the one arm pull-up is arguably one of the most difficult exercises you can do hanging from a
single arm and pulling one's entire body weight is no easy task this calisthenics feet demands
high levels of relative strength in the upper body and specific scapular strength unlocking the one
arm pull up isn't going to happen by accident with random exercises and workouts without a
gorilla grip without a strong back and biceps the one arm pull up is going to be impossible
this fitness faqs tutorial is going to teach the best progressions and concepts you need to know
just as importantly you're going to learn the common mistakes most people make
saving you from wasting time and effort before we start the tutorial please support fitness
faqs by quickly clicking the thumbs up button with the help of every single
person watching we can spread the word about training calisthenics the smart way
let's begin by covering the best exercises for the one arm pull-up
the assisted one arm pull up is a great place for everyone to start this exercise replicates
the technique and movement mechanics employed in a real one-arm pull-up
beginners should start with the hand higher on the strap as strength increases over time
force yourself to work harder by placing the hand lower on the strap now i need you to understand an
important calisthenics concept volitional effort with all the assisted one arm exercises in today's
video it's on you to be in control of what is happening each rep with the strap setup there
are two choices over using the strap or maximally using the working side let's keep things real we
all have a natural tendency to cheat by avoiding discomfort avoiding pain and taking shortcuts
strap assisted pull-ups can feel pretty much the same as regular two-arm pull-ups
with the incorrect mindset those of you with an intermediate level of strength are going to
benefit from the finger variation what makes this such an effective exercise is difficulty is forced
on the assisting side there's only so much help which can be given as the natural pain response
is going to become a limiting factor unless you have finger strength like bruce lee or have a body
weight of 50 kilos the working side is going to be forced to pull a high percentage of the
load for those of you paying attention you'll notice a very specific technique is being used
each rep scapular mechanics are following an engaged to disengage pattern active to
passive hang technique doing this ensures we're building a full range of motion strength in our
training for best results choose a setup which is genuinely challenging for low reps taking away
fingers is going to increase the difficulty and help with volitional effort on the working side
if you're training the one arm pull for strength correctly rep speed is going to inevitably slow
due to low rep sets however we need to think about doing every pull-up with maximum speed the
intention of pulling fast is going to adopt a movement outcome focus and aid in neural
recruitment and development the final assisted variation for today's video is the archer pull-up
this exercise is reserved for those more advanced with higher levels of relative strength
the benefit of archer pull-ups lies in the development of top range strength this setup
is simply conducive for pausing at the top the assisting side needs sufficient straight arm
strength and resilient connective tissues at the shoulder and elbow these require a higher barriers
entry most people can't jump straight into productive three to five rep sets with archers
if you're bending the assisting arm or struggling in general with archers
you're better off investing your training effort into one of the earlier exercises instead
at the end of the day regardless of the assisted exercise chosen they all improve unilateral
pulling strength for the real one arm pull moving on we have weighted calisthenics this training
style serves to increase absolute pulling strength take a shoulder with grip as this is going to
more closely resemble the elbow and shoulder mechanics which are required in a one arm pull
as this is a tutorial for the pronated one arm we need to be doing our weighted compounds with a
pronated pull up training specificity matters grip width and grip type needs to be chosen wisely to
create the right adaptations to impose demands elbows in weighted pull-ups are a massive ego
check as the top range is insanely difficult be prepared to initially reduce your loads in order
to prioritize correct technique at the strength dosage and intensity the stretch reflex is being
used by rhythmically alternating between scapular positions transferring from a hang and immediately
pulling up scapular strength and control is one of the biggest secrets for the one arm pull-up
strength can't be faked it needs to be earned through practice and teaching the body what you
want it to do i want to share the most common mistakes to avoid at absolutely
all costs with assisted training do not flare the elbows as this movement pattern differs
from the one arm pull-up pattern instead get into the habit of keeping the elbows facing forward and
tucked in towards the direction of your body the same concept applies to weighted calisthenics
flared elbow pull-ups are not going to tick the box of specificity which is what we're going after
don't waste time training high reps it's not going to work in this context as discussed earlier we
have to use single arm exercises or heavy vertical pulling to improve top end strength next up don't
cut corners and perform your pulling training with the scapula constantly engaged remember this isn't
going to make you stronger at one arm pulling from a dead hang lastly don't lie to yourself you need
to keep the difficulty high with a progression and working side mindset which suits your true
strength level thanks for watching everyone if you still need help with the one arm pull go to
fitnessfaqs.com and download our training program pull up pro actions speak louder than words
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