HOW TO DO A ONE ARM PULL UP (and actually get it) | The Best OAP Method

Hey guys! This is my method to developing power in the one arm pull up (OAP). Hope it helps you reach your goals. If you’d like custom training plans send me a DM on instagram.
Ciao!
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Chapters:
0:00 Intro
1:05 1. Stability
2:22 Exercise 1: Developing Stability
3:22 Exercise 2: Strengthening Stability
4:18 Why is Stability Important ?
4:54 2. Progressive Overload
6:22 Exercise 3: Shoulders
8:36 Exercise 4: Biceps
10:17 Regressions
Music used:
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[@fubbalo_]

instructions unclear, I now can only do one arm muscle ups

[@loiduongjr]

🤯🤯🤯

[@haisay8674]

God loves you and he wants a relationship with you he wants to give you peace even in hard times and his love that surpasses all understanding he cares about you and wants to free you from sin and he wants to save you if you would let him and accept his Son the Lord Jesus Christ who died on the cross for us Eternal life is getting to know the one true God and whom he sent the Lord Jesus Christ who died on the cross and shed his blood for us so that we can have Eternal life

[@sgct89]

Sorry to hear this 😢

[@JorgeTorres_777]

Successful issue

[@tomagagne7438]

After watching your vid I did 243 one arm pull up dead stop. This shit really work

[@loiduongjr]

👀👀💀

[@jackylee4132]

Totally agree on the shoulder stability part which helped me currently do 1 OAP with 12kg weight as well. It was literally a game changer for me! ALSO i have NEVER even used the banded OAP when training as well! Im so glad someone else here agrees with me!

[@loiduongjr]

Once you understand it just makes so much sense!

[@haisay8674]

God loves you and he wants a relationship with you he wants to give you peace even in hard times and his love that surpasses all understanding he cares about you and wants to free you from sin and he wants to save you if you would let him and accept his Son the Lord Jesus Christ who died on the cross for us Eternal life is getting to know the one true God and whom he sent the Lord Jesus Christ who died on the cross and shed his blood for us so that we can have Eternal life

[@Nyasha-wg6iz]

when you said hang on the bar with 3 fingers i was like your crazy but then i actluy did it OMG

[@loiduongjr]

To be fair it is quite difficult. I have friends who have climbed for a while who weren’t able to. Glad you discovered some new powers 🤝🤝

[@kristofkelemen721]

This video was supposed to teach me the OAP, but it is so great of a tutorial, that it also brought my motivation back to chalistenics...thank you, my man!

[@loiduongjr]

Let’s goooo. It makes me so happy that I could give some motivation. Keep going !!!

[@ewnt]

Thank you for sharing. Tips about stability will for sure help me get OAP faster. Great quality of video bro !

[@loiduongjr]

Thank you !!

[@lemao8063]

Going to try this method and hopefully in a few months I can pull one. Thanks for the info Loi!

[@loiduongjr]

No problem and good luck!

[@rainkwok3242]

Thanks for the tips. Really informative for the video. Love that

[@loiduongjr]

Glad it was helpful and hope you get your OAP soon!

[@qsdrcwsdrey]

Thanks from Reunion Island!

[@loiduongjr]

Glad it helped!!

[@marcusgee9724]

u explained everything that ive been trying to figure out on my on i think im in love

[@loiduongjr]

Glad I could help :)

[@pyre753]

super insightful! thanks for posting :D

[@loiduongjr]

Glad it could help!

[@21nGG]

super strong, dude! Thanks for the helpful tips

[@loiduongjr]

Anytime :)

[@Sarah-rv4pv]

Awesome stuff! I’m going to give it a try

[@loiduongjr]

Let me know if you see good progress!

[@kerryfromaj9032]

Well done informative video. Thank you. !

[@loiduongjr]

Glad it was helpful!

[@NomIntrouvable]

I love this explanation

[@loiduongjr]

Glad it helped!

[@MathiasZamecki]

nice one thanks for sharing

[@loiduongjr]

Glad it could help you!

[@stranger_unfamiliar]

This makes a lot of sense. Before climbing I was mostly doing calisthenics and could perform a weighted pull-up with 80% bodyweight added pretty consistently but still couldn’t oap despite training it every week. I got into climbing and stopped trying to oap, continued weighted pull-ups and found one day with very little direct work I was able to one arm pull-up chin clearly above the bar. My theory is all the climbing I was doing helped stabilize my shoulders to compliment the strength I already had (grip work also helped imo). I will be using this information to try to add reps! Thank you

[@loiduongjr]

Climbing uses tons of bicep and much less lat. In general it seems climbers are much better at OAP than weighted pull ups. Just comes with climbing I think!

[@AkaiEmon]

Great video!

[@loiduongjr]

Thanks!

[@JackPowell-lx1vo]

good thinking dude

[@loiduongjr]

Thank you 🙏

[@danielnour5112]

Thanks!

[@loiduongjr]

No problem!

[@noahlevy1698]

hell yea great video thank you

[@loiduongjr]

Glad it helped you!

[@larrythepickle5593]

Good video, would love to see a one about how you breakup climbing, calisthenics/weights and finger training throughout the week.

[@loiduongjr]

Yes a week of training video is something I’m interested in making!!!

[@dageddy]

Not only did I learn something useful but have to say that is one sick looking gym. Everything neat and so colour coordinated, including your attire! You could do ASMR style gym videos, perhaps first ever on KZbin 😊 All the best!

[@loiduongjr]

Yes it really is a great training gym! I’ve had some requests for asmr climbing so maybe I’ll try it but it might just be me grunting 😂😭

[@JoseMora-cj4mg]

I'll be back in a month sharing my progress.

[@loiduongjr]

Can’t wait to hear it!

[@soccutd77]

Just to clarify you’ve progressively overloaded your one arm scap shrug to over 100 lbs?? Even holding the bar with 100 lbs in your other end seems pretty insane from a grip strength perspective, then doing a scap shrug on top of that!

[@loiduongjr]

Yes! Definitely have to try hard at those weights although grip isn't ever an issues. If you think about it I can easily deadlift 355+ lbs with standard grip. Climbing grip strength is different.

[@StephCurry243]

great stuff! would be awesome if you could share some tips for plateauing with weighted pull/chin ups, since I am struggling with that.

[@loiduongjr]

Impossible to say since its so individual. Could be not enough recovery, too much life stress, bad sleep, bad nutrition... if your training is solid and you are trying hard then it is probably recovery related. If your training is weird than its probably that.

[@StephCurry243]

@@loiduongjr yeah makes totally sense. thank you🙏🏼

[@totonoen6453]

I've been working on OAP for the past few months. And I have to say that I don't know what I was doing at all! I've been ego-lifting and was on a plateau. I just found out I have neglected the most important part is to focus on stability. And I already tried some of these exercises, It's really hard to hang on the bar with three fingers. But I know with this proper training, I'm going to achieve one-arm pull-up for sure. Thank you, Loi!

[@loiduongjr]

Glad that this could bring you a lot of insight! There is nothing wrong with hanging with more than three fingers, especially if you are not a climber. Forcing it (while very unlikely) could lead to a finger injury and if you have to focus so much on hanging on it will detract from building the mind muscle connection in your shoulder. Grip the bar the way that is comfortable but just be hyper cognizant to not use your wrist to fix the rotation.

[@totonoen6453]

@@loiduongjr Thank you so much for your advice man! Keep it up with your work!

[@spacemanjr12]

3:00 should we engage the shoulder when hanging?

[@Kavaitsu]

Great video, thank you for creating this! Question, do I put this in my upper body days (3-4x weekly) or in between them?

[@loiduongjr]

On your pull days!

[@user-se3kp7tc4y]

Hello ! First thank you ! Very precises instructions and also clear with the explanations. My strong point is the scapula traction i've got it very well with good control, so my weak point is my biceps. Quick question : what about the transition from your scapula to the bicep : the pectoral ? Because if we take your point of view (OAP is two main mouvements, and i agree), I feel it's what it's stopping me to get the OAP (and my biceps for sure) Do you train it or not at all ? Cheers mate !!!

[@loiduongjr]

Very interesting! Never really thought about the transition in terms of pectoral activation although it’s obvious now that you say it. Personally I never train it (I am actually very weak in my chest relatively). I find that if you train the scapular traction properly through the full range of motion you will clear the transition position (essentially training it). In my volume set for example I pull through all the way till my biceps become loaded. You could execute this volume with a band if you need a regression. In generally I think it’s rare that the transition is truly the thing stopping people from a OAP (unless they are working towards strict form). It is quite easy to skip the transition by explosively moving out of the bottom position.

[@user-cu5xv4cc5v]

Top.

[@adityakrishna4359]

2 arm pull up next

[@loiduongjr]

I am not advanced enough for that unfortunately.

[@jykl608]

hanging is good for your shoulder do it like 1 min every day and you will fix many pains in your shoulders

[@loiduongjr]

Hanging is great.

[@joshuaking3276]

What do you think about the one arm chin up? Would you suggest learning that first or the one arm pull up first? Any comments on learning on rings vs bar? I have been progressing with muscle ups (can now do 8 in a row) and wanted to start learning a one arm skill. Thanks for the video it was very informative.

[@loiduongjr]

One Arm Chin up isn’t bad, aesthetically I think it’s less cool and the motor pattern/lesser emphasis on shoulder stability is less applicable to climbing. I think they’re both equally difficult to learn so learning one first isn’t really necessary. Just choose the one that you’re more interested in. Bar is always superior to rings because it is more stable. The more stability that is introduced the more of a skill it is. But if you want to specifically do it on a ring there’s nothing wrong with that.

[@jordylevastois]

Thanks for this awesome video! 😀 I will implement those exercices right now! I train with rings, do you think it's better to train chin up on the bar or is it a good idea to keep training with rings? Thanks for your help and again awesome video!!

[@loiduongjr]

Principles > Methods !!!! Rings are a skill! If your goal is maximal recruitment, introducing additional instability (therefore needing more skill) is completely anti your goal.

[@jordylevastois]

@@loiduongjr Thanks for your advice!

[@HaloEraser]

tips on getting 20 mm one arm hang please. ty

[@loiduongjr]

Video soon 🫡

[@konradadenauer9677]

Really good video loi ;) thanks. My question: I’m quite strong with the scalp pull already and can also do the biceps part when I assist the oap with some jumping to skip the first part. I just struggle with the part between the scapular contraction to the biceps activation. So kinda between both movements… any tips ?

[@loiduongjr]

I can’t say for sure but I would assume your one arm scap pulls are less developed than you think. When I perform them now, the range of motion sufficiently passes through that range of motion to where the bicep takes over. If you specifically have issues with the « transition » than using the banded regression would be suitable to give that range of motion more volume.

[@einarandrefriis-olsen3939]

You could try lock offs to help build strength in the position your struggling with!

[@loiduongjr]

@@einarandrefriis-olsen3939 resisting is not the same as contracting. Lock offs can be useful training for climbing but not for OAP.

[@fizzyd7586]

how would you go about implementing this into a workout program? My firs thought right now is to add 2 or 3 sets of the shoulder stabilty rotations and and 2 or 3 sets of shrugs to the beginning of my normal pull day then having 3 sets of chin ups.

[@loiduongjr]

Sounds like a great program. As long as you’re in a strength rep range it should work great. For shrugs I found the 5 sec dead + 5 sec engaged was sufficient time under tension.

[@arjunsaksena7692]

Great Video. Thanks for putting the instructions together. For your first tip around being able to hang from the fingers on the bar - I am currently struggling with that. I mostly always hang with my fingers fully wrapped around the bar .Would that mean that i should build the finger strength first before attempting your remaining instructions?

[@loiduongjr]

Depends if you’re a climber or not. If you’re just looking for a OAP then wrapping your whole hand around is fine as long as you stabilize with the shoulder. Using less fingers simply forces you to use your shoulder. If you’re a climber and your goal is climbing then you should work on some finger strength first. So it all just depends on what you’re prioritizing performance in.

[@arjunsaksena7692]

@@loiduongjr I am a climber or atleast trying to be one 😅 Thank you so much for the guidance. I primarily try to climb with my hands straight as much as possible but as I am progressing I am finding myself falling off whenever there are one arm catches or lock off. I have been working on lock offs for a while but it has always been with fingers fully wrapped on a bar. Which I realized don’t translate that well to non juggy holds.

[@loiduongjr]

Honestly just sounds like you’re quite new to the sport. Spamming pull ups might be a reasonable thing to do for you then. Just keep climbing hard and it’ll come.

[@loiduongjr]

Sounds like you’re quite new to climbing. just keep going and trying your best and it’ll all come eventually.

[@wargreymon2024]

very good, music too loud

[@loiduongjr]

Thanks for the feedback!

[@finleyjohnston9931]

Any tips on preventing potential elbow injuries when training the OAP? Have you had any experience with tennis elbow or similar injuries?

[@loiduongjr]

I've had it briefly when I was doing an insane amount of pull specific training. Just means you're over trained. Take a deload week or two and you should be fine. It legit just means your unrecovered so make sure you're eating well and sleeping well too.

[@ardkorn5523]

Hey man ! Thanks for the tutorial it seems that you know your subject 😆. The phase I struggle with is that I can engage my lat at first but I just cannot start to engage my bicep. The end part is okay. How would you train this part ? Thanks !

[@loiduongjr]

Glad it could help! Check out the regression part of my video. Use a band to lower the intensity and work on that bottom range of motion. You should be going from a complete dead hang to a slight bicep engagement. This combined with strong biceps from full range of motion chin ups will be the key!

[@ardkorn5523]

@@loiduongjr Alright ! Thanks for the quick response !

[@laulolaulo1]

should the stability exercise be done in a passive or active hang?

[@loiduongjr]

Hard to explain over text. It’s a dead hang position but you are actively using the internal shoulder muscles.

[@samkim872]

👏👏👏

[@richisw]

the only thing i wondered the whole video was what are those shoes und trousers they look absolutely fire

[@loiduongjr]

Aha shoes are vivo barefoot geo courts and the pants are the linen ones from Uniqlo. Shirts from rage 😉.

[@richisw]

thanks pal you are awsome can you do front lever pull ups currently working on these and im stuck for a while now and no videos or tutorials helped me so far if you have any tips or ideas would be highly appreciated@@loiduongjr

[@axaviersemien1312]

I can do one arm pull up underhand not overhand though

[@loiduongjr]

Need the stability 😉

[@ivantolkachev4808]

Is it really biceps and not brachialis and brachioradialis though? In a chinup your forearm is supinated, but in the one arm pull up youre trying to keep it pronated so the bicep is not fully engaged, since it's mainly responsible for supination.

[@loiduongjr]

Both are trained extensively with the chin up. Remember principles > methods. So as long as you are getting adequate load to the tissue it doesn’t matter what it looks like. In this case the loading is better in the chin up than in the pull up.

[@TheCalvinPs]

What % of added bodyweight do you think needs to be added to the chin-up to set you up for the OAP?

[@loiduongjr]

Once you begin approaching 80% I think you’re in a good position although it is sooo dependent on many other factors and what you deem sufficient form. My advice would be to just enjoy the process in and of itself. By doing so you will improve faster.

[@benjaminyang2160]

I have a question. I can do a one arm chin-up. But am no where close to doing a one arm pull-up. Is that because of my lack of stability? Should I then focus more on the scapular portion? Appreciate the advice

[@loiduongjr]

Very difficult to say without being able to see how you perform the exercise. I would bet that it definitely has something to do with your shoulder stability. I find that as i progress in reps, my shoulder becomes fatigued and I begin to twist more and more, and I twist significantly more on my weak shoulder. It might not be a stability thing, more just strength. I would recommend doing the shoulder strengthening exercise while also focusing on staying on the proper side of the bar when attempting OAP. Even if you can't get it at first it will start teaching you the proper motor pattern for it. Technique is a big thing for OAP!

[@bolderam]

in the initial stability exercises are you hanging completely relaxed or retracting your scapular? I.e engaging properly or just hanging on the connective tissue

[@loiduongjr]

It is quite an interesting sensation. It mostly depends on the rotational position. Ideally you are in a "dead hang" (no shrug) but once you develop a good mind muscle connection you will notice that your shoulder is not disengaged. Your shoulder will be in dead hang but your stabilizing muscles will be fired up. It is a completely different group of muscles compared to a scapula shrug, feels very internal and localized to inside the shoulder girdle.

[@finray8436]

​@@loiduongjrNow that's interesting. I've been doing those controlled rotations on a deadhang after seeing Yves Gravelle recommend it in some video. But I always keep my scapula retracted, as if I was at the highest point of a scap shrug (no bicep involved like the ones you showed in the video tho). Do you think it makes a difference?

[@loiduongjr]

Yes! That's where I got the exercise from as well. If you revisit the video Yves is also in a quite relaxed position. For hanging it depends on your style (some people prefer less engaged shoulders) but for OAP being fully relaxed in the dead hang is important (especially if you're are trying to do AMRAP).

[@sco9114]

what to do if I can't hang one arm 4 fingers well

[@loiduongjr]

If you have trouble one arm hanging the bar then you are probably not ready to try the OAP. If you are only doing calisthenics, weighted pull ups and chin ups will help you develop the grip strength. If you're a climber then climbing will develop it quite quickly.

[@homayoonf]

Do you consider there’s a added percentage of bodyweight to a 2arm pullup as a requirement for oap?

[@loiduongjr]

Pull ups do not transfer directly to OAP. Being strong in the chin up will be more transferable. You can have a strong pull up and weak biceps, but you can also have a strong pull up and strong biceps. Therefore your max weighted pull up doesn't tell us that much about the athletes ability to perform a one arm pull up.

[@homayoonf]

@@loiduongjr Thanks man, I’m gonna work on it 💪🏼

[@Gavin_Ross]

Need to give this ago

[@loiduongjr]

Let me know how it goes Gavin!

[@XproDannyyt]

So weighted chin ups are better than weighted pull ups for progression?

[@loiduongjr]

Yes because it stimulates the muscles that are used in the OAP more directly.

[@diviollivier4031]

Thanks for the tutorial, do you have any idea of how much rep/set per exercice is recommended ?

[@loiduongjr]

Depends on what else you have in your program and your other goals. For the one arm shrugs and chin ups sets of 4 reps at RPE 7-8-9 would be good. Shoulder stability is more tricky, really depends on how advanced you are. In the beginning you will burn your shoulder out quite quickly since it will be so new.

[@SuperSeamus]

What’s your thoughts on negatives / eccentrics ? Did you use these when teaching yourself ?

[@loiduongjr]

If your goal is OAP then I think they are useless. For hypertrophy they're great and can be useful for climbing.

[@SuperSeamus]

@@loiduongjr thanks for the feedback, time to start my OAC / OAP journey!

[@loiduongjr]

@@SuperSeamus let me know how it goes dude 🫡. You got this 💪

[@giovanireis3393]

In the one arm scapula shrugs, the elbown should not be extended? Sorry for my english, Thanks for attenttion.

[@loiduongjr]

Not sure I understand the question. I focus on a full range of motion.

[@giovanireis3393]

during exercise, the elbown Full lockout or flexed?

[@loiduongjr]

You should go from full dead hang to slight bend

[@giovanireis3393]

@@loiduongjr Thanks bro! 💪😎

[@neonluk6277]

Good tutorial, i just dont understant why chin up instead of regular pull up if the objective in oap

[@giavannipicarelli5891]

he said to target biceps brah. pull up more focused on lats, almost no bicep engagement compared to chin up. + if you’re weak in biceps it’s good to incorporate

[@loiduongjr]

Yes it can be quite confusing due to how they're named. It becomes clearer to see when you look at what muscles are utilized in each exercise. OAP is heavily focused on biceps while normal pull ups are focused on mostly lats. Chin ups will give you a better stimulus to the targeted muscle group (biceps). Remember, training doesn't have to look like the skill. The goal of training is to recruit more muscle fibers. Once the strength is developed, we can begin to coordinate, but coordination and strength are two different parts.

[@neonluk6277]

​@@loiduongjrty bro now it all clear

[@manum8170]

He did it like it was nothing, damn. Gonna try your tips, hopefully, wont break anything 🤣

[@loiduongjr]

And it was a weak rep at the end 😉

[@manum8170]

@@loiduongjr Flex some more why don't ya. Tho a question, any recommendation for chin ups, like how much to aim for, 10, 20, 30, set of X and such?

[@loiduongjr]

@@manum8170 I prefer to do a 3x4 (3 sets of 4 reps). I find its the perfect mix of volume and intensity, especially if you add some accessory stuff.

[@lukasneves8209]

i can do 5 reps with opposite arm on shoulder but not a real one. What can i do? Train for years...

[@loiduongjr]

You can either keep doing the pull ups or do the exercises I’ve shown in the vid. From personal experience the exercises will speed up your progress significantly.

[@lukasneves8209]

@@loiduongjr Thanks, i wil ltry. How often in a week would you suggest? 2-3?

[@loiduongjr]

Yup that’s a great volume!

[@alex4soccer4]

Bro stop trying to get me to kiss you.

[@loiduongjr]

👀👀👀

[@vietdungnguyen6612]

are you a Viet?

[@loiduongjr]

Indeed I am.

[@haisay8674]

God loves you and he wants a relationship with you he wants to give you peace even in hard times and his love that surpasses all understanding he cares about you and wants to free you from sin and he wants to save you if you would let him and accept his Son the Lord Jesus Christ who died on the cross for us Eternal life is getting to know the one true God and whom he sent the Lord Jesus Christ who died on the cross and shed his blood for us so that we can have Eternal life

[@telkmx]

i know it’s a bit clickbaity but there are many videos around where they talk about stability of the one arm pull up. You also say a few odd things. Like you say oachin isn’t a oap but you focus on biceps which are way more important for chinups. Also if you get the stability right unloading with weight and a pulley is superior and more consistent. to me the video fall a bit short tbh

[@loiduongjr]

When I was searching it up back in the day (geek climber era) I never found a tutorial that ever mentioned it. Granted I didn’t update myself so maybe recently it’s been a topic. I focus on biceps because the end of the OAP is biceps. Just because the OAChin is more biceps does not negate that. Your third point about pulleys isn’t correct because of my mentioned argument about progressive overload. One part of the movement will always be under loaded if we use a pulley/band on the entire range for a OAP.

[@telkmx]

@@loiduongjr Why would it be the case a pulley is more consistant that a band. 10kg in a pulley is 10kg at the bottom but also at the top if loaded well. Also in your video you couldve added requisite to start the OAP. I know there arent precise one but ballpark ones. Because for many ppl even loading your way can get them injured if they don't have the proper strength. Hence the videos often talking about minimal 2 hands pull up numbers. I do agree that tons of video around on the subject arent that great. Frinksmovement TV has one of the best video around but its also like 1hr long

[@loiduongjr]

Because people are not equally strong in the shoulder and bicep, the proper load for your weaker group will be inadequate for your stronger group. There isn’t a requisite because it is easily regressable. Please watch the video closely I state all of this in it.