I'm 6.2 220lbs. After watching your video " literally right after watching " My OAC went up + 12%. The part that triggered was the whole diagonal positional stuff or whatever. So as I was outside at the park doing random attempts in between shooting hoops while listening, my last set I applied some positioning changes as I went up and on my freakin LAST SET WHICH SHOULD BE THE WORST cause I did so many before, yet it went up the highest. BTW I can only Chinup extra 100lbs so I'm not even chinning half by BW yet. I underestimated this video cause youre small compared so me, so my mentality was " yeah but he weights 95lbs though " But I'm lucky I stuck through the whole video Give me some months to increase my weighted chinups, OAC negatives and free attempts and I'll be one of the very few tall heavyweights who can OAC soon.

@AJHDC

Ай бұрын

Go get it! At 6' 4" I been making the same excuse but no more.

I don't plan on working toward a one-arm pullup but I'm gonna start telling people that my chances have recently increased by 5x.

@MonkeyBarsEveryday

Жыл бұрын

how's the progress?

@iLemmyG

Жыл бұрын

@@MonkeyBarsEveryday it’s a joke

@smart-ass8518

6 ай бұрын

0 × 5 = 0

@lizardking8840

4 ай бұрын

@@MonkeyBarsEveryday I grabbed the bar a couple times.

@osuplaeyurreallygood

2 ай бұрын

why do you not want to do a one arm pull up?

Dude, I could NEVER do a clean one arm pullup (only chinup once). Did the 45° thing and did 2 reps immidiately. You are a fucking certified genius. You just made my week.

@70bruniko

Жыл бұрын

Same here! But didn’t work on my left arm 😂 Could it be that I didn’t apply the technique correctly or am I most likely not strong enough?

@alexbarcovsky4319

Жыл бұрын

@@70bruniko Yea my left arm is also weaker. Doesnt influence my climbing tho. I make sure to climb mirrors time to time.

@masina9447

10 ай бұрын

Seems like you always had the strength! I think the most underrated part of this video is shifting the assist point on the bar. I'm over 40 and suddenly hit new strength highs by doing so. I actually did it independently before watching this video. Must be something to it...

Unreal video. My training log for OAP dates back to 2019, and I'd been training weighted pullups for a year or two before that. I had an almost identical experience to yours - some incremental gains followed by a plateau, followed by a change in program, followed by another plateau, repeat for 4 years. Tried basically everything. Negs, band assisted, finger assisted, even machines. Even had a couple multi-month long hiatuses due to tendon pain. Around a year ago I managed to finally get a shitty kipping OAP with each arm, but getting it strict felt like a never ending grind. This morning I went into the gym and tried the 45° thing - got two instant clean singles with each arm. I almost cried in the gym. You're a mad lad for this, feel very stupid for not figuring it out myself. Thanks so much!

@weiwei19860602

8 ай бұрын

Congratulations mate,good work

"The toad does not remember the struggles of the tadpole."

A couple days ago, I couldn't even do a single pullup. After watching this, I was able to set a new world record for one arm weighted pullups! Thank you for making this!

uffff... like honestly... such a good video. informativ, nuanced, well presented... just fire. This deserves more attention. One of my favourite climbing channels

@buckhum55

Жыл бұрын

Agreed, Boss' advice is so immensely helpful probably because he's a lot more similar to the average climber who's making progress through trial and error rather than some season pro who climbs like spiderman.

@billr5842

Жыл бұрын

It's a good video, but his form is far from perfect. Rotating completely around the bar is something many people do. It's extremely rare to see someone do a perfect pullup. I would emphasize better technique with far less weight and then increase the intensity.

I‘ve just watched your moonboard progression, footwork tips and this one-arm video. And I gotta say, your objective, analytic tutorials and perspective as a relateable and not unreasonably strong (albeit pretty strong) climber makes them premium quality. I understand these take forever to make and you probably want to upload dofferent videos too. But PLEEASE never stop making them, they are incredibly helpful amd of great quality. My only fear is that you might get too strong where your tips will not be as helpful any more unless we keep up with your progress 😂

This is actually incredible. Thank you so much for this!

I will give this a try! Really awesome video. Very much appreciated 🔥

amazing work dude! really appreciate the work you put on it.

Thank you! I've been getting close to success and needed the extra time explaining this on a deeper level. Great work.

Thanks for another killer video! Will be revisiting once my weighted pullups get there

Duuuuude this video is bomb, thanks for you’re effort ❤

Man. I really like your videos. Great content

Very informative, concise, and intriguing. Great video

Another orange croc loving climber! We love to see it and congrats on your progress! Watched through the whole thing even though I can already do a one arm, and the tips you gave helped me be more consistent with my own.

Great video!! I instantly subscribed after your video on getting your first moonboard V8. My biggest problem with progressing was finding a way to combine climbing with strength training without getting injured and that video helped immensely. I injured my shoulder once a few years ago trying to get a 1-arm pullup before and had since abandoned that goal, but this approach definitely has encouraged me to work towards it again. Currently getting rekt by what i think is tendonitis but super psyched to get back at it!

Wow holy, got to be one of the best and most informative videos I've seen in the realm of calisthenics

1arms are my next major goal after a big race next month and this is easily the best guide I’ve found! Thanks Boss!

The best one arm chin up / pull up video I saw so far on youtube! congrats on the OAC! Keep up the good work!

Wow - the climbing/fitness KZreadr we need, but don’t deserve. It’s so true that with almost any new physical skill you learn, there isn’t just one KZread video that will show you the correct workouts. It’s a constant evolution of adapting your routine based on new information. Way to actually synthesize all the relevant info into an extremely useful video. Most long videos are filled with BS filler, but every minute of this video is actually relevant experiences and advice. Please keep making more videos!!

Your fitness results speak volumes about your commitment and dedication. Well explained buddy!💯

Amazing content. One of the best climbing training YT channels.

Awesome video been working on my 1 arm pull up a lot, I'm pretty heavy though 190 pounds going to try your progression. Super thankful for the in depth explanation and thought. Subscribed!

good tips! (this is only the second one arm pull up video I've ever seen that speaks to anchoring the assistance band under the dominate pulling hand! good work!)

Crazy how detailed this video is 🙌🙌

Dude, I saw this video like 5 days after you uploaded it, and at that time I was struggling with this skill. Now I got my first one arm pull up! Thank you 🔥

This is awesome work on your end of taking great notes and reflection in your practice. Several areas that I loved in your discoveries were placing the working arm over the assistance band so the pull line is the same, I'm going to give that a go; the high rep past 5 assisted pulls since I am a fan of one set work which has brought me a lot of gains with respect to time in the gym; and the 45 degree angle starting point discovery which I find very interesting because that was more Inuitive to me and I hadn't given it much thought. Great work man. A real gem here

I just spent 13:18 minutes watching you rant about one arm pull ups and I have no regrets. love the smart realizations that came from decomposing the movement into the bottom half and top half, playing with band placement, etc. v cool.

Thank you for the tips! Hope I can finally achieve that one arm pull-up 🙏

Congrats dude! My training is personally mostly focused around weighted pull-ups, I always attempted the one arm but only started achieving it when my 3 rep max for weighted pull-ups was around 80% of my bodyweight

Oh so stoked to watch this!!

The best one arm video I’ve found. (Seen several over the years)

Great video! You inspired me to start learning the one arm pullup!

awesome video, thanks. I'm a few months into OAP training and this is a big help

I think i learned more from your failures than i did from watching any other video on the one arm. Thanks for tracking it for us. Stoked to give this a try.

@MonkeyBarsEveryday

Жыл бұрын

fr

Awesome man. I plan on trying your training advice

excellent video man! loved it!

Amazing information! Appreciate the knowledge.

the breakthrough you had at about 15:00 makes perfect sense, the weighted pulls have less specificity in terms of the one arm thus less carryover. love what you put together, cant wait to try my second attempt at one arm training armed with your information! by the way you're a bit of a beast on weighted pulls lol

this video is awesome! thank you so much! I am going to try out the body positioning tomorrow. I have been doing the movement from completely the wrong angle. at least I can start to focus on trying to initiate from the right start. thank you so much!

Will keep this in mind for my training 👀👌. Thanks!

Absolutely awesome video! 👍 At 59yrs old and 220lb and having watched many YT tutorials I've never been inspired to try this until now! In the past I've done +30% Chins and +20% Pulls but not gone above this. Starting again now from scratch I'm gonna make this a goal for this year!

One of the most helpful OAP videos on youtube!

absolutely amazing video

I love people who are observant and self reflected people. Way to go. I'm no way near doing a one arm pull-up. Last August I couldn't do one pull-up. Now I can do 10. And now I'll start working on this according to your plan. Thanks!

Great work! Thank you!

Great video man, very informative

Your videos are really good!

Well done mate!

this video is so right. i used many of your discoveries myself while learning it and i think I got my first perfectly executed OAP after 8 months. Around 8 months. I also played with biomechanics of the movement and quite frankly it is as you say. 45 degree initial set up changes the game totally. Before my successful month I switched to rings and wuala, my 1st one arm pull up became reality.

Wonderful work here! Thank you

Month after watching this video and I just got my first one!!! I love you

great work man

Best one arm tutorial on KZread!!!!!

That's pretty consistent with recent Pete Whittaker short, which says to add one arm scalupar shrugs to the routine. Great video dude, thanks !

You are very good at explaining, you keep it nuanced, you speak out of experiance and you dont claim you know it all. You inspire me. A lot of things on your development in pullups made me think of the deliberate practice theory. I dont know if you like reading, but there is a book called "Peak" by Anders Ericson (professor) and Robert Pool (PhD) they wrote about research how people become very good in something and others dont, the difference in behaviour is apparently 'deliberate practice.' Who knows you and others here like it and can use it for their development in anything. Thanks for the video!

this is great stuff!

this helped me tremendously. thank you

Thank you for your Time and Advice!❤ I watched trough the whole Video and it was worth every Second! If you ever Make a Video about Splits I would appreciate it 💪 stay safe

Exactly the kind of videos I needed 👌👌

Amazing video. Thanks

amazing video! very informative, thanks!

Great video man

Booom new Boss Le , the quality of information and production in vids are not reflected in your subs but it will come im sure ! ive seen all the videos you ref but still think yours is the most relatable . keep up the good work man

Thank you . I will try this out (because you gotta have goals right.. makes working out so much more fun) I use straps a lot (especially for weighted reps). Not only does it help with (lack of) grip, but it also protect my hands from damage. Makes it easier to do more work. Still need to make sure I have enough grip though.

Yo I met you tonight at cliffs! Funny enough I saw this video yesterday, didn't realize I already knew your channel. Love this video!

Great vid! im gonna try to learn this 😊

I was close to it zt ond point in time but After half a year of inactivity I'm at phase 1 again. Definitely gonna try to master it, thank you

Great video

I like the rotating start where you start in a pull-up position and slowly turn over horizontally into a one-arm chin up, also you can grip your forearm instead of a band to leverage yourself upwards.

Amazing dude, nobody puts in this kind of work anymore. It's always over simplified guessing. Like you said years later some KZreadr: uuhhh these are THE five exercises that I used to get my plank. But they're not even sure themselves what it actually was.

I can do clean negatives when I have a good day and I watched so many tutorials. What you said resonated most with me. I was a bit demotivated about what geek climber said about the negatives because I feel like they progressed me quite far. Insanely good video. I will increase weighted pull ups and try the 45 degree angle :)

I come from a body building background, and did not have this many difficulties. I think the 45* angle is a huge advantage, as pointed out, for initiation. But it really isn't a bicep weakness issue: it's a lat and supraspinatus weakness problem that when overcome makes it a lot easier. These last points are made many times.

Excellent information!!! thanks

nice, i think i will give it a shot

I loved watching this video. Thanks :)

This is indeed a great video.

Awesome Video!

Great video bro keep it up👊🔥

GREAT VIDEO MAN

great video

Super video🔥🔥🔥

THANK YOU!

Thanks a lot. Great advice.

This 45 degree positioning is known as the aching hang and it's great that your experimentation with biomechanics led you to this.

Excellent video! Really interesting for you to share your experience, and congratulations on getting the OAP! You're now officially a best;) However, hot take; forget about a skill that doesn't have the best specificity to climbing. The main benefit of OAP is coolfactor, not climbing grade. (If you just want to show off and/or feel like a beast go for it.) The better alternative for climbing? Go to the gym and do one arm cable pulls. You can mirror the same body position and range of motion that you use when climbing. Very high specificity! Additionally, it's so easy to change the weight as body weight isn't involved. This method is suitable for people who can't do a body weight pull up as well as people close to OAP. It's also easier to train at a variety of rep ranges due to the ease of changing weight. If you really care about improving your climbing more than calisthenics skills, don't get stuck wasting energy on low specificity skills that require lots of half rep, isometric training and skill development. But... If you do want to get the OAP: train with 8-12 rep ranges!! Not always, 1-5 rep ranges are also important. Always training in the max rep range involves a lot of fatigue and as you're working maximally it's hard to perfect technique. Competitive weight lifters don't spend their entire training cycle doing 1 rep max lifts (even though 1RM is the only important rep range in competition), in fact, the majority of their training is 8-12 reps. Start off a training cycle with 8-12 rep range sets and no 1-5 rep sets. (This will still build strength!! I did 8-12 reps on single arm cable pulls for 3 months and went from 55kg for 8 reps to 75kg for 11 reps.) Then as you move forward slowly replace some of these sets for more maximal rep ranges until the end of a cycle where maybe 50% of your sets are in the maximal rep range (less overall sets as you move into a max strength phase is very important). This will allow you to have a high volume of training that does not come with too much fatigue at the beginning, build a bombproof base of strength and learn technique where it's easiest. Then you can carry this through and transfer to maximal rep ranges far easier.

-feels chances increase' That was awesome!!!! 😱😱

Thank you! Got my first one armers today thanks to the biomechanics tips in this vid. The 45 degree trick is huge. Focusing on maintaining the 45 as well as trying to be explosive enough to carry a bit of momentum through the second half helped me go from being stuck at 75% to having my chin above the bar. If any future oap dreamers are reading this and are hungry for info: I trained only weighted pullups until I could do 5 reps @ +58% bodyweight. With that strength I was able to get the oap in a few attempts split over two sessions. I didn't train negatives or band assisted because I like weighted pullups and don't mind lugging weights. Good luck!

@racoonfrenzy3617

9 ай бұрын

How did you implement increasing the weight in your weighted pull ups? Did you add more weight every time you could reach 5 reps at the new weight? How many sets were you doing, and did you wait until you could reliably get 5 in each of your sets before you moved up in weight?

@Wilderrrrr

9 ай бұрын

@@racoonfrenzy3617 Personally I stuck with one weight for several sessions until I could do 5 reps comfortably (with 1 rep in reserve or so) Then I would increase the weight by 5-10 pounds and repeat, barely being able to do 5 reps at the new weight. I know conventional wisdom is to gradually increase weight each session, and it's possible that's the best strategy, but I for whatever reason prefer discrete jumps in weight. I did between 3-5 sets at my working weight, and waited at least 5 minutes between sets. I trained this way twice a week. I'm no exercise scientist and I've heard fewer sets may be just as effective so don't take this as gospel. Best of luck with all your training!

Very important video in terms of replacing plans-tutorial-dogmas with idea-skeleton and specificity: the more alike exercise to the goal the better progression. The same applies to anything else: wanna be good on moon? do more moon/spraywall etc. Nothing new but worth refreshing. That's why this biomechanics is so important and of course neural adaptation: our nervous system requires more rest than muscles that's why it's better to rest more between OAC sessions (like you said - once a week is enough). Thanks for that! ps. on the contrary for me a pulley system was the best to do the OAP : )

I am gonna try this out, wish me luck.

nice video !

Tazio Biondo has great tutorial on one arm pull up (english subtitles). He also says about 45 degree starting position. He used pulley system attached to climbing harness so it basically makes his weight less when training the exact movement you need from day 1, just with your bodyweight lowered.

Subscribed!

good job bro

Very good video. I had a similar experience than yours, with the OAP, and I intend on producing a video about my experience.

Thanks a lot❗👍 Very informative I won't tell you for hoowww loooong I've been training my one arm pull up. The way and way longer than you did. I even think I just get used to being in permanent plato 😅 And in your video, for me, the most interesting was about training once a week, in my case that was my conclusion as well as yours. Its interesting about 45+- degrees Thank you for your video, it inspired me And all the best from Ukrainian viewers 💙💛

Good video. What helped me also is dooing ring austral pullups with 1 hand for lateral strength. And doing chest exercise like 1 arm push up. U might not aware but chest muscle does LOT of work while 1 arm Pullup. It's help the tension while doing the pullup even if its not working like your biceps. Its helping to balance also

thanks!