAL. Technique. Exercises. Tips.
• ONE ARM PULL UP TUTORI...
How To One Arm Pull Up | Step by Step
• How To One Arm Pull Up...
How to One Arm Pull-Up Tutorial (BEST PROGRESSIONS)
• How to One Arm Pull-Up...
Check them out! Additionally, all materials used are under the “Fair Use Guidelines.”
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"if you are way stronger" ... Quick vid of Magnus to illustrate...love it.
ONE ARM MUSCLE-UP INCOMING :D
magnus said in one of his videos that since he was a child he doesn't remember a single day he couldn't do one arm pullup lol
After I could do 20 CLEAN pull ups , I started training for the one arm, took me almost 2 years. ( I train atleast 5 times a week ). Take that into perspective , its a grueling grind, every centimeter is a battle. I literally started dreaming about doing the one arm... And when I finally did it I realized it was about the journey and all the friends I made along the way.
Every man can do one arm. They just gotta erase their search history afterwards.
training it 5 times a week seems like a lot
@@josephmvutu775 I mean in general train, not the one arm specifically... I did hang on one arm every day when I was grinding it , but trained for it maybe 2,3 times a week 1 or 2 exercises.
@@marinjuric6923 oh alright, my bad
tf
“I’m here to shake things up to make the world a better place!” -Geek Climber
Bit offtopic, but it is hilarious to see the guy watching you do the muscle ups. He looks like that was the last thing he expected
In the video he was cheering him on.
Not gonna debate on the fact that OA negative will get you a OA or not, but people need to learn that OA negative can also be scaled just like the assisted OA
I got my one arm pull ups from Negative along with getting my rep range of 20+ reps. I'd still say, negative for me!
@@ee9630 20+ Normal Pull up reps bro🤣
He's a climber who never has conditioned himself to do negatives. If you do traditional strength training like most of us, where we always do eccentrics, then doing eccentrics are very strong and conditioned. He is applying his unique experience as a climber who started his foundational strength off by giving nearly no attention to negatives. You get what you train for, he should even know that.
In my opinion youre one of the best youtubers explaining complex calisthenics moves, a lot of others dont help much because they are extremelly strong like you said so the progression isnt as efficient( and some also take PEDs which makes learning this moves easier), but you , on the other side go through the struggle and process of learning a move and trying several progressions. The way you tell us how they went, whats useful , whats not, with such details as body positioning and all that in such a small time frame makes your channel one of the best, thank you for sharing this info =).
I agree, by far the most useful channel out there. I find it amazing how the other tutorials seem to illustrate that the person doesn't even remember the struggles they must have gone through to achieve the movement (or maybe as you said due to PED's it required less trial and error). Here we actually get a sense that achieving a hard skill is not a smooth series of progressions but rather a a slow process of figuring out what works and what doesn't.
@@JulienRoigHerr It might be PED's. They only have the ability to do the skill when on a high dose. Or it could be they don't go that specific into the skill because they hope you will pay them more for their other content.
I do believe some of the popular calisthnic channels athletes are on PED's/ their physique is never consistent like PED bodybuilders.
I agree on this so much.
Most of the other calisthenics youtubers out there only became youtube famous because......they can do amazing things. i.e. they are extraordinary and everyone likes to watch them.
The only problem is, they can only teach to other people who are also extraordinary.
They cannot relate to the below-average person who is genetically much weaker and therefore do not have optimised training routines for such people.
He doesn't understand any of the callisthenic moves in depth, and he is an intermediate calisthenics athlete. Doing a one arm pull up is not nearly as impressive when you weigh 130Ibs and his understanding of the mechanics makes very little sense. As someone that does negatives for one arm regularly, when I couldn't 1 arm pull up, I didn't just "Free Fall" onto my shoulders. I fell at the same pace as he did when he failed his banded one arm pull up. Dude literally says he can't do front lever because the math doesn't work?? Then trains planche as if he won't run into the exact same problem. Geek climber needs to relax on the hot takes and just realize he's not cut out for this, when it takes you over a year after climbing for years to do a OAP your just an average joe. And most calisthenic youtubers aren't on PEDS LOL
@@XxOffTonexX This is false, a lot of caliesthenics youtubers ARE clearly on peds, this is a reaslity people need to see, if u want to keep ur eyes closed then so be it but its so clear and evident, when caliesthenic athletes actually have much more muscle than an olympian gymnast thats when u know somethings wrong, theres some that arent ofc, but the amount is minimal , 2) ive been training for a few years both climbing and on parks and its not easy to do a one arm pull up unless u specifically train for it, even if hes lighter than a lot of people theres a proportional relation to his mucle too, which evens it up and trust me doing 1 arm negative pull ups can really destroy your shoulders if u dont have the strength for it, ive tried doing those and my shoulders started hurting shortly after, the assisted way seems way safer in my opinion, but to each their own opinion i guess. If you dont like his content thats perfectly fine .
I just watched your previous video a few hours ago and was really wanting to see this one. Amazing timing.
I injured my elbow doing intense 2-3 rep eccentrics while I never had issues doing assisted one arms so i'll have to agree. Maybe our muscles are stronger with eccentrics but our ligaments and soft tissues are not.
Yeah the main problem would be the tendons actually but you are correct my friend, muscles adapt way more quickly than tendons
I came down here to say the same, it's rarely our muscles that get injured, it's the ligaments and whatnot that can't handle the load.
Same here, i didnt injure my shoulder but i once tried some negatives and i started to feel some pain on my shoulder, but when i did some assisted one arms with my other arm on the one thats pulling, i felt no pain at all. Im still learning the move , hopefully one day i maange to get it =)
Seems like that's more a problem with intensity. Doing anything that you can only get 2-3 reps with frequently will lead to injuries, regardless of whether its eccentric or concentric movement.
Negatives would be fine if loaded correctly, but to do that you need to add resistance, and if you're going to add resistance there's not really a reason to do negatives instead of the full movement
@@La0bouchere 2-3 high intensity reps 2-3 times a week do NOT lead to injury. I've used them for previous skill work like handstand presses, front lever raises, pistol squats etc. Also concentric one arm pull up work was fine.
Ask any power lifter during his intensification phase.
I was feeling a bit offended by the title due to defying one of my workout routines but soon I started agreeing.
Good video!
I like Magnus’ idea of holding your wrist until you can do a few good OA pull up reps, then try holding your forearm, then elbow, and eventually you let go after holding your shoulder
Hey do you remember the video in which he talks about this?
@@sarthakbhole3724 I think it was actually on jujimufus chanel
Andrea Larosa's technique
Thx imma try this
@@gioelebonato8250 Who cares? That technique predates Larosa, even Magnus.
With your trick of engaging the lats more I managed to do it! Thank you very much!
Your a smart guy, i appreciate your varied perspective/approach to learning these skills
So glad you uploaded this, you're the only one who's talked about this. Could you please talk about going from max effort to zero effort abruptly?
I developed a stubborn elbow tendonitis when training for the plank on the rings. I was holding as much as I could then letting go abruptly when i coudn't hold on anymore. Really hurt my elbows. Now I always come back slowly for all ring exercises I do and it feels so much better.
@@daniel_brqlo big difference between isometrics and eccentrics. Isometrics should NEVER be done at maximal load.
You case is a great example of why.
Great video - thanks for making it
He literally talked about what we should hear instead of what we want to hear.
Man, I really love your videos, thanks and continue please :D
Good video, your editing has improved a lot 💪
Haha, trying my best to make a serious topic a bit more entertaining!
1:48 I don't know why I laughed at this picture.
Because others guys look weaker
@@scytaletleilax LOL
Hey, I achieved the one arm pull up, so I earned the right to be with these 2 handsome guys in the same picture once!
@@GeekClimber Actually you should be at the top not with.
@@GeekClimber you actually proved a one arm pull up can be done with your shirt on. That might be a first on youtube....
I learned all the skills so much faster just because of you. Like the ring muscle up, i did it in the first attempt because of all your pre work. I hope i will get the one arm pull up as quick as the others. Big big Thank you for all your work!
Minimum 30 pull ups because if u cant do 30 pull ups, exercises for oap will be too hard and u will get injured
@@sadi_supercell2132 i disagree i can do a weighted pullup with around 70% of my bodyweight and I'm very close to getting the one arm pullup. But yet i struggle to do 20 pullups. My advice is to ditch training high reps bodyweight pullups and start doing lower reps weighted pullup
@@thetides1826 Good idea since training with heavier weights builds more strength, speeding up the process
@@thetides1826 yea but i can do 80% bw pull up and 40+ pull ups so i really think normal pull ups are important as well
@@sadi_supercell2132 not super knowlegable on this topic but I'd assume past like 20 or so pull ups It's much more endurance based than strength and thats why they are close to OAP even though they struggle to get 20 let alone 40
Keep doing what you are doing, you really helped me with some of the skills you achieved, by actually explaining every part of the movement in a reasonable and logic way, you are one of the best teachers out there, thanks for what you had been doing and keep it up, don't listen to those guys in the comment and mainstream yts as always they just tell you what the mass keeps telling like the supplement industry. Love your channel
Great advice! I can’t wait for my shoulder to get better so I can try this.
Very good video and interesting topic 👍🏻💯
Thanks man this helped a lot
Shots fired. Great info
Excellent video
Man on point as usual. 😎😎
Great video and truly informative. 🙏 I’ve never been a believer in negatives for most athletic things anyway. Control with deliberate movement (no momentum) & peak contraction are always good.
thanks, It makes sense, good video!
Thanks for this!
Great video my brother
100% agree the risk of injury is really high!
People who say it’s not true are the 14 year old teenagers who can’t get hurt because they are young
You don't have to drop down like a rocket during the negative. If you do it with accomodating resistance, using a ring strap in the centerline as he does with the band, you can do the negative in a controlled way by holding down the strap and adapting the amount you grip it in order to make it as hard as possible. It will keep the OAC negative form as close as the real OAC and making you stronger. Do it once per week, it will be enough. Use the rest of the week to heal your muscles and tendons and go at it again next week. You can train weighted chinups on the side as well.
I understand what you mean, but if you're untrained in the OHPU, it's logical that you could get injured because you cannot handle your weight
negatives are good for building strength for the full movement for *some* exercises, not all. For push-ups, the negative could be useful if you struggle to do a full push-up, but for certain exercises, negatives are not good for you.
tbh, when i heard you were going to make this video, I thought: "oh no, the power has gone to his head and he's starting to present personal experience as advice from a guru." But it didn't turn out so bad. interesting to hear your perspective.
“don’t do exercises with bad form” 🙌🌈🙌
@Jörmungandr it's people who forget that some one had to teach them to tie their shoes who now think that because of years on a calendar they should reject everything any one else says and make up bullshit about everything to have a 'personal opinion' and then fight to the death to defend this opinion which only stems from ignorance in the first place.
They say no one is qualified to teach them ... but act like they themselves are qualified to teach themselves for some reason. If no one is qualified how are these ignorant people themselves in any way qualified? Quiet often they are not even multidisciplinary geniuses to even begin to check if they are capable..
I'm more convinced then I expected to be 👍
I love your videos
Really well argued point!
Really interesting take! I'm currently training negatives for my normal pullups. I've done this in the past too and have found it rarely translates to increasing my max pullup strength. If I ever do start training OAP's I think bands seem to be a safer way to do it from seeing your experience.
Love it!
You're the man
i liked ur review abt one arm negative pull up, u r very right
You are so awesome, greets from HOLLAND!
Negatives one arm chin up/pull up are the most optimal exercise towards one arm chin up/pull up.
However, some training is required in order to learn how to perform one arm negatives safely.
Learning to do negatives and then using negatives to learn the actual skill is the most efficient route.
The is actually a very good point my friend
I can tell you now this he is so right some people a negative can be good but a one arm pull up can be dangerous
Im training for a OAP and I've been holding out on trying negatives because I felt that my ligaments definitely can't handle the load. Elastic band is much more intuitive as relatively risk free with a good strenght basis. Thanks for going against the current and showing people the risks!
Same, I feel like another underrated aspect is grouping training into blocks with a hypertrophy phase first and a peaking phase for the OAP last. That’s how I got the OAP. First I trained high volume low intensity, doing weighted pull ups for sets of 8, and I slowly increased the intensity and weight which allowed me to have a good base to build the OAP off of
@@maxvazquez9351 that's a great tip actually, might incorporate that too?
Very interesting points. I think for people who don't have much training background then yeah, negatives are probably a bad and dangerous idea. I came from gymnastics and negatives were literally the exercise that got me my first one arm pull-up. But gymnasts are very used to eccentric movements. Training background can play a big role in exercises like this
Yeah, you're right. Also, respect to gymnastics! I did gymnastics for 6-8 months. Beautiful sport! Specially rings😍
Personally for me, ever since I incorporated one arm pull up negatives, I have seen a lot progress towards completing the movement. I have yet to achieve single rep but I’m very close to doing so. That’s just my personal experience, maybe I’m just one day away from snapping my shoulder off.
Be careful. Do you really want to voluntary risk your shoulders just to get oap? Or is there other (more safe) ways to practise that move?
OAP becomes exponentially harder in the last 25% of the movement
Idk rly know. I've been doing negative one arm pull ups very controlled, it seemed in the video he has shown that falling off is bad, but i'm pretty sure that if u control it and there isn't any pain in the shoulder joint u should be good to go. (I really don't understand how could doing controlled reps be bad for you)
@@wylfo but how do you know you can do controlled reps in the first place if you haven't tried and risked injuring yourself ?
@@Otong5 progress? Like, u do negative reps using the other arm as much or as little as possible. On top of that, risk of injury when trying it once is much smaller than if u incorporate it into ur regular training.
I'm always enjoying your videos (originally started to watch you for the climbing content but also enjoy the other topics). It's great that you stick to the healthiest route and minimize unnecessary risks. Everyone has a different body, therefore some people just keep on getting away with unhealthy habits and genuinely believe that they are in the right. Keep up your great videos and stay healthy! Greetings from Germany.
This makes a lot of sense
athlean X :why negatives are killing your gains
A men of culture
Thank you
Mr. Geek Climber, you're a beast, congratulations!
That being said, has anyone else noticed one arm pull ups are stronger at the end of a workout? Today I played around after doing a cardio workout and OAP's felt stronger than ever before. Should also mention I can't do the full movement yet, but today I got really close to the bar.
I hadn't actually noticed this myself but now that you're saying it I'm actually remembering that I was wondering how I got so much higher with one arm after I had done many pullups that before I did them
first youtuber telling you how dangerous a right exercise can be and how you should avoid them, instead of focusing on showing off techniques and presentation skills. deserve a like a subscribe
can you do a video on how do you warm up before attempting this training and how do you recovering from the injuries from your previous attempt?
newbie here injured trying the training, even with resistant band. hahaha
if it still hurts don't push it dude, trust me. Let whatever it is heal fully until you can dead hang and do a few good pullups without pain. For warmups, I like getting my shoulders, writs, and elbows moving with some circles and then hanging on the bar a little, doing some scapula pulls with pronated and supinated grip, then shaking out and doing a few clean and deliberate pull ups and chin ups pausing at the top and bottom. After that I rest for a little bit and start with the easiest exercise and then build up the intensity.
@@millacabral9475 thank you bro, appreciate your information and I'll try it. Rn I can still dead hang for a min, can still push up, but anything with pull up and chin up, I felt the pain below my triceps nearer to armpit that connect to lats (not sure what's muscle name)
I'm sure it's not triceps. 😔
Here is the thing, there is benefit to stimulating your muscles in different ways to increase strength. Here is the classic example, someone who trains incline, decline and dumbbell bench will have a stronger overall flat bench press even though all though all those angles were different than pure flat bench. Working oap, band assisted, negatives, and archer pull-ups is a similar concept.
very instructive thanks, is your phone screen broken? :)
Resistance bands are the best way to get a one arm pullup. It helped me get mine
dude you are absolutely right in saying that we cant use a negative as a "FIRST TIME", the key word here is a First time eccentric. However once one has gained enough strength to comfortably at least hold the one arm without too much discomfort, only then I honestly would recommend it. I have found this with my own experience aswell in almost injuring my shoulder with the eccentric one arm pullup.
I have found that in my own experience because i do not own resistance bands that training explosive pullups, muscle ups and weighted pulling exercises really help strengthen the muscles needed for the one arm pull up hold.
I honestly would also recommend training front lever progressions and front lever rows to also assist in strengthening the isometric part to learn the one arm hold.
As a qualified Exercise Scientist. You are correct, partially... I think the advice here is solid but the reasoning behind it is misguided.
On eccentric training, particularly in the way you justify the strength discrepancy between eccentrics and concentric, it's not linear and the logic you use here with your wife doesn't account for strength curves. That is why there is a generous range given in most studies being 30%-100% improved strength. You aren't plainly 100% in every position of the movement. Also, the comment you include in this video that is "dubious" explains in some capacity its relation to sticking points and strength curves, read the bottom portion of his comment?
Also, the logic further falls apart when you consider using a resistance band doesn't give a static reduction in load when used for assistance. The assistance you receive will be different each rep potentially depending on how much and at what point you are stretching and releasing the band. It's not a flat 10% off your body weight. A negative is giving you a static load each rep which you can't alter as you move down the strength curve, so it will be too much for some people. A band allows you the freedom to stretch it as necessary for your own individual sticking points, but often leads to being strong in some portions and weak in others, its hard to measure your assistance. An ideal way around this is a weighted pulley system Fitness FAQs has a great video explaining it.
Negatives are typically used to overload the Central Nervous System, specifically the motor neuron pathways that allow us to contract our muscles. The more motor neurons that fire, the more muscle fibers you can activate, the more strength you exert. Getting stronger is "learning" how to activate those deeper muscle fibers and the less responsive motor pathways. Think about the Henneman size principle here (stair case principle).
But I think the main point here is. If you aren't strong enough to do negatives (Steven Low, author of Overcoming Gravity recommends ideally 7-10 second a rep from 3-5 sets with 3-5 reps if my memory is correct) Don't do negatives! If you can complete negatives in some capacity for sets and reps without pain. Do negatives! Mind the volume though, they are an extremely intense exercise and over use injuries are common.
How can we get the benefits of negatives and raw strength training without exposing ourselves to higher injury risk?
Well as Geek climber has shown here, banded reps are great! Consider using a lighter band that is more challenging but you can still complete but take more time in the eccentric portion.
I would advise people to do isometric holds in areas of the movement that they can hold for some time comfortably. Yes, it is specific to that range of motion, but remember there is some transfer of 10-20% strength from a single joint angle, to another which is slightly different. Over time, this "bleeding" of strength will allow you to enter a more challenging joint angle along the strength curve and will enable you to hold that new position and joint angle which won't pose as much injury risk... In the one-arm pull-up, consider getting a chair you can quickly stand on if you feel like you may drop or use your other hand to grab onto the bar when you are feeling exerted before failing.
This will then allow you to attempt some notion of partial reps. where you may be able to pull up into the positions you were previously holding as isometrics.
TLDR: Ensure you have a base line strength, ATLEAST 50% weighted pull up for 3-5 reps. (geek achieved his 1.77 his BW with his wife, very notable feat)
If you struggle with negatives and they cause pain or you drop too quick, consider isometrics holds at sticking points in ranges you can comfortably hold. I say with confidence Geek could have sped up his journey doing something like this
Negatives are one of the best things to use to train a specific movement, SO LONG AS YOU CAN DO SO SAFELY.
If I try OAPU, I can only scalpular shrug a bit. So should I try holding this really hard position. Because you said to do isometrics to achieve OAPU. Or is there an injure risk?
@@andrejk401 Andy's advice was to do isometric holds in the area of movement that you can hold for some time comfortably.
From what you said, it doesn't sound like you can comfortably hold in that scapular shrug range - not yet, that is.
I'm no expert but I would think if you wanted to do isometrics in this range then you should probably have some assistance until you build more strength
@@andrejk401 Try your best to hold it. If you can't hold it comfortable for atleast 5+ seconds for 3 reps. If you can't, It's possibly too difficult for you.
If you can shrug and pause for a bit in the top, do so. Only do so for a time comfortable. So many people max out on isometrics and then due to fatiuge drop extremly quickly which may hurt your shoulder.
The goal isn't to max out, we just want to expose our muscles to the movement and the demands of it without over cooking ourselves. People think that because were not completely exerting ourselves we aren't benefiting, that simply isn't true especially for strength + skill movements in gymnastics.
@@Aclow Thanks
@@Tolkfie Correct! Do the isometric if you can. If it's too difficult, don't do so build up to it, with either assistance or weighted pull ups.
Alot of people want to jump into specific training for an expert skill without laying a great foundation.
My general guide is at least + 50% BW weighted pull up 3-5 reps, this should allow you to start training the beginner progressions with some ease for the OAP. I think Geek climber demonstrated that he could do some reps with half his body weight, if not one with more being his wife. So he has built a good foundation before starting this journey.
I've always viewed negatives as a method to strengthen and condition connective tissue,which probably is where the real benefit lies in doing them.
Well, I only wish you had uploaded this a week ago, because I'm pretty sure I injured my shoulder while doing some one arm pull up accessories and a negative attempt. And now I hate myself for not building the strength up with two arms first.
we all make mistakes in our training. no reason to dwell on past mistakes, nothing good comes from it. instead be grateful for the knowledge you have now and devote your energy into making your training safer. you will NEVER find the PERFECT workout program. I consult your doctor for the assessment of your shoulder injury.
@@aleksacarapic2750 You're right, it sucks that this shoulder was already weaker due to a past injury that I've been rehabbing for months, but I did too much and didn't take it as easy as I should :/
I will go see my physio again soon.
I definitely agree, this movement in particular poses a great risk for your shoulder if you drop all the way to a dead hang on one arm without control: but, if you never let yourself get that low, i.e. your bar is low enough that you can catch yourself on your feet before you fall into a dead hang, the risk of injury is much lower. In the end though, progressions that involve both concentric and eccentric motion are still the safest, like staggered pullups, archer pullups, and weighted pullups.
@Riley Burke I’ve once landed on my knees trying one arm pull up negatives on a low bar so it’s not that safe. Don’t remember how much it hurt though so it probably wasn’t too bad
Youre a smart guy
Nice one
Hero in our community
Pretty good👍👍👍👍
I developed bicep tendonitis doing negative 1-arm pullups, so yes! Spread the good word and save everyone's tendons/joints!
Tendons have slower metabolism and adaptation than muscles. So doing exentric contraction may help the conditioning of this tissue. I think that the best way is mixing the techniques
i think you're right. there's alot of potential for injury on that exercise. i hope i remember this when i get closer to doing the oa pullup.
Great video. Even the progress is very slow training the negatives on some cases. There are some, like front lever negatives that are good for progress tho
well said, the only thing negatives ever got me was elbow pain
U convinced me.
This guy knows what's up
agreed! one arm negatives feel very tough on the ligaments and tendons
Totally agree, I was injured with negative.
I think with negatives, we are able to stress the muscle with more load it can actually control. So this overloading make a big stress for may be a good progression. But in my opinion it is just too much dangerous.
Agree here 😂 i tried it and it just goes free fall( you need insane amount of strength to do the negatives. using resistance band is friendlier and also adding archer pull ups helps gain that strength towards the one arm pull up
Negatives are not for technique, they are for strenght gains. With a negative your overload your muscle with force they cannot otherwise handle, and it's said it's effective for gains.
I had the opposite experience when I trained for my one-arm pull-up. The eccentric movement was the cornerstone of my progress. In my experience, I discovered that there are 2 main parts to the one-arm pull-up. escaping the dead hang and locking off. After a short period of time, I was able to do the pull-up from any position apart from the dead hang. However, I felt pain when I tried to do the concentric portion at the start. My shoulders were very weak and I had previously injured them in the gym. In order to increase my shoulder stability, strength and scapula contraction I started off with assisted eccentric movements for the bottom portion, then unassisted after that I did assisted concentric and eccentric partial reps. Once I was able to do the lowest portion unassisted I could complete the whole pull-up. I think in order to prevent injuries it's paramount to warmup and train your rotator muscles with eccentrics and dead hangs. Obviously don't just drop down uncontrolled and jerk your shoulder.
This is a good video. I achieved my one arm pullup using only 2 variations of band assisted OAP. I didn't do negatives like this but I never understood or knew the full risk either.
I totally agree with you. I trained my one arm pull up with negatives for a few months and did not improve at all haha
I used to do calisthenics, but now i got into track and field related events. The OAP negative WILL assist you and is probably the best exercise to attaining to OAP.
There's a squat variation (or even bench) used by athletes where the eccentric (lowering) phase of the squat is loaded up more than the concentric (lifting up) phase of the squat. Some call this variation the "True Squat" but there isn't a solid name for this. The reasoning is the exact same as the OAP negatives. During the ecc. phase, your bar path might also differ from the conc. phase, depending on your mobility, but it still stands that this is one of the ways, if not the best way people can utilise to increase their squat numbers.
You might say "oh but the position differs". Well not really. When you finally do an OAP, and start lowering yourself (the negative, or the ecc. phase of the exercise) it will only have a small deviation from the form you use pulling yourself up. The reason why Chris Heria and Austin Dunham OAP look so different from their negatives, is because they use the cue "opposite shoulder to bar". But looking at your OAP, the negative looks pretty similar to the rep itself.
I can't give you a number on how much more weight your body can handle on the negative, but i can tell you that it's more. This idea of training is not only used in squats, they're also used in Nordic Hamstring curls, and also even bench press to increase strength.
Not only are negatives great for strength building, they're also amazing for tendon health and joint strengthening. Ofcourse, dont go too heavy too quickly, work up to the OAP negative, instead of just rushing into it.
Btw, the same idea is also used to train the planche. Negatives for me personally, was how i got from 2 armed pullups to OAP in about 2 months at the age of 20.
While this was a well constructed video, it does not provide the best information and analytical perspectives.
I really appreciate your knowledge bro, I'm sick of free falling in a negative.
I'll try the bands!
if the negative is free-falling, then the negative is still too hard 👍
Build some general pulling strength first. Free-falling shouldn't occur.
I think as long as you are strong enough to hold the top position the technique is very similar. The injury points you make are definitely fair and the negatives shouldn't be your only primary exercise but if your bar is low enough for your feet to cushion any fall i think it's safe enough
Have you tried to use pulleys to reduce body weight similarly to what many climbers do on the fingerboard? One big advantage is that you can gradually control the load starting with a lot of kgs and gradually removing kgs toward body weight.
It is such a compelling episode
比起那些上傳炫耀自己有多強的影片
用自己的身體做實驗 證明一切 超屌 這一定要訂閱下去啦!!
If you are concerned about preventing injury you should learn oap with fill range. Elbow should dig into torso. Your arm only bends to a little past 90 degrees . Bring it wayyy deeper to hit the muscles at an even angles all along the way through.
I injured myself from doing negatives. I will have to get surgery to fix it and I really regret it. Maybe it would have happened either way but I sure as hell know I'm not taking that risk again.
Damn bro, that sucks. What did you injure exactly? I re-injured my shoulder but it doesn't seem to bad, still need to get it properly checked out though.
@@millacabral9475 Surprisingly I did not injure my shoulder but my elbow. It prevents me from doing a lot of things right now like riding my bike but I know I can get it fixed in the future so I'm hopeful.
The way I approach negatives in OAP is by getting to the top while holding my wrist with the other hand and slowly releasing fingers one by one, thus eliminating the guesswork on whether or not there is enough strength to maintain the top position. Then start descending while keeping the hand close in case you feel like you are getting to a point where your strength is not enough. Still quite a lot of strain, so proceed with caution.
it makes sense
You could use resistance bands on the negative until ascertain how strong you are in that direction. This would protect you from injury.
Wow.. make sense though.. nice to see honest opinion than just agreeing with other youtubers..
I made quite some progress on the one arm pull up with only doing band assisted one arm pull ups and also band assisted negatives where I hold as little as possible to still do the negative motion controlled. I assume like this it should still prove to be useful for gaining strength for the one arm pull up without risk of injury?
I still stick with my statement from the previous video also like you said if you are way stronger positioning doesn't really matter so all you really have to do get a stronger waited pullups but either way either method can work just depends on the person great video
One tip for negatives kinda similar thing with the band thing of this guy is advising. Negatives is the closest thing to the real thing but also the most risky ones. One tip i would give your all is try to grab either at the wrist elbow or upper arm bicep front delt when doing the negatives for not dropping down too fast smashing into your shoulder joints. Also try to both as cooldown and on rest days try to do some high rep 50-100-150-200 rep light load thera band wrist curls. My tendons did get sore but not really inflammed but i also did alot of prehab work for it
I can verify that training negatives is almost an invitation to the doctors or at least a few days of pain
I would recommend Dan Jeong ft Kevin Delley Tutorial, they break down the technique nicely with progression and auxiliary exercises to prevent injuries
Good use of dubious
Good on you for not just catering to the crowd. Out of curiosity what's your educational background?
Couldn't agree more as I injured myself (golfer's elbow) by training negatives (with 100% body weight eccentric after going into the concentric in a regular pull up manner) for the one arm pull up so much so that it hasn't healed after 1.5 yrs. My scapula wasn't ready even though I had a +50% bodyweight pull up due to poor depression in the W-pullup movement. Band assisted might be better but I think even better is get good a weighted pull ups for an extended period of time to build some muscles all the tendons in the arms so that they get some cushion when you try the OAP.