- What's up, it's Chris Heria.
Welcome to another Thenx video.
Today, I'm gonna be showing you
how to one arm pull up
from the very beginning step-by-step.
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One arm pull ups are great for progressively
overloading your muscles
as they increase the resistance
to the pull up for each arm.
Allowing you to develop
insane pulling strength
and build more muscle.
Also, if you find it significantly stronger
to pull with one arm than the other,
one arm pull ups will help
correct those imbalancements.
Strengthening the muscles on both sides evenly
and helping prevent injury.
So if you're ready to learn
one of the essentials to advanced calisthenics,
the one arm pull up,
then make sure you've downloaded the Thenx App
in the App Store or Google Play Store.
Open up to the YouTube workout sections.
You're gonna find this routine
and then you're ready to properly
follow along with me.
Now, before we get started
learning the very first progression,
it's important to start
learning the one arm pull up
with a strong foundation.
And to ensure that we have a strong foundation,
you want to be able to pass the requirement.
And the requirement is gonna be
15 consecutive pull ups
with perfect form.
If you can do that,
then you're ready to get started.
The first progression is gonna be
one arm scapula shrugs.
I'm gonna show you what it looks like.
Do five reps on each side first,
and then I'll break it down.
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All right, so there we have
one arm scapula shrugs.
This is the very first progression.
It's pretty easy.
It's pretty simple.
but it's the very first movement that you make
when starting to do an actual one arm pull up,
and that is activating your scapulas.
So the stronger and the better
you are at doing that,
the easier it's gonna be
to get into your one arm pull up.
So when I'm doing a one arm scapula shrug,
all I'm doing is hanging with one arm
and then retracting my scapulas
just like I would if I was starting
to initiate a pull up
without bending my arms.
So you want to squeeze
and retract as high as you can,
and then release
and go back to a full dead hang.
Now, if you're having trouble with this exercise,
you need to train hanging with one arm.
And if you're having trouble with that,
the best thing you can do
is go up with two hands
and slowly start to eliminate fingers
from the opposing hand
while having this arm right underneath your head.
And eventually, once you can hold with less fingers,
you'll eventually be able to take them all away.
Be able to hold here comfortably.
Then you want to be able
to build up the endurance.
You want to be able
to hold this for a longer time.
And eventually, you'll develop the strength
to be able to go for scapula shrugs.
All right, so that's the very first progression.
You want to be able to do at least
12 on each arm with perfect form
before moving on to the second progression.
And that's gonna be switching one arm pull up hold.
I'm gonna go for three reps on each arm
and then break it down for you.
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All right, so there we have
switching one arm pull up hold.
And now, we're emphasizing on
the top portion of the pull up.
Engaging from the top
as well as the bottom
are two very important roles
for the one arm pull up.
But it's also the easiest approach,
introducing yourself to pulling with one arm.
And that's why these are the first
two things that we're gonna master.
Training these first will progress you
way faster to your one arm pull up
than just attempting a one arm pull up,
and failing over and over.
In fact, if you master these first,
you can use these strengths
to improve the quality of your training
when doing harder progressions
or one arm pull up attempts.
So if you master these two,
all the other progressions
leading to the one arm pull up
is gonna be so much easier.
So to break down the switching one arm pull up hold,
you want to start off pulling
as high as you can with your hands together.
Once you've reached your highest point,
you're gonna lock in your arms and your elbows.
Squeeze your grip in connection
with your core and your obliques
as hard as you can.
And lean to that one side
of the arm you're working with,
then slowly release your fingers
for the opposing arm.
And you're gonna find yourself
hanging on that one side.
then just regrip
and do the same thing to the other side,
and make sure you have a super tight grip
with both of your arms.
The tighter your grip is gonna be in your hands,
the easier it's actually gonna be
to do this exercise and hold this position.
Now you want to be able
to do five reps on each side,
alternating consecutively with perfect form
before moving on to the next progression.
And once you can,
the next progression is gonna be
jumping one arm pull ups.
I'm gonna do four reps on each side,
show you what it looks like
and then break it down.
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All right, there we have
jumping one arm pull ups.
So now with this new progression,
we're using the strength that we develop
from the single arm scapula shrugs
and the switching one arm pull up hold.
Giving us the strength to jump
into a one arm pull up
and simulating the real movement
for the first time.
Keep in mind when jumping
into your one arm pull up,
you still want to keep perfect form
with your legs tight and locked out, core tight,
and your whole body as straight as possible
with your ankles tight together.
When you're first starting off with this exercise,
you may be using a lot of jump.
But the more you do it,
the better you're gonna get at it,
the stronger you're gonna get.
You're gonna be using less jump and more pull.
The idea for this technique
is to eventually continue
to train until you're using
more pull and less jump.
Eventually, eliminating the jump.
Now, to master this progression,
you want to be able to do at least
10 consecutively on each arm with perfect form.
Once you can do that,
you're ready for the next progression.
Pull up one arm negative.
I'm gonna go for three reps on each arm,
show you what it looks like,
and then we'll break it down.
(upbeat music)
All right, So then we have
the pull up one arm negative.
Now, the last progression,
we're emphasizing on the concentric
with a little help from our jump.
But now, we're emphasizing on the negative,
which is the most important
and the last piece to the one arm pull up.
Like I always say,
if you're not strong enough
to do a particular movement,
always work the negative of that exercise.
Working the negative will allow you
to handle the weight
and get used to it
without concentrically having to lift it.
And the more comfortable you get
with working the negative,
eventually you're gonna develop the strength
to push right back up.
And that's why working negatives are so important.
You could just work the negatives
and eventually reach the one arm pull up.
You wouldn't even need
to do any other progressions
and you'll eventually master
the one arm pull up.
but first, make sure you've mastered
the pull up one arm negative.
You want to be able to do at least
six repetitions in a row
on each arm consecutively,
then you're ready to move on.
Now, moving on to the next progression.
We have jumping one arm negative pull ups.
Just like the jumping one arm pull ups,
except now we're adding the negative portion
into this exercise.
I'm gonna go for four on each arm
and then break it down.
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All right, so there we have
the jumping one arm negative pull ups.
And as you can see,
we're really emphasizing,
really focusing on the negative portion.
Coming down as slow and controlled as possible.
And that's the main difference
between the jumping one arm pull ups
and this progression.
And it's also the key to unlocking
your one arm pull ups.
So keep your form tight
through the entire movement,
even as you're jumping in
to your one arm pull ups.
And remember, you want to do
less jumping and more pulling,
every time increasing the overload
and getting you stronger.
Eventually, you'll be able to pull
and not jump at all.
And working the negative,
coming down nice and controlled,
you're definitely gonna develop
more pulling strength as well.
Eventually, being able to do
a complete one arm pull up
after just days of reaching this level.
So stay working on your
jumping one arm negatives,
and really focus on the negatives.
Eventually, you're gonna be able
to pull yourself back up.
And to master this exercise,
you want to be able to do at least
10 on each arm consecutively with perfect form.
If you can do that, by that time,
you should be able to do
at least one one arm pull up.
Then you would just train that one
one arm pull up every minute on the minute.
Eventually, being able to do two in a row.
Then you'll do two in a row
every minute on the minute,
and so forth.
Increasing your repetitions.
Now I do have one more progression
that will help close the gap
between the one arm pull up
and the jumping one arm negative pull up.
And that's gonna be assisted one arm pull ups.
So I'm gonna go for four repetitions on each arm,
show you what it looks like,
and then break it down.
(upbeat music)
All right, so there we have
the assisted one armed pull ups.
So at this point with this progression,
you're pretty much doing a one arm pull up.
You're just assisting a bit
with your opposing arm.
And just like the jumping one arm pull ups,
eventually you want to decrease the assistance
until you're just doing it on your own.
But because your feet never touched the ground
while doing repetitions,
this is gonna be very beneficial additionally
to the jumping one arm negative pull ups.
And these two progressions in combination
will definitely, 100% unlock
your one arm pull up.
So after mastering all these progressions
and being able to piece each component
of the one arm pull up together,
you should be able to do one
and it should look like this.
(upbeat music)
There we have the one arm pull up.
And once you're able to officially achieve one,
your next goal would be
to increase your repetitions
or maybe even add some weight
to your one arm pull up
using a weight belt,
holding a dumbbell in your hand,
or even using the Heria weight vest.
You can pick one up at chrisheria.com.
In fact, using a weight vest
will do the same effect
to every exercise and every workout
just like the one arm pull up,
taking your training to the next level.
And on that topic,
doing weighted pull ups
really improve your pulling strength
and gets you a whole lot stronger.
Making the one arm pull up a lot easier
to train for and to achieve.
So make sure that you're getting in
some weighted pull ups
as well as weighted single arm scapula shrugs,
the very first progression I showed you, weighted.
These are two very important exercises
that are gonna get you a lot stronger
and speed up the process it takes
to achieve the one arm pull up.
And lastly, Archer pull ups are also
good to supplement with
whether they're weighted or body weight,
especially if you're having trouble
with the pull up one arm negative
or the assisted one on pull ups.
The archer pull up is gonna be very similar,
but a lot easier.
And you can use it to build your strength up.
And with that said,
you have the complete guide
to learn and master
a one arm pull up step-by-step.
So thank you so much for watching.
If you enjoyed the video,
then definitely smash that like button.
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the next video to be about.
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that needs a new challenge
and wants to learn how to do
a pull up with one arm.
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Mad love, peace out.
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