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

[@lovricsports]

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

[@maizalima2493]

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

[@differentone_p]

what a great guide. no shit, just speaking calmly

[@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

[@twpayne]

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

[@stephenr80]

Nah

[@Geoffreyg41]

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

[@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 👍

[@gageklein5680]

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

[@MrWill830]

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

[@epincion]

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

[@Christophsen]

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

[@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!

[@jaimerivera-perez107]

Thank you, Alex, Chris and Max! That was awesome... keep putting up videos like this one... the climbing community will appreciate it.

[@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.

[@LaiGnaw]

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

[@ShooterMcGavin32]

Always appreciate the videos, your vibe is great!

[@MCMXI1]

Outstanding vid. Good motivation for me two years after Grade 3 AC shoulder separation surgery

[@hanspeter2100]

Very cool! Aiming to be able to do a one arm pullup this year and super psyched to train for it! Thanks for the great video!

[@gabrielcamacho6308]

This is great. I would love more tutorials and training tips from you. You are one of the strongest climbers in the world and I am sure you have good advice. Hope your channel gets to hundreds of thousands or millions soon.

[@jakubrypan7083]

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

[@nicolasc.8380]

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

[@gochunoodle2106]

i loved the beginning! great video as usual :)

[@babsds0]

Enjoyed the video. Definitely want to see more of this.

[@vitorzonta1]

nice tutorial, i liked the ninja one arm pull up

[@AlbertMartino17]

Commenting for the alg! Seriously though I’ve loved your videos recently. You guys are so funny I almost forget what absolute machines you are.

[@dennismitchell4836]

I love the humor gents.

[@asdzt123]

Very nice, thank you guys. The pulley trick is really good.

[@calelthuggish5383]

Thanks for the video! Keep it up, guys!

[@kangur.i.skalka]

Thank u Alex. That's making sense

[@mikenguyen512]

perfect tutorial Alex. good to see you show some training tips with humor :)

[@SometimesClimbing]

Awesome vid! I dreamt I was able to do these once. Good to learn how to approach training for that

[@evanmaclean943]

probably one of my favorite videos you've made, the humor is amazing. would love to have a climbing session with you both. let me know where and i'll schedule something :D

[@bryanhaw1]

Thank you for the tutorial!

[@springer2194]

love this thanks guys

[@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

[@AccelNavas]

Amazing video 💪🏻🔥 Thank you!

[@erichansen-ye9er]

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

[@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!🤙🏼

[@ryanrvandervegt]

thanks, those are some nice tips to progress !

[@Rickdegraaf]

This was great, more tutorials would be welcome!

[@makrele2487]

I will watch this carefully. Please continue👍

[@onnivainio6261]

Awesome !!!

[@Chennaiclimbers]

Very informative video. Thank you guys

[@LianaAkobian]

this was awesome!

[@aidanscarffe5256]

Great stuff! always here for the cheeky dig at the kneepad haha hardcore board session would be cool to see!

[@heezyhvps]

i love this guy

[@luca-vx1mz]

thx for sharing this alex, alex seeking for some training tutorials

[@2fast4me9]

Very nice stuff guys! Keep it up!

[@denizertem8792]

Super funny! Also really good tips for the OAPU!!

[@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.

[@alexandermegos8129]

A tour of the gym is coming 😉

[@S3IIL3CT]

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

[@vree_]

That slow one arm pull up was surreal to watch.

[@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 👊

[@meisers.kletterecke]

Really liked the tutorial. Maybe for the next one you could do a tutorial on how to train to get to a higher grade, like what kind of exercies you would choose to train.....

[@jaxsonelggren4977]

One arm hang tutorial would be awesome! Been working on it for a while now

[@AcidusNovus]

This is awesome! And yes.. do a tour of the gym. ✌🏼

[@martinzazvorka3835]

Great stuff. Super informative and goofy at the same timw

[@jonsb7112]

Epic thanks ❤

[@balldielocks]

PLEASE DO MORE OF THIS

[@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 😂

[@Fokusnikd]

Thank you very much. I will try your method and write results in a month.

[@thorstenkoch194]

Fun and instructive

[@grantmoser5393]

Great tutorial, would love to see one for front lever

[@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. 🤣

[@tronco1093]

You guys are so funny! More tutorials please!!

[@jonathanfaller1894]

Loved this. Would love to hear your thoughts on the newer training methods proposed by C4HP

[@NomadNothofagus]

nice video!! thanks a lot! Carrots rules for ever 💪💪

[@drglobule8a]

The guy always has the best t-shirts. Plus, he can pull really hard.

[@pedroechavarria7315]

Gracias 🙏 💪🏼 🎉

[@dannycameron]

Solid Tutorial! I don't think I focus on the scapular as much as I should. Front lever would be a good tutorial.

[@kobebaugher1088]

Yeah man keep them rolling cool video

[@GrinchSMB]

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

[@AA-is9vi]

A front lever progression tutorial would be great!

[@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.

[@VDB420]

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

[@joshm4168]

thank u!

[@Jonne337]

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

[@justinharris9550]

hilarious plus awesome

[@paulpruenster5884]

Hahahaha the kneebar one arm... Amazing video guys

[@duttygothkeds908]

this had me laughing the whole way through haha

[@cskaandorp]

Enjoyed this. I would love to see how to progress towards a proper front lever. Can do a one-legged one, but still very far away from a two legged one. I am also struggling with straight arms vs slightly bend arms.

[@altcineva4188]

Nice!

[@edtaylor9462]

Great video!

[@Voidload]

great one!

[@arthurklause5251]

thx ! please make more tutorials !

[@sebarrow663]

Great video! More from this gym please, show us around :)

[@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!!!

[@hgrueber38]

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

[@rmueller]

Love it

[@chuckz28]

This is helpful

[@urtigao4703]

Thanks

[@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 👍🏻💪🏻💪🏻

[@lukasneves8209]

Would be interesting to see your max weighted pull up.

[@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

[@Pedroppoqq123]

Loved the video ahahah

[@aries_9130]

Großes Kino 👌😂

[@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.

[@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.

[@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.