New and improved one arm pullup set

[Deyan70]

no limits for this guy

[lamainethetrain]

those were clean and from a dead hang. nice!!!

[rushjunkie007]

very impressive

[cephalik1]

thats great man! these people talking smack wish they achieved this, but since they are lazy and not willing to put the effort they choose to hate instead, i see it all the time...

[chadlywick1985]

Bad ass

[narutohearts99]

LONGVIEW BY GREEN DAY!!!!!!

[BOnono2011]

That is good stuff right there. Great job!

[LeftWingAgenda]

that looks kind of dangerous to do with only one arm cuz what if you suddenly have an urge to sneeze or hiccup or something then accidentally lose focus ur arm could snap in half

[tetrarn]

@LeftWingAgenda what the fuck are you even talking about, your arm isn't glued to the bar, dumb ass.

[OneArmClub]

Dont listen to the haters, I know how hard this is. I can do 5 each arm and I know that it takes years to master. Anyone who criticizes is just a hater. One arm pull up is the KING of all body weight training. It takes both MENTAL and PHYSICAL strength to do it.

[DouchemanTardmo]

Incredible form.

[EvilLamas]

You are amazing!

What sort of training did you do to get to the first one armed pull up?

I'm working towards it now with One arm letdowns, and allot of normal pull ups, along with a great variation called the Frenchie pull up (I'm a climber as well), and some exercises with weights etc...

[Sooftah]

@joesaccountwitstuff where did you get that information from?

[camel747]

Amazing strength. How come some guys that look way more muscular couldn't come close to doing this?

[Kotlettbengt]

I didn't even know this was possible... Damn, man!

[coltleader]

Nice work bro, I used to be able to do a single one arm pullup on my right hand.

Fun little fact: Arguably the best rock climber in the world right now, Adam Ondra, cannot do a single one arm pullup and neither can Dave Graham who is also a top climber.

[acousticusmaximus131]

I think I saw you breathe out through your nose, and use the lift created by doing so to gain the height needed to get over the bar.

:P

Beast work man.

[tableturns77]

dam he straight up did a pullup not a chinup thats fuckin balls

[mwql]

Tank!

[jbmooney33]

im going to dislike this because i can't do it haha, good job man

[warriorzt25]

Very impressive!!! Thought the eccentric one arm pul-ups were a great idea!!!

[slayerguitar]

much respect bro train hard!

[Ph4nt4sm4ge]

Much respect for the strict form.Great stuff

[Z4X9Y]

@Ph4nt4sm4ge Strict form? Compared to what, using a pulley system to help him up? His legs rise and his mid section twists to aid in the movement because his upper body doesnt have enough strength by itself to complete the reps; yeah real strict.

[Ph4nt4sm4ge]

@Z4X9Y Yeah this is a strict form.He starts from the dead hang.Even takes some time to grip the bar instead of going all out instantly which wastes some of his grip stamina.His whole body is tense during the pulling process(hence the leg lift and the arm lift as well).You are practically implying that a one armed pull up should be done while the rest of the body is in a semi-dead state which is unnatural.His form is just fine.

[lamainethetrain]

dude those are good pull ups. nice video

[Bboyflashable]

ow h can do it ,i traied it since may and stil cant do one :D:D

[TheDrPepper47]

I only did one one arm pull up so far. I do 10 sets of weighted pull ups/chin ups (5 sets for each) and I am 140 pds. the added weight is 40 pounds and I complete at least 4-6 reps each set.

[polkapete]

good stuff and he goes all the way down, not like other videos.

[flik221]

this guy doesnt look strong but damn! mad props!

[bisokinetic]

have you always worked with you body weight only? or have you done weights?

[bisokinetic]

I dont think someone can critise him, unless someone is jelious which make them a prat. Excellent bar none.

[cougarbart]

STFU. I'd love to see you do better, troll...

[simos623]

thats crazy

[ParkourProgression]

Wow man, really nice stuff. I've been trying to work my way up to something like this for a long time now. I will hopefully be there in another 6 months to a year.

[mrexz]

sweet dude!

[mrexz]

sweet dude!

[AcTommyX]

ur lifting ur chin.

[ableteam]

@AcTommyX Your spelling is improper, it should read, " You're lifting your chin." Just trading the constructive criticism. Thanks for pointing that out dude.

[knowatimean]

@ableteam : so how do you build up your strength for this?.....for example there is a youtube video on how to build up your strength for a one arm push up...so what do you do for the pull up?

[rettilajoie]

dude!!! wow!!!!!!!!!

[illusionist0505]

@ableteam another fool that can't even do a pull up and he is telling you that ,,you are lifting your chin''

[bluemystic7502]

@ableteam

You're also lifting your whole body with 1 arm. That's also cheating ;)

[muscleartist90]

@AcTommyX Whats ur problem fucking bitch? Jealous prick

[KaHooter6]

@AcTommyX you seriously are an idiot...Way to go ableteam, your strength AND form are impressive.

[tucense]

@AcTommyX Atleast he only has one.

[jimmysige]

I have to say that this is ridiculous! I'm extremely impressed! You really can't get any more perfect than that! It's always been my dream to do a one-arm, but I can't even do a negative yet. I'm 205lbs and have done 35 two-arms in a row and can do 3-5 two-arm reps with 90lbs hanging from me, but the one-arm is still no closer. Have you heard of anyone over 200lbs being able to do the one-arms?

[TheRetardOnTheLoose]

@jimmysige Late reply, but I hear that Yuri Vlasov could do 1 and Bert Assirati could do 3.

[speedyman290]

Ok this is the Kilelr set you spoke with me.

I'm going to do it soften , i hope improve my oap skill quickly !

keep posting , each vid keep me motivating and keep training hard...

peace

[MrOther912]

I'm working on weighted chins myself, taking my time to work up to this. I can only do about 5 reps of regular chins with an extra 25 lbs. what max weight do you think I would need to be able to pull to start one arm work?

P.S I am 129 lbs

[ableteam]

You've got a great starting weight and sounds like a good foundation of pull strength. Most of the guys that get one-arms are about our weight, 120-140 range, i would say start right now. After training specifically for one arms over the last few years I don't personally feel there's a good correlation between regular chins and one-arm chins. Like I mention in a previous post i think the best way to get them is to train for them specifically.

[ivancito7790]

@ableteam i weigh 170 and can get about 1 with my dominant hand

[TomasRydval]

Finally someone, who does a proper one-arm pullup.

[ryanjune191987]

thanks man, you are a true beast, how long to do you think it will take me to finally just get one of them?

[ryanjune191987]

how do you make transition from pull ups to one arm pull ups?

[ryanjune191987]

incredible job man, how do you make the transition from normal pull ups to one arm pull ups? do you have a spotter at first? i can do about 25 pull ups by myself but fail to do a one arm pull up haha. can you help me out

thanks man

[ableteam]

I really think that the best way is to train specifically for one arms by doing negatives and lock off holds at different heights. I was probably right in that 25-30 range of regular pullups when I did my first sloppy one arm. At that point I started training them and they have progressed ever since.

Regular pullups and one arms are so different that the other day after doing 60 one armed I did 2 sets of 15 and one of 10 right after without too much trouble.

[GREENMESIAH]

@ableteam can you please tell me how to increase the number of pullups or what the best way of training would look like because i just got to some point where i cant do even one pitiful pullup anymore but i know it is possible because i used to do more but lost my stamina then and i just cant get back(i used to do 36,now i cant do more than 20:( ) so please could you give me some hints or sth to help out thx.......

[ElghettoBarbero]

wow very nice form, keep it up man

[anithen]

Right now I'm on the bar 5 days a week, some days doing more reps than others, but sometimes I question my routine. How many days a week do you do pull ups? Thanks.

[rantanen1]

@anithen

you should get way more rest u know..

[ableteam]

@anithen Right now I am rock-climbing 3 days a week or more and doing dedicated sessions of pullups three days a week. Every day I go in I do rope-climbing as a warmup though, usually 1 40 ft. rope climb or 4 sets of about 15-20 ft.. Also I work on the campus board at least once a week and do sets of one arm pullups 2-3 times a week.

All told I am usually doing 4-5 times a week but like you I mix it up so some days are fairly light and at least once a week is really heavy.

[ableteam]

Bottom line is as long as your mixing up your training doing dynamic pulls and static holds and working on different ranges of motion to confuse your muscles and don't go too heavy too often you should be okay doing pullups that frequently.

I would caution you to do some preventative work on eccentric movements that stretch and strengthen your tendons to prevent tendonitis. I work with a dyna-ball and sometimes a theraband twist bar and haven't had any problems.

[ableteam]

If you need some more info feel free to drop me a line. Keep up the training, man.

[ian9toes]

Very impressive. I have gotten to the stage where on a good day I can do one on each hand with my chin over the bar, but that is rare. I find I have to have a few days off even after just one on each arm or I'm too weak the next day. How did you get up to multiple ones or I'd be happy just to be able to do 1 each day. I can't work out how to get past this sticking point, mostly I only get my chin to the bottom of my hand especially on my left hand. Thanks for any advice.

[murphyisba]

dude i how many regular dead hang pull ups can you do? the marine corps record is 146 and i saw in a dif vid of yours you rock climb i'm just wondering if you could break that record cuz the record holder is a rock climber also

[ableteam]

I haven't tried to do a set of regular pullups while I was fresh for a long time. I imagine I'd be able to do 40 or so strict non-kipping pullups in a row but no way would I do anything close to 146 unless I wasn't going above the bar, using the bar to bounce or not locking out at the bottom of each one.

Every time I hear a crazy record like that I wish I could see video of it to see what the form/technique is like.

[thisisonlymyopinion]

Crazy, the dude looks like he is in water, the movements are so smooth. Makes me feel bad that I can only do about 5 pullups double arm :(

[Puschen121]

wow thats strong!

[MrOther912]

I have a question.

I know the difference between the grips on a chin-up and pull-up, but do they work different muscles? doing constant one arm chins will result in doing a one arm pull-up.

[TheRealJebrim]

Perfect.

[omxpablo19]

jesus that was the most intense pull up routine iv ever seen.

[rossgarwood]

an amazing display of strength and full respect for taking comments onboard and improving because of them ;)

[sOflycHick910]

=o wow

[jimbo9203]

i hope i'll get where you are someday. haha

[avalancheTraining]

This is very impressing. One arm pull ups from deadhang to top without cheating.

If the body was straight, it would be an unbelievable good form that just a couple of guys could perform. But nevertheless it's great and impressive.

It will take myself some time until Ig get there... let's say one year^^

[cwestfitness]

That was amazing..awesome strength. I just posted a video with 39 regular pull-ups and you wipe the floor with me..fantastic:)

[carlopicasso]

HOLY CRAP! great job

[thehunto]

very impressive

[Disorder92]

i wish i cud do that too

[bongapendo]

Very strong pullups, man. Slow and controlled one armed pullups...very impressive.

[Kyuzo619]

nice good $

[Souderton51]

greenday!

[BILLGETSSTRONG]

good job.

[zenazmaj1983]

yo awesome work!!!!

[lolmmmol]

i dont understand how anyone rates this below 5 stars. good job buddy :)

[restrepo99]

beast!!

[MrT50cent]

forearms must kill after this. very impressive.

[44pullups]

amazing

[austeena17]

man you gotta strong back. you always make sure to go all the way down and i cant do that as well anymore. when you go down are you still holding something in your back pulled down when you extend?

[ableteam]

For these slow and controlled ones I actually make a point of relaxing fully at the bottom of each. This way I have to go through the full range of motion on the way up. Previously I did more of a "bounce" at the bottom and used momentum to keep going. When I was doing them faster my back and lats were pretty much always contracted.

[austeena17]

ya i mean it feels good to stretch in a dead hang but pulling up from there is difficult but its something to work on thanks

[felixmck]

beautiful control

[Jo0Tube]

can you tell me what your breathing is like during reps like these?

[LittleBeastM]

can you make more vids

[Bob8199]

That's insane.

[enguirre]

seu torto

[myauramusic]

one of the strictest, controlled vids i seen. Awesome hang time!!!!!

[Andythefunkman]

what a beautiful set!

amazing control

are you a gymnast ? maybe you are..

I like the great control you have on the moves.

keep going forever

and ever!

Andythefunkman!.

[Skorpasas]

BOMB

[LilTroubleKilla]

Great balance and incredible strength!

[LittleBeastM]

can you do a one arm FRONT/BACK lever

[ELoveSquadUp]

Rock climbing really helps for the finger pull ups.

[skylar13915]

good job, most people use there legs, you didnt, great job man.

[1BENNYBLANCO1]

damnnnnnnnnnnnnnnnnnnnnn

[nadimi007]

very impressive...something i have yet to be able to do

[kade4155]

1. copy and paste

2. send this to 2 other videos.

3. hold your breath for 10 seconds

4. press refresh twice

5. LOOK AT YOUR BACKGROUND IT WILL BE FREAKY

[FranAsso]

You are ROBOCOP!

[CoolRaul28]

ladies and gentlemen, I give you SUPERMAN!

[Panacea1216]

You are a beast.

[brothastarkss]

u become what u practice

[xPBJ]

great remark :)

[polkapete]

screw what the others said about your first video, there is nothing wrong with it! good job.

[euro250]

respect , brother ;))

[bodhid]

You are one strong dude! Very impressive, incredible in fact, great form and you do it easy. I wonder, how many is it humanly possible to do with enough training? 10 on each arm?

[gniredluob]

People have done high twenties

[LittleBeastM]

the beast did 10 with one arm, typ in beastmode u will find it

[Polarcupcheck]

Nowhere near the quality of these pullups. This guy is using a straightended body, chin way over the bar, and pronated.

[kalosthenos]

sick strength!

[mayan212]

best technique ive seen! hope mine eventually look like this

[McWaters12]

It is cool because none of these body builders can do this because they are too heavy for their arms. The people that can do them are the guys that have great strength to proportion and are off the steroids. This is impressive!

[glueissticky00]

wrong they dont train for this exercise... they can curl more than this guy pnd for pnd because they train that exercise but hey nice comparision.....dumbbbbbbbbass­ss

[McWaters12]

Well, I like how you kinda agreed with me then called me a dumbass. I said they couldn't do it because their arms were out of proportion to their bodies. Of course anyone could do this if they trained for it.

[glueissticky00]

no not anyone could do this if they trained for it

[paintballgod]

with enough training yes... hes not saying it's easy, hes just stating that it's physically possible

[hyleeh]

again absolutely ridiculous strength!!

[oollaa2]

this is the right way to do them. damn you are so strong!!

[hattube]

Nice technique and form. How many regular can you do, with both arms? again congrats

[baobao0003]

funkingly amazing

[birthmcgirt]

Impressive shit!

[UncleDavid1985]

amazing power dude

[Massi88]

that is impressive!

[skier210is]

hey how many regular pullups can you do?

[ariba1888]

Lol...Amazing !!!

[angrygunsmith]

tahts an awesome set, how many sets like these to complete a one arm chinup workout? for an advanced athlete taht is....

[YTBT]

Great form man, those were excellent! The OAP is a serious power move.

[alex1992r]

these are the best OAPs i' ve seen on youtube. much respect (i can do only one)

[bongobear43]

Hey there! You probably get asked this a lot but how do you train for these?

I've been doing assisted one arm pull ups where I'm gripping onto a vertical axis with my free hand. Will these work?

And how long can one expect to achieve a full one arm pull up?

5 stars!

[brylner]

Hey bongobear. Do negative one arm pull-ups first. Pull yourself up with two arms first. And then when you're at the top. Let go one arm and try to hold on with the other as long as you can. If you train like that you'll probably achieve your goal. I'm going to use that technique myself however, for the moment I'm too heavy. I friend of mine who used to be a powerlifter could do onearm chinups weighing just over 100kg. He also did deadlifted and squated 300kg and benched 200kg at the age of 22.

[bongobear43]

Thanks for the tip. I just tried it.. It's very hard haha. I'll work on it tho!

Cheers!

[moefro777]

depending on how strong you are you should continue doing assisted one arm pullups before you move on to one armed negatives. If you try to do negatives but you cant lower slowly enough that it takes you about 10 seconds to go from top to bottom, or if at the bottom of the repetition you lose control and drop into a dead hang then you shouldn't do them.

[bongobear43]

Okay, thanks for the reply! Yeah, I suspected that negatives were a bit to hard for me as a starting point. I have been trying assisted one arm negatives. Even they are very challenging for me.

[johnpoker22]

its interesting how everyone is in gymnastics or rock climbing that does the one arm pull up

[Dalamon1]

well iam a rock climber and i cant do a shit about one arm pullup :S

[gniredluob]

Well ya

[pdecarlo]

Lovin' the Green Day.

[angrygunsmith]

tahts an awesome set, how many sets like these to complete a one arm chinup workout? for an advanced athlete taht is....

[lifesnotfair]

Amazing strength!! One of the best One Arm Pull-up videos in Youtube right now!!

[traceurmikey]

wow crazyy strength dude:)

[bmorebarhoppers]

Wow you were going all the way down too...perfect form! And rockin' to Green Day I hear.

[flipntwist]

very nice .. very good control...keep up the great work!!

[mihiroo]

your are my best.,

[mellamoenrique]

thats insane. what stands out to me is how much control u have over your whole body with one arm. not shaking or wabbling nothing like that mad kudos to u.

[mike42506]

wow, that's nearly 3 minutes on the bar without dropping, I don't even know if I can just hang from the bar for that long haha

[YouGottaCThis]

WOW very nice even did the negatives for ya.... good money

[marcusbondi]

W.O.W! Awesome skill. Inspirational & exciting. Incredibly clean, sharp set! Art.

[manimoutmymind2]

how the fuck doesnt this have 1000000 plays

[kettlemac]

I am bowing to you dude.... That is some serious strength and control! Well done you should be proud.

[breezemastaflex]

sick. absolutely sick man. you're a fiend.

[AdamTGlass2007]

Very impressive Strength! DO not worry about any of the people posting comments on if your PU count or do not count. that is perfect form. I will bet my pay check you will not find 1 in 100,000 people who can do what you just did here.

[brothastarkss]

amazing

[lucbossman]

its an honor to me have ur video in my video responses^^

[darenwillcock]

Did you start off by training negatives first?

[rockvanisher]

impressive!!!!!!

[rafaga77]

excellent! so strong... i don't no if you do thaat but, if i think if u do bench press chest too, you will gain mass and its going to be a perfect combination with this kind of upullups

[dredakiss122485]

Excellen Excellent! insanely hard to do ( i need this inspiration)

[marlonuf]

sick!!! mad props

[slikric83]

The best! Are you the person with youtubes infamous one armed rope climb???

[Blackiechan77]

That is exactly what I was thinking. This dude is amazing. Wait till you see mine...I am kicking, and bouncy. lol not smooth like this guy!

[slikric83]

Wait till you see mine...I am hanging and hanging and going nowhere. lol unlike this guy!

[ableteam]

Yeah, it's one of those things I always thought was impossible but I've heard of a few people that could do them like Jasper Bennicasa. I put my video up because I've always wished I could see a video of John Gill or other pulling legends doing these "impossible" things. Just goes to show you that impossible isn't always the case.

[slikric83]

Right on Cisco! Thanks for inspiring me!

Thanks,

Rick

[meckerschorsch]

Damn, that's great!

Good luck for your goal, no doubt you'll get there pretty soon, judged by your ambition.

[rogeair]

Cisco, train them both ways. More dynamic with a bit of a kip and get the numbers in, as well as super strict as with this vid. Crazy stuff either way.

[ableteam]

Yup, I'm trying to alternate each time I do them which is twice a week, and in between them I still do muscle ups on the bar for power or 3 sets of fast rope-climbs in a row. I still haven't been able to do a better set of one-arm rope climbs but I'm hoping once I get back into climbing I'll get my grip strength back into shape.

[mistakevo]

fckn beautiful