ONE-ARM PULLUP: Achieve in 2 Sets Per Week

This is a great exercise for grapplers, wrestlers, & athletes that want to gain a competitive advantage. If you can knock out 9 of these while your opponent can't do any, you're at an advantage.
Traditional weightlifters gain strength by adding weight while optimizing your technique to give themselves the best possible angle and leverage for that lift.
Calisthenics athletes do the opposite. We consistently change the leverage so it works against us and build strength from a compromised position.
Both have their benefits, but strength calisthenics is the modality that's often ignored by competitive athletes.
Let me know your results.
Legal Notice: Consult a physician before beginning any exercise program. This video does not replace a doctor's visit or physical therapy program.
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[@XenKenshin]

I just realized a lot of workout videos have some form noise (music, background sounds, a counter etc...) But here, it's just him speaking and moving. It seems natural and relaxed, and feels... genuine, I guess.

[@Freedom4PalestineEndZioNazism]

Definitely appreciated.

[@Fahad-369]

Him and Reddeltaproject

[@eztvlight1202]

Yeah i like it as well.

[@afollowerofthewayJC]

You're right. It's genuine!!😊

[@nfri5108]

I am 70 years old and you gave me a new goal!!!! i can do 19 chin ups, one rep with 92.5 lbs...if i can get a 1 arm pull up at 70 that will be really cool....

[@bluesblues465]

How is the progress going?

[@nfri5108]

I decided to concentrate on progression to (hopefully) a front lever one day. too much strain on my shoulder girdle trying one arm chin ups...I did get 14 chin ups using 2 fingers of each hand if that counts for anything at age 70. if you have no goals you have no reason to live.... @@bluesblues465

[@optination6969]

damn grandpa fucking strong asf

[@nfri5108]

@@optination6969 Thank you...I live to work out.....weakness is a disease!

[@eliotmoore2075]

Damn bruh I wish I had that kind of strength in my prime

[@GenshinHistorian]

The bruising from gripping to hard is the reason I search for this and it surprises me that u even mention it and it's not only me. Really appreciate it!

[@progkast]

This is a great tutorial of how to build up to this. Your pullups are the cleanest I've seen on the net! There are several muscle bound dudes that, when they pull up, their body is all twisted, and it's real sloppy. I love how you are straight and perfect in your execution!

[@jack8998]

Subscribed as soon as you started talking. Thank you for this, I’ll incorporate your advice into my training!

[@qwerty70403]

Hes awesome. I found him around a month ago. Seems like a genuinely awesome guy.

[@rakeshshankar158]

Love you brother. I an able to do pull ups because of you. I’m very confident in the gym now. Thank you so much

[@Byourowncoach]

Every fitness youtuber - " one arm pull up in public reactions" Hybrid calisthenics- "I dont like showing off" Bro, you're a rare gem in the world of social media. Absolutely love this channel man. Only, and all about helping others better themselves mentally and physically. You're the man!

[@ajp642]

Facts

[@IGNACY-fp8zo]

I like a lot that he is humble but I would be lying if I say I didn’t start because I saw people showing off cool moves

[@BunnyMuffins]

dang i was doing them on tuesdays. time to chnage up the routine

[@000Krim]

Thank you, I was not aware of moving my arms closer. Truly learning is an endless journey

[@AlokKumar-oo3hg]

By far the best and simple advice on one arm pull up . Love your content bro

[@prasetio9521]

wait why do I even watching this... Im still with my negative pull up progession lol.

[@ryanrayner610]

It's called a future investment

[@fadilrahman919]

@@ryanrayner610 nice

[@keithfields1756]

It has been two years gow many u at now?

[@prasetio9521]

@@keithfields1756 woah, just checking my notifications. Well, my current state proudly at 6 reps decent form of pull up without being exhausted. not that much for two years, but I aimed for ten reps this year and possibly a muscle up :") thanks for asking!

[@keithfields1756]

@@prasetio9521 hey don't sweat it man I could hardly do any when I first started. Hard work, consistency and dedication is all it takes you WILL do it if you set your mind to it, I believe in you man best of luck

[@ahmadmahr1100]

You are showing off. Own it! U earned it.

[@Valen_Crusader]

Wow, his videos have come a long way. Love to see the growth!

[@davidklempfner826]

Straight to the point, clear instructions, awesome video! Subscribed.

[@neroarchangel]

I'm so tall, that when I extend all the way down my bent knees hit the floor. So using a doorway is a no go for me..

[@haihoang7414]

So, you can try L-sit pull-up (maybe knees raise - leg raise and L-sit hang if you need progression).

[@09864473131]

Go outside maybe?

[@tachytita1372]

@@09864473131 lmao fr

[@paquito4147]

@@09864473131 he's so tall that he can't pass the door or the window. He's trapped in his own house.

[@TesterAnimal1]

Yo must be seven feet tall!

[@dieu-huyentran5185]

Very nice. I will try this. I’m 4 month away from 66 so this one could be a good a long journey

[@dieu-huyentran5185]

@Jona s thank you for the encouragement.

[@r.i.pmaple8450]

Subbed to pigmie? Nice :)

[@alanbasoria5265]

Hope you keep at it! Good luck!

[@notrecognizedyt739]

@@r.i.pmaple8450 but you gotta focus

[@georgepetrou501]

@@dieu-huyentran5185 you have my respect sir.

[@tadeuszbazooka6498]

The most valuable one arm pull up tutorial on yt.

[@ethanrichardson3723]

This is a great tutorial! Thanks a lot man!

[@premedguy2378]

I really like it. It makes sense, has a nice progression, and presented very well.

[@christophermunoz1650]

This guy has been goated

[@hennylion]

Just what I needed to see today! Thanks for the tips

[@support_system24_7]

Thanks. You've improved as an orator.

[@Dunkelwele]

thumb's up, like you said 👍 !! that's clever, I didn't hear it in this context before. Short but to the point so perfect.

[@krystian7058]

Concise, no bullshit

[@FringeWizard2]

I do pull ups every single day multiple times a day and get good results. Doing it infrequently like you suggest never worked well for me in the past.

[@yyaa2539]

Hi Osvaldo , Thanks for the tutorial. 30 years ago I arrived at 30 pull-ups (and also 30 chin-ups) but I thought that only a few can do a one arm chin-up. It's never too late. Thanks again.

[@laricrazy7188]

Hey , please don’t listen to this guy, that progression doesn’t work ,all he did in the video is a jump one arm neutral grip pull up. If you want to learn it , go buy a set of resistance bands. And try to do one arm pull ups with them. Start with the biggest one. (By way I can do 6 one arm pull ups on the right arm , and 4 on left arm )

[@_uchiha]

​@@laricrazy7188 your wrrooonnnggggg

[@laricrazy7188]

@@_uchiha I’m not wrong, this guy is just not an experienced athlete at all. It’s pretty simple. Blind people watch him and believe him.

[@_uchiha]

@@laricrazy7188 I highly doubt your stronger than i

[@Qubitware]

I AM trying to do one armed pull ups, doing one arm australian rows, one arm dead hangs, typewriter pull ups and one arm ground assisted parallel bar pull up motion

[@connerhancock]

I don’t think I’ll ever get them as clean as you, but I’m gonna try my best to be able to rep out one armed pull ups 💪

[@Draglox]

CONNER

[@l.slayer551]

Interesting technique!

[@yyaa2539]

Hi Osvaldo , I discovered your channel this week. Thanks a lot for the tutorial. 30 years ago I arrived at 30 pull-ups (and also 30 chin-ups) but I thought that only a few can do a one arm chin-up. It's never too late. Thanks again.

[@vortexfitness44]

Wut

[@yyaa2539]

@@vortexfitness44 ?

[@vortexfitness44]

@@yyaa2539 this is Hampton

[@DaLooseGoose11]

Osvaldo Lugones?...

[@vysniusable]

Interesting insights, Thank you!

[@extinctwarriorrace1755]

Wow, I never thought of this, I will try this out!

[@fredazcrate4362]

Dude you Rock!

[@abhimanyubasu08]

The rod on which he’s doing the pull ups was giving me anxiety 🥵🥵

[@Eren-da-Jaeger]

It is available everywhere and if you are not heavier than approx 80 kg, you can use it. Maybe upto 90.

[@Vesdark]

@@Eren-da-Jaeger upto 150kg for mine

[@DBoy00]

Love your videos and tips. I'm wondering if there is some sort of form or technique. I'm still working on 2 sets of 12 perfect form. However I got curious, because I saw a lot of people trying 1-arm pull-ups and they look very strong (large muscles) and very lean and have been trying every week. However, they struggle to keep form and balance when pulling-up. I was also recommended to use an "elastic" with one arm when training. But your "arm on arm" technique seems to make more sense.

[@shunu6623]

Such a good video

[@tsarVsehtsarey]

Thks

[@patrickvanmeter2922]

Probably less than one in a hundred thousand people that even try. Love the video. thanks

[@ZQT261]

Thank you so much

[@伊藤睦文]

あなたの説明はとても正しい😊❤

[@bios546]

Hi, wanted to know what you did for the rotation part at the beginning of the range, at the bottom, for the initiation part.

[@sk_y______]

Have a beautiful day 😆

[@AEClimbingTV]

maaan I wanna be able to do this someday :)

[@larrycostas5727]

I guess the are more ways to ski the cat. Thanks.👍👍👍

[@hamzaal-shanteer3028]

Wow one in hundred thousand, proud of me

[@ilyab.5127]

it is about correct i believe 1 in 100K or 1 in 50K something like this. Only on the internet in the comments you will find someone who can do it. I am getting closer to 40 y.o and i never saw someone do it in real life even once, thousands of times in the gyms and in the calisthenic parks and not even once. and i saw savage dudes train. I see sometimes people doing muscle ups, most of them don't do clean by the way. even less i saw few do human flag in a perfect form. i saw 1 person do full planche and another 2 stradle planche. but never in my life i saw someone do 1 arm pull clean.

[@pablotesticules]

Hey! Thanks for the video man, what would you reccomend to strengthen the wrists to avoid injury while doing this?

[@SneakyNinja345]

Great question. I'd also like to know.

[@StrongerThanBigfoot]

Sledgehammer to work pronation, supination, wrist curls, wrist extension, one arm shoulder press with a barbell to work on wrist stabilization.

[@pablotesticules]

@@StrongerThanBigfoot thanks man!

[@heretic.climbing]

Quick and simple. 👍

[@vitocipponeri6773]

What would you recommend to increase the amount of pull ups i can do maximum efficiently.

[@HybridCalisthenics]

Best way is to work them hard once or twice a week. You'll get stronger and be able to do more. After you get beyond, say, 25, it'll change a bit because endurance will play a bigger factor, but before then - strength 😃

[@dasmartretard]

@@kwok_lee endurance starts playing a bigger factor once you hit 12 reps to most people with free weights, and 25 is a pretty generous mark as well with calisthenics, i don't recall any single person or study that says that 55-60 is the start of an endurance training regimen. I have never ever seen in my life someone bench pressing for a set of 25 reps and claiming it was anything besides endurance. Nor have i ever seen a strength straining plan that did say 3 sets of 20. it's always 3x12 at most but generally 3x4 or maybe 3x8 for a calisthenics because to progress you can't merely add 5lbs, the increase in progression difficulty is spaced out much more drastically.

[@dhanurdv1060]

He is a real life chad

[@SatisfyingWhirlpools]

I feel like it’s more like 1 in 20-30k

[@banda4.838]

1 in 10 million sheesh

[@SatisfyingWhirlpools]

@J D no that’s more like 1 in 15

[@randomcrashingfacility31]

@@SatisfyingWhirlpools massive cap

[@Uncle_Iroh.]

With the ability to now do one arm pull ups I am now well underway to become Uncle Iroh, now all that's left is for me to learn how to bend fire and somehow enjoy tea :)

[@roysigman356]

Amazing video! How much time there should be between each set?

[@cheerfulheartdeepmind685]

5 min minimum.... the higher the intensity , the more rest muscles need for strength and muscle gains between 3-5 min or even more.... otherwise, you cannot reach deep fibers of your muscles to activate... therefore you only tire your body without engaging your muscle fibers... but when you reach 10 perfect reps, you can reduce your rest period to 2 min... incorporate different push up exercises into your routine ... both easy and hard... with rest periods that vary accordingly... intensity is key... 👍

[@norik0]

i am a workout noob... when you say 2 sets.. what is the break between sets?

[@dreamove8878]

I just started doing weighted pull ups, push ups and dips is there a specific rep range I need to aim for and sets

[@swetagurung4092]

75% or so of your bodweight on your Pullups :)

[@nadyamikhailova7527]

You are so.. normal? But insanely strong. How can it be possible? Super n/system development? Maximum of efficiency?

[@johnathanpaz4612]

The way you look doesn't indicate strength. I know people with superb genetics, however, their strength sucks. (:

[@heavysaber9431]

one word: calisthenics

[@shuatock8216]

What does n/system mean? Is that ATP efficiency or something? Just curious

[@Qubitware]

@@shuatock8216 nervous system

[@karlbjerke133]

When you say “when you can do 2 sets of 12 you can move over to another exercise” Do you mean that i can do them with ease or just be able to complete the reps

[@jA.78194]

I think with ease because you will go to a harder exercise. But if you can do it sooner go ahead ;)

[@maxwilson3530]

If you can complete the reps without cheating or your form breaking down

[@Jacob-ft4ik]

Hey man great video. I mainly work on one arm negatives and I have gotten to the point where I can lower myself for ten seconds. Do you know how long I should be able to do a controlled negative before actually doing the move? Thanks homie

[@HybridCalisthenics]

Hey! Great job. 10 seconds is awesome, but I never trained with negatives. It's a personal thing, but I don't like the feeling of them. If you want to train with them, I'd recommend breaking them down into sections. Lower yourself two inches, then raise one inch, repeat until you're at the bottom. This way you also work the concentric movement and give yourself a realistic idea of how much the negatives are actually helping! Best of luck, my friend!

[@Jacob-ft4ik]

Ok thank you!

[@Jacob-ft4ik]

Thanks for the quality reply man 👊

[@fitnessabdul6811]

@@Jacob-ft4ik Can you do it now?

[@Jacob-ft4ik]

Yessir

[@ItsNickalisthenics]

Can you do the planche?

[@flashy_flashsama5887]

Do it without jumping :p

[@gymGirlForLyf]

Can anyone Link the pull up bar Hampton is Using?

[@_anandu.vishnu_]

Search darcia lee & tessa lane

[@gymGirlForLyf]

@@_anandu.vishnu_ Seriously 😑

[@_anandu.vishnu_]

@@gymGirlForLyf yup... Just search it

[@GodsJoseph13]

I have a similar setup on my door

[@----zd1od]

How come you are so strong but not that big at the same time? How do you train for that?

[@rubbygarlicson1048]

He's very strong and athletic but weighlifters who are bigger than him are stronger, if we're measuring strength in terms of how much weight someone can lift

[@maxwilson3530]

He doesn’t eat in a caloric surplus

[@mainescapade]

@@maxwilson3530 That explains his size not strength

[@kulhrada6900]

He’s not a body builder, Bruce lee(example) was insanely strong but not big

[@progress2171]

does elbow always hurt when you do OAP because mine does, should i stop doing one arm pull ups or the pain will go away after time? I think its called tendonitis or something like that

[@calisthenicsbeliever7602]

You probably got golfers elbow in which you put too much strain on the forearm muscles

[@progress2171]

@@calisthenicsbeliever7602 yes i know that, i dont know how to prevent it

[@calisthenicsbeliever7602]

ReBoi maybe you don’t have a good enough grip like if you’re on the finger more rather than the palm that can cause stress

[@rosalind1635]

@@progress2171 Rest your arms. Start with an easier version. There are tutorials on this page.

[@thewhiteknight9923]

Hold off on one arm pullups for now. You may have the strength to do them but your joints may not be at that level yet

[@lucadellasciucca967]

HOW ABOUT THE FACT THAT YOU NEED TO WORK BOTH ARMS? how do you deal with that?

[@johnnyrr2643]

I might not get your point here but you simply train both arms, right? Like on after the other

[@itzgelo905]

Should I buy that pull up bar? Also where can I find that?

[@alosha4321]

hey is there a certain weight I should be at to be able to do this? i used to weigh 170ish and was able to do a one arm decline, but now that im 190 im not quite able to do that lol.

[@kulhrada6900]

Remember that you are building strength to become stronger not to demonstrate your strength

[@earthphoenix7068]

Yeah just do chinups or pullups

[@culibas]

I'm on 2 sets of 12 regular pull-ups. how long should i wait between sets? thanks

[@TheSandkastenverbot]

Great tutorial! I'm not so sure about the rep recommendations, though. I have always struggled much more getting to 12 reps on whatever exercise than upping the weight. Physiological adaptations in the muscle in that rep range are also not 100% optimal for strength gains. So finding a pull-up version that you can do for about 5 reps probably gives some of us even faster results.

[@cameraduong9886]

I can do 500 or 1000 push up a day but i couldn't do one arm pull up , even just one pull up , this sht is really hard

[@samtheman5923]

What pull-up bar do you use?

[@getanjaligsf6737]

Hello I m just a beginner I want to learn from you can you help me

[@stevethea5250]

That's one arm chin up bro

[@powercoder]

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?

[@ziphy_6471]

turn your legs in to not touch the ground, hope this helps

[@htaehxela]

Can anyone explain why I like Hampton so much

[@johnnyrr2643]

Cos he's a chill dude and knows his stuff. That's why I like him at least ^^

[@ДімаКрасько-с7м]

I can do 15 pull ups, but when i withdraw one hand, i can't hang no more (i have low body weight around 60kg, 132 lbs). What should i do?

[@moggstro]

You have to increase your grip strength

[@ДімаКрасько-с7м]

@@moggstro Thank you. Do you know how much time i need? I'm working with grip strengthener 5 days, dont feel effect yet

[@moggstro]

@@ДімаКрасько-с7м try hanging regularely for as long as you can until you can hang with one hand, and then keep on hanging for as long as you can like that, also try pushups on your fingertips.

[@moggstro]

@@ДімаКрасько-с7м you could also use your grip strenghteners differently, try holding it in for as long as you can, and repeat...

[@ДімаКрасько-с7м]

@@moggstro Thank you

[@B1gBossMan]

I can't even do 10 pull ups just 8 maybe I'll get to 10 in a week :D

[@nou6206]

You can do it

[@B1gBossMan]

@@nou6206 tnx bruh

[@jA.78194]

@@B1gBossMan How much can you do now ?

[@B1gBossMan]

@@jA.78194 11 :D

[@stardust6385]

Me watching this with bicep tendonitis and right shoulder pain 🤡

[@liroon0253]

He's a pasta guy

[@furiousfajitaa2367]

How many reps can you do a oap for?

[@WillelmusAestus]

Do one-arm pull ups help with muscle ups?

[@Loofie1-t9t]

Probably

[@lord_vahid7786]

Hello I have a neck pain during pull ups any tips to fix it?

[@kulhrada6900]

You might have hunchback posture

[@jassonkhoo1223]

liu kang

[@kwok_lee]

What you did is one arm chin up... not pull up... 🤨

[@dijon0810]

The effect is the same

[@kwok_lee]

@@dijon0810 But the difficulty is not the same... You could do 10 chin up doesn’t mean you could do 10 pull up... same goes for one arm... Also, when he’s showing chin up in the video, then why did he type the title as pull up? 🧐

[@dijon0810]

@@kwok_lee because you're still pulling yourself up. Over time the differences don't really matter

[@maxwilson3530]

@@dijon0810 they absolutely do lol

[@alifalif6986]

So how many minutes or seconds should I rest in between set?

[@calisthenicsbeliever7602]

3-5 for maximum efficiency per set.

[@alifalif6986]

@@calisthenicsbeliever7602 nvm I can already do one arm pull up with my right arm now I need to work my left but still thanks for answering

[@calisthenicsbeliever7602]

@@alifalif6986 yw

[@chrischez7468]

Don’t feel uncomfortable. Remember that people that can’t do the one arm pull up just don’t have high enough expectations like you do.

[@themanofculture7339]

Dude can you so do a tutorial for L Sit pull ups

[@themanofculture7339]

@Aiden Kim bro my problem is i cant hang on the bar whilst in l sit position

[@Saint02]

isnt that a 1 arm chinup tho

[@soulflake4325]

nice facial expression at 3:57 lol

[@Loofie1-t9t]

lmao

[@ashyxt]

this is called chin up aint it?

[@pargolf3158]

You made that look too easy bud.

[@aslanbosnakoglu8240]

why dont you have huge biceps?

[@magpie2163]

Why don't you have even a medium sized brain?

[@ziphy_6471]

@@magpie2163 Bro woke up and chose violence

[@sebastiancasper-schulte2027]

I'm only able to do about 10 normal pull ups but I can do 2 one arms I think training using resistance bands in order to stagger your arms is better then grabbing your fore arm because it puts you in the correct position for the one arm facing parallel to the bar instead of perpendicular

[@OXBULLSPC]

🔥

[@dom_the_daimao158]

I'm only capable of doing one pullup slow either way

[@seanrimada8571]

Your hair is shorter

[@simenljohansen276]

That's a one arm chin-up, not pull-up

[@ziphy_6471]

Chin ups target arms more

[@cazhary_0797]

Whats wrong with showing off man. I came here to see some cool shit

[@amari1368]

Does one pull up 🤣

[@truongsinh9955]

This tutorial seems iffy considering you don't show your entire body from feet to toe when you demonstrate the 1AP at the beginning. For all we know your feet were on the ground instead of full deadhang, or you even use your feet to slightly jump to kick start the movement.

[@armanyusaf5019]

Then why would he be making a tutorial lmao

[@truongsinh9955]

@@armanyusaf5019 It's his youtube channel so I don't know, here's a wild guess, putting out contents simply for the sake of having something to attract viewers? There are plenty of people in the real world as well as on the internet who talk about things they know nothing about just to have something to talk about and to gain attention, so this is nothing new. I'm not saying his content has no substance, but the credibility is not substantial is what I mean. I've been interested in this strength exercise for quite a long time and have found several other videos that show contents that are undeniably credible, for example showing the full movement with impeccable technique.

[@georgeb9285]

He can do oap , check out his pull up tutorial , but indeed , the oap in the beginning wasnt the best demonstration