This Middle-aged Guy Learns the One Arm Pull up in 390 Days

I learned the one-arm pull-up in 390 days. Be sure to check out the video!
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There are a few seconds from each of the videos below for this video.
All I Know About One Arm Pull Up | With and Without Equipment
• One Arm Pull Up | With...
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...
ONE ARM PULL UP TUTORIAL - TOP 5 EXERCISES
• ONE ARM PULL UP TUTORI...
BEST Exercises for One Arm Pull up
• BEST Exercises for One...
ONE ARM PULL UP TUTORIAL BY MATHEW ZLAT
• ONE ARM PULL UP TUTORI...
Fast Look At Sofyas Training - Frontlever - One Arm Pull-Up
• Fast Look At Sofyas Tr...
HOW TO FRONT LEVER Step by Step | THENX
• HOW TO FRONT LEVER Ste...
Master the One Arm Pull Up - One Arm Pull Up Tutorial
• Master the One Arm Pul...
FRONT LEVER IN 5 MINUTES - THE ULTIMATE GUIDE
• Video
20 Types of Pull Ups (✔️All Levels)
• 20 Types of Pull Ups (...
How To: One Arm Pullup/Chinup Tutorial | Progressions | Form Full Guide
• How To: One Arm Pullup...
ONE ARM PULL UP TUTORIAL. Technique. Exercises. Tips.
• ONE ARM PULL UP TUTORI...
One Arm Pull Up in 5mins - Quick Abnormal Tutorial
• One Arm Pull Up in 5mi...
How to do One Arm Chin Up - Tutorial / Progressions
• How to do One Arm Chin...
HOW TO GET STRONGER?
• HOW TO GET STRONGER?
Check them out! Additionally, all materials used are under the “Fair Use Guidelines.”
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[@chrissanchez835]

‘’You learn how to run by walking first, not running backwards’’ lmaoo

[@Frodoswaggns]

Brilliant response.

[@qbird3713]

"Sometimes you gotta run before you can walk"

[@bkingsgames7401]

@@qbird3713 but not backward

[@qbird3713]

@@bkingsgames7401 ok?

[@bkingsgames7401]

@@qbird3713 ...ok

[@notallthatbad]

Absolutely fantastic achievement, and I'm not just talking about the one-armed pull-up. You managed to film this entire thing over the course of more than a year, keep track of your progress, and share your very measured and logical results. I now know where I've gone wrong and what to improve, and I've been at it for more than a year! Hats off to you, friend.

[@nelsonwalkermusic]

Congratulations!!! I cannot believe your dedication, well done and thank you for this video!

[@kenjitakahachi598]

brooo i’m actually not used to comment down on videos, but this n the handstand’s ones were the most toughest n cleanest journey’s ig u’ve ever had n which also gave me hella motivation to start pushing forward, from the day i saw your handstand stuff i just started training, n indeed i got it, lets make that one arm pull up this time, props to u buddy, n thanksss!!

[@personlicherkalenderkalend8662]

Congratulation dude!! I really love your videos because all of then show exactly 2 things: 1. Consistency 2. Intelligent approach

[@Allday-g9k]

"My physical ability isn't gifted, but I know my brain is somewhat gifted." 👍

[@Ryko000]

Great great great video of showing what worked and why it didn't work as well as showing the breakdown on your movements. This helps so much!!

[@GoldChocobo77]

Bro putting a red cross on Chris Heria?! Nah man you can’t do that to the king of calisthenics. You could have just paid him for a few personal training sessions and saved yourself a lot of time.

[@nickvandersluys92]

Yo this is sick! 💪🏼 Really well done mate.

[@hangugeohaksaeng]

Way to stick with it, and congrats!

[@Marley505]

This video is awesome! You go so in depth and actually analyze every aspect. Its amazing

[@justinlucas2515]

Amazing video and congratulations

[@orlandomarinjr]

Dude Literally best One Arm Pull up video ever... In fact this was a scientific breakdown! Amazing thank you!

[@jaccine_]

mad respect man for your determination

[@arikkatrich2683]

WE LOVE YOU GEEK CLIMBER

[@sheltoncalisthenics8758]

Please do a video on learning the back lever

[@ninjaempire9093]

Incredible video! I love the in-depth explanations!

[@hamoody2]

Good job, super clean.

[@imeTubeBouldering]

Now I feel like I need to try one arm pull up too!! Love this video!!!

[@targeted1948]

The power of the brain! I injured the ligaments/tendons in my arms coming down too hard practicing for muscle ups. I learned the bad techniques from fitness KZbinrs, so I learned the hard way since I didn't use my brain.

[@AstEternal]

Great explanation! question... are you training with both arms? And if not, do you think you would ever try the other arm?

[@themurder7414]

Good job keep up the amazing job 👍

[@wadihkfoury545]

Hey cool it down Tutorials are not completely useless The best way to train for an exercise is to train negatives and assisted reps and include easier variation to

[@aureliencarette9910]

Love the fact you're keeping it free! Those pseudo-experts making their fuc*i*g shitty program so expansive and still not able to help beginners is a shame Thanks again! 😎

[@xenjira]

The best improvement i got was doing weighted chin ups starting from dead hangs to half rep to negatives

[@matthewfischer7417]

Surprised u completely disregard eccentric exercises (the negative OAP) . Eccentrics have been shown in the research to be a better stimulus than concentric to increase muscle strength…. Not just that but it’s just as functional

[@fufumccuddlypoops5502]

I think an important distinction was he mentioned for learning this skill. The research I’ve seen that is very pro eccentric is better for strength gaining attention in a rehab type situation. A while back I had a bicep injury and worked with a PT and we did eccentric work quite a bit and it helped gain my strength back, but in my experience it hasn’t helped me much now out of rehab

[@MrAlessio14]

For me negatives were also useful to learn how to avoid rotating your body. Maybe if he had done some at the end of some session, the transition from with to without resistance band would have been less "shocking"

[@UmCaraNormalnumPlanetanormal]

Yeah true

[@dennisdas]

Wonderful. Thank you!

[@Queenfisher444]

Great achievement dope work. 100% think you should give the backwards climbing a go, especially for body tension boulders you’re struggling with a particular move on. This is commonplace in Aus as a working method for climbing difficult projects. I also would recommend downclimbing every climb you possibly can as one of the most effective training methods. The lack of eccentric loading in climbing is one of the reasons conditions like tendinitis are so prevalent. Usually think your takes are really considered but you missed it with this one fam.

[@GeekClimber]

Wow, this is my first time hearing that people actually do backwards climbing for difficult projects. I follow the top dogs like Magnus and Ondra very closely, but I never hear them talking about this method. Do you happen to know anyone who makes a video on backwards climbing?

[@LunA-Emi]

Congrats!

[@thenew4559]

This is super helpful. Getting the one-arm pull up is one of my long-term goals. My current weighted chin-up max is +90 pounds for 5 reps (56% of my bodyweight), so I don't think my strength is too far off, but ingraining the technique for this exercise is the hardest aspect to it. The various progression exercises commonly recommended don't help with technique, as they are too different from the movement.

[@ericschryver73]

I was all set with a smartass comment but you really did a great job.

[@seenitalready]

8:04 1. YES I WANT TO STAY UP HERE FOREVER 2. SATISFIED 3. Wait, I have two arms..

[@javiermartin317]

You rocks dude

[@divergentthinkingproductions]

I had to stop trying for the one-arm pull up because I developed a pretty mean case of tendonitis. However, I do weigh a little north of 200 lbs. so I'm guessing that certainly was part of it.

[@peterluo1776]

He's ready to train like ONE PUNCH MAN 👍👏✌

[@TrueSpeak-TS]

Nice, brother!

[@randompuppy789]

This is some premium content.

[@jerichoserr1479]

did you really watch the full video of calisthenicmovement's OAPu ?? i doubt u didn't it wasn't terrible, all of its progression is for the one arm pull up,

[@anon5283]

Archer pull ups will definitely help you half way with the strength and the ease of one arm pull ups. Though one arm pull ups has another form and technique, movements like archer pull ups will definitely help you get ready with that one arm strength. And for the negatives, it's also more of an isometric exercise which will also help you to gain the strength and your for your body so that injuries wont happen, which is definitely not terrible to my opinion. I gained my dragon flag with negatives and other forms mostly isometrics before going on the dynamic movement. I respect your opinion but for me, using easier forms might not get you there faster than what you did, but it is definitely one of the safest ways to achieve a movement without injuries.

[@MrAlexLowen]

This seems to be a very nice way to tear your tendons.

[@LnZ_Blu]

Woaaah woah. Negatives helped me fix my pullups

[@StickyPaw]

Whoa whoa whoa. I deff have reversed a move to figure out the ideal position.

[@cedricmathieu2957]

Much much respect man that was awesome✊🏿🥺👍🏿👏🏿👏🏿👏🏿👏🏿👏🏿👏🏿🔥_🔥

[@Pietraskun]

You will probably get a lot of enemies and backlash for criticizing the negatives, but I'm really looking forward to your next video with explanation. Nevertheless, great job and congrats!

[@Muhammad-ou9wh]

If you can do 90-95% added bw weighted pullup, you are strong enough to one arm pullup

[@jcmick8430]

It took me over a year to comfortably get into full reverse Nordic or uhh hero's pose I think it's also called virasana

[@mndeg]

Title should be something like "Engineer meticulously analyzes the one arm pull up and achieves it". I skipped over this video and your other strength training videos because of the titles. If I knew the content was of you analyzing stuff like crazy I would have watched it sooner. Btw I didn't know you were Taiwanese! I'm in Taiwan right now and I'm Taiwanese-American :D

[@abhirupan7630]

HE DID ITTTTTT

[@BelgraveDiop]

Nice bro. Niiiiiice.

[@matthewblack9146]

I have to disagree weighted pullups and doing negatives literally gave me the oap

[@giovannidalpozzolo3363]

Of course negatives don't help in learning technique, only in building strenght in the range of motion (and in the right position) . For example, negative muscle ups are kinda useless, since if what you lack is the strenght, there's much better excercises to get it. Idk about oap negatives because I haven't trained them, but for example negatives helped me tremendously in front lever training, and also in pull ups training when I couldn't do as many and still lacked strenght in some portions of the rom

[@danbarkhorn378]

This is cool, did you only train your right arm and not your left? If so was there any reason besides that you might get to the achievement faster?

[@borisp9163]

Bands are good for some exercises but not very good for this, because it helps you more, the more it is stretched out, much better is pulley with counterweight which helps you equally through whole movement, I am right now on the way to OAP, I already was before and progress was very fast but I injoured myself ironicaly in other exercise so I couldnt continue..

[@SB-gd7mh]

You mean he gained strength after exercising...fascinating

[@raffaeledambrosio3817]

You watched Andrea larosa an italian calisthenics champion ❤️

[@defenderoftheadverb]

Bravo, now for the left arm ...

[@_HAKSOZ]

I'm able to do an okay front lever (tiny bit of sag In the hips) but im nowhere near one arm pullup. I can only pull about 40% of my bodyweight for 7reps

[@UNLIMITED_WMSEEDS]

Now your next goal can be no-arm pullup.

[@lamrin9178]

you cud've done at least one rep with left arm now my right arm hurts just by watching😒

[@KronStaro]

lol why did you show the calculations of how much force was needed? how does that help you doing a pull up? but we get it, your an engineering major

[@edwardendo2155]

Are u kidding guys? I learned how to do one arm pull-up like in 3 months. First I started normal pull-ups, after i achieved 20 reps straight, I tried one arme pull up and did it for 3 reps. I was training 6-7 days a week. I can write my program if interested

[@MonkeyDNika-mr2ud]

You have anorexia, don't you? The heavier you are the harder it gets. And it gets harder exponentially. So if you weight like 50kg OAP should be pretty simple in few months but when you weight like 100kg you will need a lot of years to achieve.

[@edwardendo2155]

@@MonkeyDNika-mr2ud in my childhood I had some sort of anorexia maybe. I was wery tiny. My parents gived me to karate in age of 6 where we were doing push ups for 100 reps straight. But I couldn't do any pull-ups at all at that time. At age of 10 I ended karate, but I had some mussels in my body, but I was still tiny by that time. Than I started train at home just for my self sometimes. I was growing and I will not say that I was some superpowerful, but body fat always been maybe 10% or lass. I mean I always had abs, but I never treined tham. So in age of 16 I started to do some calisthenics, but just for 3-4 months. In 18 I went to the gym with my friend, and we had a very good achievements. Like in 2 months I went from 20 kilo bench press to 120 kilo (and we didn't used even gainer, protein or something alse, we even used drugs sometimes lsd, mdma). But my friend moved to another country so after maybe a 9 month I lafted gym. But around 5 month ago I started sports again (I'm 21 at the time). I'm 178-180cm, 70 kilo. İ will not say that I'm super tiny. I think guy on the video is lighter then me. But my bodyfat low from the genetics. Ou, and I'm drinking protein in the present.

[@joshuatatum8519]

Oh god now he’s middle-aged

[@crixster]

Asian genes bruh

[@drewmonroe8586]

Turnt from nerd, average guy to now middle aged 😂 blud aged faster than a rodent

[@christopherjasonjacksontm]

Lmao

[@fabrizziogonzales817]

@@drewmonroe8586lmao 😭😭

[@Lemononn]

@@drewmonroe8586Say what you want about him, if he has the one arm pull up then he’s doing something right.

[@musaib7393]

"YEAAAAAHHHHHH" LETS GO GEEK CLIMBER

[@virtualmoyda7221]

Right 390 days lol

[@zoroluffy6044]

Whats his age??

[@DontGetOlder-GetStronger]

Good job man!! That was so technical my head is still spinning!! You’re persistence is amazing!! Keep up the good work. I can’t do that. Haven’t really tried but I know I can’t even hang with one arm for more than a couple seconds. But I can do 10 muscleups and front lever hold record is 24 seconds. I’ll be 64 in December. I’m gonna work on the one arm pull up and your video will be what I train from!👍🏽

[@GeekClimber]

You absolutely have the strength to achieve it! Just make sure to not make the same mistake I made and injure yourself. You got this, man!

[@leodoescalisthenics714]

@@GeekClimber hey can you explain what do you mean in 7.31-7.51?

[@hyunjinlimb4089]

wait you can do those things at age 64?? That's insane. How many muscle ups/ length of front lever hold could you do at age 30?

[@McCarthy_Paul_Servant_of_God]

@@hyunjinlimb4089 they may not of been in good shape in their 30's and is something they have progressively gotten better at as they aged

[@algermedina4523]

You're 63 and you look sicckkk!!

[@anniejoy7811]

Good on you, man! I am super impressed you managed to recognise that it was more effective to use the lats instead of serratus anterior, even if it meant taking a more circuitous route upwards. (I am a doctor/sports medicine researcher and really appreciated the breakdown.) We need more science in calisthenics! Of course, I am not aiming to try and achieve this, but since I started watching your channel last year, I managed to do my first pull up and chin up as a skinny twenty-something Asian, which I thought were impossible before, and am now working on my handstand. I have been able to hold a one-minute handstand with one point of contact against a wall for several months now, but still struggling to balance free-standing. Thanks for inspiring me with your positive attitude and sheer determination! I am looking forward to your next video for the detailed breakdown, and I can't wait to see what else you manage to achieve.

[@anniejoy7811]

Also, thank you for your generosity in offering all this hard-earned information for free!

[@GeekClimber]

Totally agree that we need more science in calisthenics! Congrats on achieving the pull-up, and I am sure you will eventually achieve the freestanding handstand if you keep working on it!

[@anniejoy7811]

@@GeekClimber Thanks! I'll keep working on it 😊

[@adamyuan6882]

@@GeekClimber Can you briefly further break down your reasoning with the circular pull and lat engagement? The lats do extend, adduct and internally rotate the arm (in this order I believe), so leaning back would increase lat engagement, but would put you at a mechanically more disadvantageous position - increasing the moment arm for the lats to perform work and you would probably limit the activation of internal rotators which would act as stabilisers but also potentially assist in bringing the arm closer to the midline which is some sort of mix between adduction and internal rotation. Also, I'm not sure that the way others pull significantly involves the serratus and significantly reduces lat engagement. The serratus is responsible for upward rotation, and protraction which are passive positions during the pull. Anyway, I'm not an expert and I didn't really understand your explanation in the video tbh so I'm looking forward to your follow up explanation. But just want to say, the body tends to self organise, especially in simple movements and move into the easiest positions to produce force for the given individual and proportional strength of muscles related to the movement. I don't think the others don't do your style of opening the chest before closing because they consciously do it their way, or copy others who do it that way, I'm think for the most part their their body just positions them in the most mechanically efficient ways. Sorry for the rant. I'm not 100% sure on what you're even describing in the video but there's some stuff I have doubts about and I'm pretty interested in sharing ideas and discussing, so even if this seems critical, it's really not meant to be. Curious on your thoughts :)

[@martinlazarini2653]

Yeah, if you check out how calisthenics athletes, Gymnast, and Rock climbers perform, muscle ups, pull ups and let alone One Arm Pull Ups the actually get into a Hollow Hold Position, they do this to maximize body tension to generate more strength, plus that’s how our body likes to work if you see a swim stroke the begging of the catch fase(when you start to sink your hand in the water, you can see how swimmers over extend their arms to generate as much force and speed at the beginning of the motion as well as to stabilize throughout its entirety the same can be seen in an overhead throw they Chuck their arms away from their body with the Serrato a anterior as well as crunching their abs this maximizes the lats force transfer through a stable shoulder girdle as well as the arms movement pattern, instead of doing a straight up and down motion you are doing a sweeping motion without the need of arching your back as seen by Geek Climber, it’s gist like the bench Press, the best power lifters and bodybuilders don’t press up and down but follow a sweeping motion(they start from the nipple line and end at shoulder height, there was a 2D axis motion, not only one. Hope this helps and props for your curiosity.

[@fufumccuddlypoops5502]

BROOOOOO YOU KILLED IT! This is one of my long term goals but tendinitis is keeping me away from progress. I’m stoked to see you get it! Really inspiring

[@foksai1699]

Same boy. I am high, my legs are long and heavy ( tyicaly powelifter body, for heavy squats not for rings and these skils on bar ) 😔

[@jarrodnanson3573]

Same keep getting close then have to go back to square one after fixing the tendonosis.

[@paulcaor]

Tendonitis is often an overuse injury. I'd advise dropping your volume, it's rare that people can train a movement like this 2-3 times a week as some say. I'd do it in blocks. Some blocks you are doing twice per week, then next block you are doing 1ns a week. Dropping your volume isn't always a bad thing if it allows you to train consistently over a whole mesocycle it's the best option.

[@persiancarpet5234]

Same but him saying he only trains it twice a week kinda opened my eyes. Gonna adjust a bit I guess

[@foksai1699]

@@paulcaor damm i should train it once per week

[@wargreymon2024]

This is literally the best one I've seen from you. I learnt a lot. Your devotion, techniques and strength all contribute to this for it to happen.

[@thetides1826]

One exercise that I've been using is actually getting inside the band like what you would do when your learning a conventional two arm pullup. I feel like it mimics the range of motion to the one arm pullup and i do prefer that over holding the band with the other hand

[@nilsdm]

That sounds like a great excercise, I will give it a try. I think it also forces you to keep the legs straight, so you don't kick.

[@MaximusFood]

I got the one-arm pull-up from just heavy weighted pull-ups and one-arm negatives. I can't even add as much weight to my pull-up as you can -- negatives were the difference. You're generalising a bit too much from your experience.

[@MaximusFood]

In fact, if you'd committed to training negatives earlier on, you might've strengthened those weak auxiliary muscles and not had to come up with some incredibly specific technique to bypass them. I don't mean to take away from you achievement though, good job!

[@Sniper-ly4ce]

Whats your body weight and max weighted pullup? Also which grip are you using, pronated, neutral, or chin up. Thanks

[@chriskokkas8590]

Negatives helped me to achieve front lever and one-arm pullups. Something that I found to work for me is to train very frequently but with really low intensity so I can train 3-4 times a week without getting burned out. These are very difficult skills so always warm up before any attempt.

[@nicholaspurdum2597]

How do you train negatives at a low Intensity??? With a band? Just seems weird since negatives are typically only done for exercises you can't do concentrically.

[@chriskokkas8590]

@@nicholaspurdum2597 Yeah using bands is a good way to train dynamic moves (I dont use them for static holds that much). You must find a progression which is not extremely hard, so your nerves and body can adapt. If you do negatives of a very hard progression or if you do lots of reps you wont be able to perform the next days, and thats the problem, skills need to be trained consistently. For example if you cant hold stradle front lever, there is no point doing a full front lever negative for sets, Its better to do advanced or stradle front lever negatives so you can learn the movement with a lower intensity. But thats what worked for me.

[@wayne9048]

@@chriskokkas8590 how do you incorporate this kill training with lower intensity in your regular sets/reps muscle building workout plan?

[@chriskokkas8590]

​@@wayne9048 Well, you need to decide what your goals are, these are strength movements I don’t recommend training for hypertrophy at the same time. That's why it's very important to master the basics first with full-body hypertrophy programs and then once you have a strong foundation you can start learning more advanced skills. Also, you don't need to do max holds and max effort attempts every time you workout, you need to take it slow and from time to time take a break or do some hypertrophy instead. You can't do this 24-7-365. But again dont take my word for it thats what worked for me so do your research.

[@Bestmann3n]

sounds like 'greasing the grove'.

[@adamweir8154]

Thanks once again for the inspiration and motivation. As a sports medicine physician and recreational callisthenics enthousiast I always like your approach and explanations. More realistic for ‘normal people’ than many super human youtube hulks. I have a question for you: do you also train you left arm for an equal number of reps?

[@Slanderbot]

People don't train negative to learn a movement, they do it to build muscle tissue in the relevant areas which are used for that movement. All the technique and neural adaptations to the movement itself are through normal practice, not the negative. They are separate but both go towards the same end goal.

[@supersayainjesus7204]

Not true. I learned to do my first pull-up years ago by doing negatives.

[@adamek9750]

You say that with so much confidence.

[@ficolas2]

Not at all, if negatives were just for building muscle tissue, you would use more general, better excercises, like in this case, weighed pull-ups. Negatives are mostly for technique and neural adaptations. Take a freestanding HSPU for example, a negative is a great way to learn the technique.

[@tristanreid5770]

@@ficolas2 I kind of agree with your point, but I think negatives are relevant to strength as well - there are some parts of the movement that are difficult to train, in particular the transitions between muscle groups. Doing negatives can help strengthen the muscles within those ranges of motion

[@ficolas2]

@@tristanreid5770 yeah definitely, it's just that usually for strength you would use a move that has a concentric, and is easier to overload.

[@mtc7598]

So proud man! Waited so long for this, I agree, all these exercises do not train you for getting the OAP. Maybe they'll make you stronger but if someone thinks of achieving the OAP they should already be very strong. The only exercise you need is the Weighted Pull Up and thats it. OAPs with resistance band is a good idea too of course as it trains the movement, not useless Archer Pull Ups or whatever. An OAP is also the one and only skill I really want to achieve, but I don't give it all for it as my main focus is bouldering. But Bouldering + consistent weighted Pull Ups will get me to it. I really love how excited you were when you finally got the full and clean ROM of the OAP, your commitment and consistency paid off. Well done!

[@GeekClimber]

Based on the climbers I know, it seems that if you can boulder V9+ OAP is automatic. All the V9+ boulderers I know all told me they can do OAP without training specifically for it. To me even climbing V8 feels harder than doing an OAP haha.

[@757melle]

@@GeekClimber hey, great video and what an effort from you. Really appreciate the different approach. One thing I also notice is that people who learn the normal PU train with the bands under the feet, but when it comes to OAP we completely change the approach and just grab it. Maybe you can try it out with the resistance band under your feet. I managed to get the OAP quite quick this way and found the spinning while pulling up problem not existing. Keep up the great work

[@HarryAGeorgiou]

@@GeekClimber so if I want to achieve a one arm pull-up I should do bouldering? At the moment I struggle to do even a proper chin up and pull-up with both arms... There is still hope though I guess

[@HarryAGeorgiou]

@@GeekClimber thanks , I'm doing a mobility course from calimove like you did, thing to try to video record my progress, I have ankylospondilitis which makes certain things more stiff but I'm going to keep going to see how much I can do with my physical limitations. I don't think you look middle aged. But you look good for your age if you are, I'm 37, some people think I'm younger too but the grey hair helps me with that. It's one of my goals to eventually be able to do a one arm pull-up... What do you reckon are pre-requisits?

[@marco_dl]

@@HarryAGeorgiou Take it slow man, injury will set back you more than anything. Lots of pull ups and chin up so, then weighted ones, then train specifically. Bouldering is not an efficient way to get an OAP, people that climb very hard can do them with no specific training but it took them years to get there

[@maxliebhauser2748]

Seriously inspirational man! I love how everything is grounded in science and observation. Your perseverance is next level

[@MaxsMonthlyChallenge]

🔥🔥🔥

[@stare4539]

Garfield

[@stare4539]

g

[@amoththatthinks]

a

[@pianothrone7965]

Hey, will you ever be coming back to KZbin

[@PoeticMachineDreams]

Big props! The journey was an excellent one to witness. Also, am definitely surprised you dislike eccentrics. I'm sure a lot of calisthenics people would understand the argument in Overcoming Gravity to use them. They seem to provide plenty stimulus and you'd be developing strength through all of the range of motion. At least so long as you have the initial strength to keep the movement slow, and don't end up too fatigued or sore to keep training.

[@jlchambe77]

Back when I was younger, I could do 5 one arm pull-ups on the right and 3 on the left. I wasn’t scientific about it. I pretty much did around 100 pull-ups spaced throughout the day MWF and around 40 pull ups Tu Thu and sometimes Sat. And did negative one arm pull-ups MWF. I probably was “over training”. But I really enjoyed doing pull-ups so it would have been very difficult for me not to do around 40 on the off days. The think that I found helpful about doing the negatives was the the hardest part (for me) was the last 4 inches. So by doing negatives, it could really train that portion. But then again, back in the early 90’s we were doing stupid things like behind the head pull-ups. So don’t take my word for what other people should do.

[@camt1818]

I am super stoked that you figured it out! I found that when I started training the 1 arm pullup, lat engagement was key. Engaging the lat with 1 arm is very tough. Having solid late retraction and depression in the weighted pullup is important.

[@davideade8692]

Great work! I was convinced you'd get it sooner, when I saw how quickly you got the +77% BW pullup. Did you hit a hard plateau immediately after that? I can do an OAC on my strong arm with a +80% BW weighted pullup, and it didn't take nearly as much specific training. Perhaps sticking to weighted pullups for most of the training volume is a more effective route? Or is it just that the one arm pullup is so much harder than the one arm chinup? I'm also curious as to whether you share my impression that breaking out of the deadhang at the bottom is crux of the movement. Looked like you struggled more with the lockoff at the top, which is usually stronger for climbers.

[@Hrchjfjd]

This guy doesn't understand programming for calisthenics or lifting at all, then has the arrogance to say all of those people who are way stronger and more experienced than him are wrong. lol

[@abi7658]

mad respect and super inspiring. but im still a firm believer of negatives, got my first two arm pull-up and push-ups from practising w negatives :")

[@nilsdm]

I trained the one arm pull up for approx. one year and managed to perform one. But I injured myself lightly due to incorrect form (turning shoulders in). I trained with negatives and a terra band. I only had a 15kg weight vest, so I didn't focus on weighted pullups too much. But afterwards I am always smarter! We are training for something our body is not primarly made for, the movement is complex and the possiblity of injury is big. Therefore, I think the weighted pull up is the ideal excercise to build the base strength in a relatively controlled manner. I don't want to risk injury again and will pursue a pull up with my bodyweight attached and do shoulder preparation excercises before I try an unassisted OAP again.

[@nicholasprehn3376]

OMG I bursted out laughing when he got the graph out showing his range of motion. lolololol. love you videos tho mang keep it up!

[@hummaersalat]

Great video and congratulations! 🔥 I must say though, that I learned the one armed pull up when I was 18 and weighed 82 kgs, and I trained for a long time with a resistance band without any progress but it was when I started doing solely negatives that after a couple of months I went slowly up not only down. Negatives can definitely work!

[@ombamabarrack6198]

Congrats on unlocking the one arm pull up! Just curious, but did u equally train on the other arm?

[@GeekClimber]

I did train my left arm equally, but my left arm is weaker than my right arm because I am right-handed. Maybe I can upload another video once I achieve the one arm pull up with my left arm haha.

[@bigbob5103]

@@GeekClimber yes please do the left arm, it’s way more impressive in my opinion

[@johnfdoyle]

@@GeekClimber where did you get your pull-up rack?

[@DaddyDeGrand]

Well, first of all, gratulations, mate. You did great. Now I am nowhere near your fitness level, but I remember that back when I learned how to do pull-ups for the first time, I found negatives to be extremely helpful. I used to do negatives constantly and often until I finally pulled off my first pull-up. After that, I still incorporated more negatives after I found myself unable to do more Pull-Ups in a single set. That allowed me to progress to a point where I was able to do 9 Pull-Ups (which at the time was a lot for me (and still is because shit happened and I'm fat again lol)). So I'm looking forward to see your upcoming videos. I am sure you have some interesting stuff to contribute.

[@Blato_]

Amazing, one arm pull up is a really hard skill to learn! How many times a week did you climb or train something else? I'm thinking about starting to learn oapu as well, but I don't think it's a good idea to train oapu twice a week and climb twice a week.

[@Eliv537]

There 0 point in training a oap

[@peterlowry6990]

Hats off man, I think that was your best video yet!! I spent the entirety of Lockdown trying to get the one arm pull up and front lever and my improvements were minute, and as you say, the archer pull up in no way replicates the force necessary for the one arm pull up. Definitely going to apply your teachings! And if you are ever in London then please come join me for a training session at Millenium Bridge. Its some spot.

[@Jack-jc1ht]

Hey man! Did you stick with it? How's your progress looking now?

[@denclimber]

Great determination! Great job! I must say that I also arrived at making a one arm pull up but I had not trained for this specifically. No pull up training, no elastic bands. A lot of climbing indoor/outdoor and climbing related training including on a pull-up bar (front lever progression, lock hangs etc). The point is that there are many ways to achieve this

[@Asadc1995]

Really i asked different people some say front lever does got carryover to the OAP others say it dosent got carryover because of it being a horizontal pull and OAP vertical

[@dawaxer]

Honestly, I'm worried about this guy's nutritional habits. It shouldn't take that long at all.

[@TheAnarchist99]

It actually takes longer dude for most people. The worst part is that there are some extremely string people that can't do one arm pull ups. There was a video of a black guy who could do 3 pull with +80 kg , ridiculously strong but he only managed to get a single one arm pull up rep and with sloppy form. The exercise is ridiculously difficult

[@SM-wr3jr]

Incredible commitment. Absolutely love the celebration too. Very interesting to hear your learning process in all of this.

[@hannahmarier3886]

Geek Climber!! You’re an inspiration!! I’m a beginning climber who has only been climbing for a few weeks, but watching your vids has really helped me improve. This one arm pullup is AMAZING…thank you so much for being awesome!!!

[@pymzorr]

Thanks, this is golden. How much %bw added on 1RM pullup would you recommend before specific OAP training ? Did you feel 77% was a minimum or overkill ?

[@CuanZ]

just work on both. just be careful of hurting your tendons if you aren't used to high stress on your elbow/bicep

[@Piquantwit115]

DUDE CONGRATS!!!!! you're legit my inspiration- I'm definitely not the strongest person ever but watching your vids and how you scientifically explain/break things down give me the confidence to try it anyways!

[@NoobStrength]

Did you really call yourself “middle aged”? Hahahaha

[@numericbin9983]

Really impressive to see your dedication, progress, science put into the movement to be as efficient as possible. This is the reward after all that hard work!

[@Matthew17veeran]

Much easier to do if you have a body composition of a stick-man.

[@_uchiha]

skill issue

[@ix.x.mmxxii5486]

I dont understand why you dont use bulking and weighted pull ups this is the easiest way

[@GhostInspired]

Great job. Training negatives will help with reducing chances of injury due to increased strength of tendons. However, yes you are correct. For the concentric movement of the one arm pullup, it is better to train the concentric with a reduced load and gradually increase. Excellent explanations as always. Really impressive man.