Training secret ONE ARM PULL UP | Alex Megos

Alexander Megos, Chris Hanke and Max Räuber sharing their knowledge about training for the one arm pull up. Let us know in the comments if this was helpful!
Thumbnail: Sam Van Boxtel
Edit & Filming: Chris Hanke
Filming and acting like George Clooney: Max Räuber
Filming and being strong carrot : Alex Megos
wir dürfen dass, es ist Kunst !

[@jasond3147]

Alex was staring right through me while doing a slow-mo one arm. Intimidating

[@justinjakimiak1998]

Yeah that heavy eye contact is serious

[@middle-agedclimber]

He was establishing domination...

[@ruugmaan8221]

man his face started bothering me right after that clip idk what it is mf just looks haunting

[@adryldimaapi2522]

Man felt gay with em stare HAHAHA

[@fly3513]

Sexiest one arm pull up ever

[@maizalima2493]

the sense of humor is spot on it gave me a few good laughs and a goal to get back to it

[@ronnance]

Just shared this with my middle and high school climbing teams. Excellent tutorial! I’ve shown them all of these methods yet I love having them all in one vid. Thanks!

[@estevanruiz6500]

At 3:20 when max says “yea this is shit” I cracked up 😂 great video and I will be utilizing all of these methods!🤙🏼

[@balaneopteramusculus]

what do you think of weighted pullups as a progression? also can you do a tour of that training room? it looks sick!

[@Nano71896]

I’ve heard weighted pull ups are really good. 170% body weight pull up then you should be able to one arm

[@gidneybeans]

Get to 50% of bodyweight with weights. After that, your arms should safely be able to deal with the stress of 1 armed practice. Start with slow negatives. Then negatives with holds. It will come

[@theunaphotobomber]

They're good for building the required musculature, but they do not train the movement patterns at all. Regular pullups are a symmetrical movement, whereas the one-arm pullup is very asymmetrical. I personally found that training for the one-arm went much faster when I did isometric one-arm holds at the top of the rep, and then did a 5-8 second eccentric "negative" down from that position. It trains the movement pattern in reverse and gets all of the right muscles recruited together to prepare for the concentric version of the movement. That said, I think a 160% bodyweight pullup is a good metric to know if you have the requisite baseline strength to begin training for the one-arm. I just don't think that weighted pullups are effective at training the one-arm on their own. You have to do the movement to get better at it, and the one-arm is an asymmetrical motion.

[@alexandermegosAM]

A tour of the gym is coming 😉

[@S3IIL3CT]

@@Nano71896 I can do bodyweight + 77% but can't do one arms

[@ShooterMcGavin32]

Always appreciate the videos, your vibe is great!

[@BlitzDG]

Liked it all except negative one arms. Injury risk is so high because if your body turns , all of your bodyweight can hit your bicep or shoulder in an instant. Be extremely careful and only do negatives when you can absolutely control them with 0 torso spin. I would recommend one arm dead hangs to build the shoulder strength to prevent your body turning as well.

[@AA-is9vi]

A front lever progression tutorial would be great!

[@eric.jerome]

2:46 straight up thought this man was just torso up

[@diegoamalfitano6831]

Alex, one thing about feet nails: how do you keep them to avoid bruises "inside" the nail??? Short? Normal?Long? Thanks a lot and keep this content and amazing redpoints coming, please!!!

[@grantmoser5393]

Great tutorial, would love to see one for front lever

[@danielaalfonso5006]

Que acento más tierno tienen :v siempre pensé que era solo parodia en las películas, pero es real!!! Jaja igual muestran re bien los ejercicios, gracias

[@climbscience4813]

Very good tutorial! I would like to know more about horizontal pulling. I think there are many climbing moves that are close to the 1-armed row you showed, but at some point it becomes too easy. Do you have a recommendation? Is it even worth prioritizing?

[@VASE8881]

Would love to see a tutorial on your rings routine.

[@hgrueber38]

Great video! What tips would you have for learning to do multiple one arm pull ups in a row?

[@olabystrom5265]

Front lever next! ❤

[@andyfr2916]

Nice Birkenstock @07:45..

[@kierancampbell1902]

When he does the one arm pull up with the pulley system helping him. He has a weight that sits on a "pole" that attatches to the pulley by rope. What is this "pole" called and where can I get one?

[@kierancampbell1902]

Never mind they are called loading pins.

[@Voidload]

great one!

[@michaelb2938]

Nice training here

[@inihility]

More tutorials please!

[@rmueller]

Love it

[@quentinmonsieur4977]

I liked it

[@antonmoulard]

Max really looks like young Viktor Kamenov

[@nilsheinrich7569]

What’s the blue finger tape called Alex always uses ? Looking for a good one

[@V8chump]

Alright but how do I get more than 2-3 one arms at a time… that barrier is pretty hard to get past 🤔 Mainly because they’re hard enough to feel horrible by the 3rd rep but they’re still easy enough to rep out the first two relatively easily 😵‍💫

[@adrianserrano7651]

2:50 im so stupid i legit thought that guy was missing half his body.

[@PanosPlevritis]

While it is impressive, weighting like 60,maybe 65kg is definately not so impressive, still mad respect tho

[@manujk6802]

just 9b+ what a great inseida haha :D :D

[@BiggieChungulus]

My lanky bionicle looking ass will never be able to do a one arm pull up lol

[@lovricsports]

Kneebar one arm pull up 1:51 "just 9b+" had me laughing for a minute😂

[@AllegraClimbingPsychologist]

What a time we live in. We have Alex Megos (and other world-cup climbers) teaching us how to do one-armers 😍 Also, I love Chris xDDD

[@Geoffreyg41]

Very good tutorial. It was nice to see the scapula close ups to really understand what good form looks like. Thanks !

[@twpayne]

If climbing doesn't work out for you guys then you have a guaranteed career in comedy. Loved the video!

[@stephenr80]

Nah

[@LaiGnaw]

More tutorials on climbing related exercises on rings, unlocking the front lever or how to get absolutely shredded feat Alex and Chris.

[@noone-ld7pt]

Jesus that slow one arm pull up by Alex was both magnificent and intimidating at the same time! Also thanks for the toturial, but I am a bit surprised there was no mention of weighted pull ups though!

[@zacharylaschober]

Most folks I know who worked towards OAP with weighted pullups took longer and have plateaued hard whereas most others, myself included, progresses to the OAP fast and continue to build repetitions and intensity. This is because there is muscular coordination to consider and an enormous amount of possible progressions and regressions to assist which I revert to often.

[@DGDG0000000]

very funny. i added one step at the very first training step.... i add to stay on the back, on the floor, then pull the air, but with one arm directly. very good exercise from Belgium.

[@gageklein5680]

I like when you guys produce videos yourselves! It's personable, funny and informative!

[@epincion]

Definitely liked the tutorial - it was excellent and great fun thanks to all of you.

[@Jackwithoneeye]

Awesome stuff Alex , Chris and Max! I like working on getting stronger and training for calisthenics goals alongside my climbing . Last year I got my front lever and will hopefully reach one arm this year. Would love more vids like this 👍

[@Christophsen]

Ein wundervolles Tutorial! Dankeschön an Alex und alle Beteiligten. Ich hoffe, da kommen noch mehr dieser Sorte. :)

[@cragbum87]

Mour German humour plzzz... it waz goud N thissss. K, tanks.

[@cornhusker211]

Awesome tutorial. Should I really be training alpine pull-ups? shit I better get to work.

[@aviduke]

3 years of focusing on technical climbing, understanding weight distribution and centre of gravity, learning to route read and develope a feeling of how moves feel. work on improving body composition, general cardio and some very very gentle finger training/weight pull ups. don't forget your antagonist training 2/3 times a week too. then there's fall practice and head game.... when your climbing V6/f7a, start periodisation training and after a few more years when your injury free and adding loads of weight to your two arm hangs and weighted pull ups, then start training 1 armers. boring but true 🤣

[@carlosdumbratzen6332]

It is funny how Alex claims that he is just as much a mortal as we are o.O

[@holisticpower6773]

You should do something else. Your skillset is not coaching :D

[@vincentcolavin]

Lol at Megos being a "usual mortal weakling".

[@ria_adventures]

Thanks Alex, Chris and Max for making this video, a one arm pullup has been my goal for the past 2 years and I'm done making excuses for being weak. I like your training facility, it reminds me of how Wolfgang Güllich trained when I was a kid. Please give us a tour :)

[@ria_adventures]

Blueprint for one armed pullup 2:48 - scapula pull-up 3:34 - ring rows 4:07 - one arm ring row 5:16 - assisted pull-up (with band) ** aim for 15 to 20 pull-up's w/out band ** 6:12 - assisted one armed pull-up with pulley system 6:47 - assisted one armed pull-up with band 7:00 - negative pull-up 7:34 - lock off's at different angles

[@evelynnpatterson1908]

THis is InSAINE!!!

[@vagdemarrs]

And they say that Germans don't have a sense of humor :D

[@MrWill830]

These videos are actually pretty fun I have to say, good mix of natural banter with actual good instructions

[@nicolasc.8380]

Those kinds of videos are great ! I'd love a tutorial for front lever or antagonists training

[@Sim-wi1lt]

Richtig gut gemacht. Perfekte Mischung aus Blödsinn und sinnvollen tips 👌

[@differentone_p]

what a great guide. no shit, just speaking calmly

[@reflexion.climbing]

did Christoph have a shoulder injury? It wasn't quite clear after this video

[@alexandermegosAM]

Yes, two surgeries 2018 and 2022. Ruptured biceps tendon and SLAP läsion.

[@Rickdegraaf]

This was great, more tutorials would be welcome!

[@persiancarpet5234]

I would recommend being very careful with the negative OAP. You can easily injure yourself if you're not strong / warmed up enough. Talking about warming up, do it! No value in getting injured and losing progress 😅 Final tip: take your time, it's a very difficult move.

[@Jonne337]

geiles Tutorial. Bin grad dabei auf über 10 Klimmzüge zu kommen und das is schon heavy😂👍🏼

[@jakubrypan7083]

great guide, also love that you are having fun with it :D Would love to see more :)

[@dnclpa2314]

Ich hätte eine Frage: Könntet ihr mit sagen, wo ich diesen schwarzen „Achter“ an der Umlenkrolle und die Schlaufe an der Stange kaufen kann? LG

[@alexandermegosAM]

schau mal bei petzl.com vorbei ...Rubrik Sport :)

[@5a9a]

carrotts are tasty

[@lukasneves8209]

Would be interesting to see your max weighted pull up.

[@domkolarova]

This was really good video! I have been working towards the one arm pull up and will try and use some of the tips from you. Also you guys are well funny 😂

[@ml-bk9rz]

The intro had me rolling on the ground. 🤣

[@erichansen-ye9er]

killed it...keep on keep'N on!

[@chuckz28]

This is helpful

[@Asadc1995]

What are you thoughts on rope climb as conditioning exercise for arm strength and that top upper part ROM Lock off strength rope climbs done with long strokes

[@GrinchSMB]

I like how they go from 1 assisted pullup with a band to beeing able to do 15 to 20 normal pullups :)

[@abhishekhjeyadev2844]

injured my shoulder 2 days ago and now I have hope to come back stronger

[@Teraku1503]

I’m just starting from a low point again after Christmas holidays and this was very helpful to get me motivated. Unfortunately today is rest day 😂

[@federicodatri2698]

One arm pull up negatives Is a pretty inefficient/High injury risk method to put strenght in this movement (i myself used It and i've seen It working only in really gifted people). Found this video to have a bit more quality than the average in the climbing community (some correct technical tips for the scapular asset) but still low quality in comparison to contents similar to the ones published from Sthenics.

[@Chaquzo]

Cooles Video Männer! Könnt ihr vielleicht noch in einem weiteren Video eingehen wie oft man die Übung/en pro Woche üben sollte? Oder wurde das schon erklärt, dann verzeiht mir.

[@benjaminbolnot5289]

Hi, and thanks for the funny tutorial. For me it's generally most in the elbow than it's hurt. Not the "tennis elbows" but more on the intern face of the elbow (epytrochlé?) Do you have any tips to help me against that? Thanks a lot!

[@MrPigeme]

I think you are referring to the 'golfers elbow' or medial epicondylitis. I've been experiencing the same problem for the past two years. Had multiple breaks of multiple weeks or even months but it always seems to come back after a while. Even been to a physio and did specific eccentric exercises but even then it seems to come back whenever I want to train pulling strength more frequently. I have been told that slow eccentric exercises - after a long rest period - are the way to make your tendons stronger and avoid this overuse condition. And also stretching but since I'm hypermobile in my upper body that definitely shouldn't be my issue. Hope it might help you because it is a very annoying and stubborn overuse injury, I don't know how these guys don't experience this condition while I do after only training some pullups once or twice a week :/

[@benjaminbolnot5289]

@@MrPigeme Hey thanks for your answer dude! I also don't understand why it's happen to us with the few intensity we do compare to them... 🙄 Anyway... You think slow excentric could be the way? You mean, starting in pull-ups and go slowly down? I also do some push up to work the antagonist but it doesn't change anything... 😑

[@MrPigeme]

@@benjaminbolnot5289 Np! And yes, eccentric exercises like the negative movement of the pullup, or doing the negative part of bicep curls with rather heavy weight and do it slowly. These together with some wrist curls is what the physio told me to do, and what I've found on youtube so far. But it's important to have a long rest period first to let your tendons heal before training them (they heal a lot slower than muscle tissue). I fear that I'll have to face the resting period with no pulling exercises again to recover and start the physio once again. I'm not even a climber - although I would love to give it a try as soon as my elbows aren't hurting - but I do go to the gym multiple times a week so I should be balanced and have the antagonist muscles trained just as much. Still does not seem to fix my issues though. I guess there might be some genetic factor that makes one more prone to golfers elbow than the other. (Also because I've got it in both elbows)

[@juliang.4853]

Brothers, to shit smart, how we say it in germany: The rotator cuff is something important for overall well being. Like the back/spine. And its good to do exercises with lots of repetitions and no weights to warm it up, keep the mobility and just get it movin in a healthy way....

[@gochunoodle2106]

i loved the beginning! great video as usual :)

[@iggimoore]

have have the Gimme Kraft book and would like to see your progression with the Ice Cream Maker? 😁

[@vitorzonta1]

nice tutorial, i liked the ninja one arm pull up

[@paulmitchell5349]

So, a guy damages his body several times and needs operations. The lesson to be learned is right there.

[@alexandermegosAM]

Do this to avoid injuries. Don't be as stupid as we were when we were younger ;-)

[@lord.aldousmacaethelwulf4179]

This felt like it was shot by Wes Anderson

[@RahJa157]

Can you pleaseeee do a vedio on how to deal with shoulder injuries. Especially shoulder stability. My shoulder keeps popping in and out :/

[@matyaskrecek97]

How do you think the one-arm pull-up or pull-ups translate to climbing performance?

[@cheznikos]

Personally I feel like one arm pull up is more about biceps strength and working the biceps using weights is very safe and easy. Doing a lot of one arm pull training may be hard on the joints. Also best way to achieve one arm pull up is clearly to lose weight.

[@VDB420]

This video contains a lot of dry German humour. Love it 🍻

[@duttygothkeds908]

this had me laughing the whole way through haha

[@rossayoung]

Great stuff. Thanks so much for sharing. I'm not trying to get this in my 40's

[@tomclarke4978]

I just realised he weighs 57kg, that has to be a factor here surely Still very strong though

[@jtsfinn5980]

Maybe we need some tips to strengthen the full range of motion of the shoulder, the core’s role in all of it, and the benefits of push/pull regiments.

[@springer2194]

love this thanks guys

[@juliang.4853]

what about holding the bar with one hand, and grab your own wrist, with the free hand, and then pull up, as an exercise?

[@exssom]

These videos are great. Please invest in better lighting for the place youre filming at!

[@yogyclimbs]

In the last seconds of the video, I nearly fell in love with Chris 💪🏻💪🏻😍😉. Please don't tell my wife 🤣 . Nice mix of info and entertainment 👍🏻💪🏻💪🏻

[@lenzlunz7157]

Max mentioned to not start a two arm pull up from a very stretched out position at 5:40 min. But why?

[@Tuftclimbing]

youre beautiful. the tutorial was beautiful. time to tear my bicep

[@AiRStrejf]

I can't tell if this is a tutorial or comedy, but I like it either way

[@RandomMoleHill]

Thanks for the tutorial. Apparently I go too low between pullups and the scapula shrugs. Have to see if I can do 10 reps with the continued tension as opposed to larger range of motion. Looking forward to the next one 👊

[@onogrirwin]

Why do you recommend not starting all the way down? 5:40

[@dennismitchell4836]

I love the humor gents.

[@thorstenkoch194]

Fun and instructive

[@stasa_gejo]

Next tutorial on how to mantle, please

[@BradKingPiano]

what is that black rubber band at the top used to fix the anchor to the bar?

[@Unsterblich_xXx]

how many repetition tho? or whats is the training progress u need to have.