One Arm Chin Up/Pull Up Tutorial Narrated (Long)

[jkellybrew]

Here are a couple tips if you are wanting to do these and are in the 160 lb or lower range. Just work the one arm negatives and practice stopping halfway down for a second and then lifting yourself back up with the arm you're using to hang. For example, when i used to do these i would do 2 sets of 3 1 arm negs every other day. Once those were easy, which took like four days, i would alternate them with days doing 2 sets of 3 negs going halfway down and pausing then pulling back up cont...

[Kratoni]

I started training for OAC couple of weeks ago. My max chin-ups were 25 and was able to chin-up 60% of extra bodyweight. At the moment I can do chin-ups my other arm grabbing my elbow. I think this is one of the best tutorials out there... Someday I will learn the OAC :)

[414pwz]

Great video! Thank you for the tutorial. I'm 6'3", 205lbs, so this will be difficult, but I'll get it eventually.

[IceDragonsify]

damn your beast.

[IceDragonsify]

i know alot of hot girls that will find your accent cute.

[nemuburro]

why don't you do any with the non dominant arm to be more symetrical?

[IceDragonsify]

@nemuburro he cna do it wiht both arms... idiot..

[dospooks]

This is a very helpful tutorial, thanks for posting it. I've been using your "climber's" progression, and just moved on to the shoulder grab yesterday. I think OACU may be in the near future.

[JDrakataka]

hey dude dude dude dude. I gotta tell u something. I love your accent :D

[closetoimpossible]

@JDrakataka Hahaha, I find it annoying but I am happy somebody likes it. :)

[nolsih]

exactly man..:)



[Mulckqvist]

Thank You for this great tutorial! How many training sessions per week is optimal?

[closetoimpossible]

@Mulckqvist Two to three. Make sure you don't overdo it or you'll end up injured for a while. The moment you feel even the slightest pain make a step back and rest. Also be patient, this one takes a while, at least a year if you ask me. :)

[Mulckqvist]

@closetoimpossible I succeeded in making a one arm chin up a week ago. Had been training it for almost a year. Sadly I broke my shoulder very bad this morning while doing something else. Probably have to rest at least for several months. 

[Mulckqvist]

@closetoimpossible The injury turned out to be biceps rupture. So it takes about six weeks to heal. So the situation is not too bad.

[closetoimpossible]

@Mulckqvist How did it happen?

[htaehxela]

what is the climbers approach actually called, im just wandering because i wold like to research more into it

[closetoimpossible]

@htaehxela Unfortunately I don't know what it is called.

[silverman77777]

So to acquire the core strength that you have to you do a lot of weight training, or more body exercises, like pull-ups, push-up, etc?

[closetoimpossible]

@silverman77777 Within the last 2 years it's been all body-weight exercises for me. But however, I don't waste time with pull-ups, push-ups, chin-ups. What I do is always on the boundary of my possibilities. If you have any other questions please let me now.

[silverman77777]

@closetoimpossible That's impressive man, truly it is! Core strength is something that's very difficult to acquire, at least to your level! Do you have any recommendations as to which exercises we could?

[htaehxela]

what is the climbers aproach actually called

[closetoimpossible]

@psjk1979 No problem man!

[jakingofw]

Ok, this video helped me a lot, since u are pretty well educated and you seem to know biomechanics well. Love that you're explaining the cause, the thing itself, and consequence :)

Keep up the good work, regards!

[closetoimpossible]

@jakingofw Thanks!

[pryojack11]

i have been really working on my weighted chins lately and i was wondering how many sets and reps you would recommend to build my strength up to get to the 75% added weight?

[closetoimpossible]

@pryojack11 It's not really about the sets and reps with a certain exercise which will get you to progress. It's about diversity, throw in some levers work(front/back lever), do some rope climbing and such. It all adds up for your overall back development. Confuse the body with different routines so it will have to keep adding strength and muscle mass all the time. I only did weighted chins once every several weeks. Before recording my showreel I hadn't done any weighted chins for months!

[gerisboyle]

This is great stuff! I was just wondering if you can do a overhang oac

[parasuk1]

thank you very much.

[dyxeldoff]

nice video

[asskickerfoo]

Very nice channel and videos, how much time did it get you to get OAC? Right now I can do 2 2armed chin with 40kg at 74kg bw, and ~10sec (15 best) one arm iso hold, what do you think? right now all I do are weighted pulls, iso holds and frenchies, anything I should add, change?

[closetoimpossible]

@asskickerfoo As I said in the tutorial focus hard on the weighted chin/pull-ups. Also pay attention to the technique where you tie some weights on one part of the rope and grab the other. It's very specific for everybody though. Consider switching between all the techniques I've illustrated so that your body doesn't hit a plateau.

[Britishmark77]

Brilliant! This is without a doubt the most comprehensive video on this topic that I have seen. Thanks For posting, OAC is now on my list of goals for 2011!

[realcoleworld]

@Britishmark77

Did you do it?

[EvilLamas]

@Britishmark77 did you manage it?!



[cory108]

You've got a lot of knowledge my friend. Thanks for sharing what you have learned.

[russianpride415]

I like your explanation and educated points. But I don't think it is too hard, or as hard as you say, this is based on personal expreience. Last summer I was able to do 2 reps with right arm and barely 1 with left. It took me a few month of just going to the park and doing chinups and pull ups 3 day aweek. Unfortunatly all that hard work went down the drain because of the winter blues and holiday festivities.

[closetoimpossible]

@russianpride415 Yes you are right, it is based on personal experience. However my aim is always the clean form. In the majority of videos I've seen, people dont start from a full hang, use swing, use a lot of momentum. I also know I cut down to 150lbs, could biceps curl easily per arm with 55lbs, benchpress with 300, and so on. Yet I did find the OAC hard to obtain. If you managed it just for few months with chin/pull ups in the park then you got my respect. What else can I say, bravo!

[82Bdog]

another great tutorial! thanks

[closetoimpossible]

Thanks everybody, I'll try and better the quality of the tutorials overtime as well. There are some things I'd like to fix. Appreciate all your support it keeps me motivated! :-)

[norcalrasta]

THANK YOU ....YOU LIKE MY PERSONAL TRAINER.... GOOD EXPLANATION....EVEN I UNDERSTAND IT : >) THATS ME WITH MY BIG NOSE 

[closetoimpossible]

@norcalrasta Hahahaha!! You are funny and I am happy you enjoyed it! :-)

[JohnnyVegaz007]

Thanks buddy...!!! You are the man... Keep up the great videos

[typhoon535]

This is one of the best tutorials on the one arm chin-up I've come across (and I've seen most of them). If this came out when I first started training it, my training time would have been possibly cut in half. Instead I had to do a lot of trial and error type stuff.

[myauramusic]

Best OAC/OAP tutorial i seen.

thnx mate

[samcarter62]

After watching this I got my first one arm chin-up. It turned out that I had a technique issue that this tutorial helped me fix. (1:09)

[82Bdog]

@samcarter62 What was the issue?

[samcarter62]

@82Bdog

I had my arm hanging directly over my shoulder, I repositioned it so it was in the center of my body.

[82Bdog]

@samcarter62 Thanks

[closetoimpossible]

@samcarter62 I am very very happy to read this! My congratulations to you!

[parkourkid4ever]

can you do a flag hold tutorial?

[hovafl]

These tutorials are great man thank you for the detailed tips. Two thumbs up!!!

[KenStonefield]

Superb tutorials :)

[DeMoNSe3d]

Man the idea of assisting the move with weight attached to a rope on the other hand is genius!

[dacicsak]

Excellent again! U clearly and deeply said everything that is necessary! Thanks for your work!

A back lever tutorial would be interesting for me...! Thanks again! Keep up the good work!

[speedyman290]

Great job for the tutorial

You explain everything in depth , that's really good.

keep doing your thing.

[eon001]

1 in 100,000 people can do a one armed chin up? Not very encouraging statistics.

I think with your help we can increase those stats :)

Thanks for the tutorial.

[WaspReturn]

Great Tutorial, cant wait for the next one!