- What's up, Elite THENX athletes?
It's Stefan Heria and Osvaldo Lugones.
Welcome to another video of Official THENX.
Today, we're gonna teach you
how to do a one arm pull up.
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Alright, guys, before we get into the one arm pull up,
let me explain to you what a one arm pull up is.
A one arm pull up is a compound exercise
pulling tight movement
that mainly utilizes your lats, rear delts,
biceps, forearms, and your core.
So, a one arm pull up starts with hanging from the bar,
palms facing forward, elbows locked out
and feet elevated off the ground.
Then, you're gonna use your rear delts,
lats, and your bicep to pull towards the bar
with your opposite shoulder,
chin goes above the bar,
and then you're gonna reset
by coming down in a slow and controlled manner
to the starting position.
Benefits of the one arm pull up include
being able to isolate one side of the body
as well as correct any muscle imbalances you may have.
Unlike regular pull ups,
one arm pull ups require much more
stabilization of the core
so that you're not twisting while doing the movement.
The one arm pull up is an advanced calisthenics exercise
but before beginning to learn the one arm pull up,
it is very important
you can pass these requirements comfortably.
You wanna make sure you can do at least 15 pull ups,
a 15-second dead-hang on each arm,
15 scapula shrugs, and 15-second L-sits.
If you can do those, you're ready to start.
So now, Osvaldo is gonna show you guys
what a one arm pull up should look like.
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Perfect.
Now, I'm gonna show you guys
the progressions to this exercise
incorporated into a workout routine
to have you master the one arm pull up.
We'll be starting from the hardest progression
to the easiest progression.
So, follow along and jump in at whichever progression
is right for you.
Alright, so let's get into this workout routine.
We're gonna be starting with the first progression,
which is also the hardest progression,
and that's gonna be the one arm pull up hold,
five seconds on each arm.
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You wanna make sure that you're gripping that bar
as tight as you can,
utilizing your forearm and stabilizing your core
so that you're not swinging during the movement.
Other side, five seconds.
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The one arm pull up hold
is gonna work your bicep at the peak of the movement
and it's also gonna give you that control and strength
to hold your body with your chin above the bar.
So, let's go on to the next progression,
which is gonna be the one arm jumping pull up negative.
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You wanna jump only with enough force
so that you're actually using your lats and biceps
as well as your rear delts
to do most of that work.
You also don't wanna just drop down from the bar
at the top of the movement.
You wanna do it in a slow and controlled manner
so that you're still engaging those muscle groups.
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Alright, so you're gonna go for five reps on each arm.
The jumping one arm pull up negative
has two components, the rise and the descent.
You wanna make sure that as you develop
your strength doing this exercise,
you're jumping less every time,
and you're coming down slower as well.
Alright, so the next progression to this workout
is gonna be the assisted one arm pull up.
We're gonna be using a resistance band
and if you don't have a resistance band,
you can get one a thenx.com/shop.
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While doing the assisted one arm pull up,
you wanna make sure that you're doing five reps on each arm.
While doing this exercise,
you also wanna make sure
that you're leading with your opposite shoulder.
So, if he's gripping with his left hand,
he's gonna pull towards his right shoulder.
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As always, you wanna make sure
that you're keeping your core tight
so that you're not swinging
and twisting during this movement.
This is a great exercise and progression
to learning the one arm pull up.
Make sure to focus on the arm that's gripping the bar
and not the one holding the resistance band.
That's gonna help you develop the strength
on the arm that you really wanna work on.
As you build strength with this exercise,
you can progressively grip the resistance band
lower and lower to increase the difficulty of this exercise.
Let's move on to the next progression,
which is gonna be the one arm pull up, Australian.
You can use either a low bar
or gymnastics rings.
We're gonna be using rings.
Similarly with the other progressions,
you wanna use your opposite shoulder
as the focal point of where you're pulling toward.
This is gonna help with stabilization and balance
when you're actually going for that one arm pull up.
Make sure that when doing these exercises
you keep your core really tight
so there's a straight line in your body
and there's not a curve like a C.
This exercise becomes more difficult
the more forward your feet are.
As you start to bring your feet further back,
it becomes easier and easier.
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Alright, so let's move on to the final progression,
which is also the easiest exercise of this workout routine.
So, this move is called the single arm
alternating dead-hang.
We're gonna be going for five reps on each arm.
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As you see, Osvaldo is keeping his body in a straight line.
He's not twisting or turning.
Alright, so the main benefits of this exercise
is gonna get you used to holding your body on one arm.
Make sure you're engaging your entire body
before switching from arm to arm.
You wanna repeat these exercises for a total of four times
to complete this workout
and have you on your way to mastering the one arm pull up.
So, with that said,
thank you Osvaldo so much
for helping us demonstrate today.
And thank you guys so much
for watching this video.
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