How to do a One Arm Pull-up Tutorial

[dasoeco]

Workout your lower arm and your triceps and you´ll be great!

[CuDerRaGer]

only reason i subscribed to you is because i have been watching your videos on using body weight to get stronger and it is working for me. my abs, arms and legs are stronger and i am going to be stronger for soccer season.

[SingingManuver]

How much time per day is it heathy to train on the high bar?

[TheFaroleo]

what age are you

[TheFaroleo]

how long each day should you train on pull up bar for this

[Jammers1Hammers]

im 14 at 170 lbs and my triceps are as big as his i cannot do a one handed pull up but i can almost pull it off.... so irritating i get close to the edge then i just drop Xd

[dsingleton1000]

also its called negative not decline lol but good strength

[sapogov1895]

Могеш

[MrCosminm]

awesome. congrats man

[Asabado]

Great one man :) whats name of last song beat in this video pls?

[HiAdrian]

Very impressive!

[TheCroyna]

I can´t do 1 LOL



[f4phantom2500]

great tutorial, man!

[madcowmenton]

Great Video, u are only like 17 and your jacked keep it up! im workin on being as jacked as you :P

[racinism]

yo, excellent work dude.

[aofnyc]

Kawabanga!

[Brosnbroccoli]

It seems like he's almost only trained for pull ups. His biceps are at least as big as his triceps, and he barely got any muscle on his legs. Now, I don't know about his height, but he weights like 145 lbs (65 kg~).

It's sick though.

[TheF0rtress]

@Brosnbroccoli check out my leg workout video, and check out my 50 one arm pushups video, maybe that'll change your mind...

[rsv1336]

@TheF0rtress what is the name of the beat you are using at the end? its like a subtle

workout beat i like it

[MadnessJuan]

@Brosnbroccoli It's called strength, Hypertrophy and strength are two different things.

[TheTobaazul]

justin bieber???????

[ralphdestroy99]

Easy to understand, and intresting (found this by concidence) it looks cool, think im gonna do it :)

[RalphaConditioning]

How often would you recommend to do this training?



[sdarms111]

Dude, sick biceps! Awesome!

[immortaliserwow]

I've done 4, now i only do 2-3. A local climber, boxer and extremist in general claims to have actually done a 1 arm power up...cant say if it's true since i havent seen it with my own eyes but have u ever heard of anything like that? I personally havent found any evidence in YT . Tnx

[TheF0rtress]

@immortaliserwow I've seen a Russian guy do it before, look up /watch?v=5z516xU_WFg

[immortaliserwow]

@TheF0rtress omfg, of course , of course it's gonna be a russian guy and that's why i never found a video. Now it's pointless to put a hell lot of eford into this, i wannet to a YT 1st :D Thanks a lot anyways, wouldnt have found it alone ;)

[f4phantom2500]

/watch?v=Xj48SlxgU1Q

[x8Pc]

@immortaliserwow /watch?v=Xj48SlxgU1Q

[immortaliserwow]

@x8Pc tnx, that's cool but he is swinging too much

[f4phantom2500]

@immortaliserwow check this /watch?v=Xj48SlxgU1Q

[Seanqw3]

It's important to note that anyone who tries this should work on both arms, so that one does not become disproportionate.

[ZEUS8O8]

you are a fucking beast

[JonasTieppo]

Thanks for your pacient and techniques to teach us.

[rdslmi]

My fingers are hurting me when i try to do pull-ups with 2 or 3 pull-ups :s not really the fingers but the joint , the base of my fingers .

Any solutions ?

(Sorry for my english )

[sheepborg]

@rdslmi You can either keep conditioning yourself more, choke up on the bar some (aka twist your hand more or less around the bar), or also if you are not already, a taped bar may be more comfortable

[handenbinder1]

Why dont we have these workout equipment (outdoors) in my country i wonder........

It is really a pity!!

[23eirish]

His biceps are the same size or bigger than his triceps. That's crazy

[TheF0rtress]

@23eirish My triceps are actually 2/3rds of my arm.

[23eirish]

@TheF0rtress That's true for almost everybody, but it doesn't look like it for you.

[23eirish]

@TheF0rtress And I'm not insulting you, what you do in your videos are impressive

[TheF0rtress]

@23eirish I know, I'm just sayin so there's no misinformation out there.

[aaron1719]

@TheF0rtress did you get into the shape you're in now using solely body weight exercise? If so thats pretty awesome.

[dsingleton1000]

@23eirish he isnt training for size, its for bodyweight strength

[MythosAlmighty]

All good. Just watch out for tendonitis. It only took me 2 weeks after learning the OAP to develop it

[Puschen121]

those are really clean OACs!

[randyfuckingfrancis]

i thought this was fake at first but then when he turned sideways and i saw his arms i was like daaaamn son lol

[guitarshop40]

also, when you're still not quite there yet it helps to hold your wrist to stabalize yourself

[rohdich]

Jealous



[TheHungarica]

omg... if i were powerful like you, i will be the strongest in my school i think :D

sorry for my english

[poxipollepi1]

Hey Paul

I finaly got the one arm chin up but not from deadhang though. From deadhang is very tough.

[Timbo6830]

how many times per week would you do these exercises? I've been interested in doing a one-armed pull-up for some time now

[TheF0rtress]

@GroundPhobia Just so you know, you can delete your own comments by clicking the little down arrow by the "Reply" button on your comment. Go ahead and delete it yourself, if not, I'll delete them for you, just let me know.

[GroundPhobia]

@TheF0rtress thnx dude.. :)

[mefxes]

Congratulations dude, very good videos, all of them. Amazing results, keep it coming! Ps: What you call "decline" movements on many videos are actually negative movements. They're very good to build strenght.

[Mr2leg1t2Quit]

I'm fat I wish I could do that!!!

[semfeesher]

next marcus bondi!!

[125AXer]

Good job kid. Know that you are a positive influence in the world around you, something everyone should strive to attain. Keep it up.

[kanshiketsu89]

Laughed my ass off at 1:05 .. XD Cool advices, gonna try em tomorrow.

[semfeesher]

how much do you think you can do a dumbbel curl MAX with strength of one arm pull up???

[mr60king]

wow really strong and big peaks

[silenceisgod]

Holy SHIT you have biceps...

[poxipollepi1]

Paul I finally got the one arm chin up :)

[TheF0rtress]

@GroundPhobia Lol I think exactly opposite. In the gym, the only advancements you have is adding more weight, everything else is the same, the same movement. In bodyweight, you are always learning new tricks according to your strength level. You workout all muscles at once, which is great! There are always new exercises to learn and Never a limit, only your imagination! Weights - you are halted in a limited box of weights exercises and machines.

[Gidenkidenk]

@TheF0rtress it would be good to go to the gym about 1-2 times a month just to see how strong you are, but until then, most people work out because they're not strong enough to do pull-ups yet

[timtom099]

@TheF0rtress hi, iv started doing pull ups recently and my goal i one handed ones, i went from 3-14 in a month and half, i do pull ups 3 times aweek. i was wondering how many regular pulls on average do you think you should be bale to do before you can do a 1 handed pull up?

[TheF0rtress]

@timtom099 around 20

[xcorsary]

@timtom099 i do 16 and i got the one arm pull up.

[ixGeminixi]

@timtom099 Around 30 in my experience. I can mange one armers (just) and I can manage 30 with two hands. Perhaps that's due to the endurance I have from climbing though..

[Polarcupcheck]

@ixGeminixi How many can you do of the following?

L-pullups

wide grip (arms at 45 degrees)

wide grip L-pullups

Basically, what you see in Slizzardman's tutorial.

[ixGeminixi]

@timtom099 Also, when I say 30 pull ups, I mean chin well over the bar, with no use of momentum.

[unchartedfan818]

@TheF0rtress dude im 16 and weigh 170 ive been liftin weights to build muscle but i would rather use my body can i build muscle if i do push ups pull ups and drink my whey protein.

thank you -Harout

[EvilLamas]

@GroundPhobia working out with weights: you lfit heavier, get heavy.

Bodyweight; do some ninja shit that inspires awe and amazement!

[swifttiga]

@GroundPhobia lol if you're in the gym working on machines that's facepalm.. Free weights and compound movements ftw

[StaminaFitness1]

or just jack off with your good arm for a while, same effect

[otherjr]

I love how this video is just some friendly guy giving you straight forward advice. No stupid preamble about determination or gay rap/metal music trying to make us believe the guy in the video is on the set of a 'Rocky' movie.

Hats off for keeping this simple and informative.

[Truejusticevoice]

Dude the last part of the one arm pull up i can't hold it. I can't lock off at the top and go high as you, if i do it i go down super quickly, what part of my arms is too weak then?

[Melhi3]

damn dude, it feels good to know that there is another guy of my age doing pull ups and stuf.

Youre doing great and you learned me a lot, keep posting those videos! (i subscribed b.t.w. :D)

[JoeJamison12]

1 armed pullups are no joke

[ionescho]

what is your height and weight?

[substess]

Isnt that 1 arm chinups?

[TopoAhogado]

dude, you are awesome

[Bladetrini10]

u make it look so easy :)

[thatsgoodmoney]

You showed me a lot of different ways to practice a one arm pull up,what do you think of using the weight adjusted pull up/dip machine found in most gyms?

[ConnorRunsFree]

Dude you're a beast. I'm working on it! haha Great vids.

[Kotlettbengt]

Question: Is it possible to be able to do ten one arm pull ups in a row if you weigh 90-100 kilograms? Or do you have to be a light-weight to be able to do it?

[TheF0rtress]

@Kotlettbengt I heard that the person who beat the world record for one arm pull ups back in the 20th century weighed over 200 pounds and did 52 i believe. I heard Bruce Lee did 50, and he was only 145lbs.

[dkblade27]

@TheF0rtress

Bruce Lee doing 50 ONE ARM chins was either super exaggerated or super mistaken. Maybe in one entire workout of like 20 sets or something.

Nobody alive today can do 50 one arm pull ups/chins or even half of that so yeah...

[Voidic]

@TheF0rtress Awesome tutorial.

[iRollUp256]

@TheF0rtress lol ive been bodybuilding but youve obviously mastered the hell out of your body weight,man if you add alot of weight to your pullups you will turn into a bigger monster , sick video

[Bryankicker9]

@TheF0rtress Hey just had a couple questions. Does the size of the bar affect u? Ive found that i can do more pullups on a thinner bar.

And how long did it take u to be able to do this? I can do 25 pullups in a row and i mess around with clap pullups and stuff. I think it wld be really cool to be able to do this.

[RezViper]

@TheF0rtress it was actually 50 one arm chin-ups bruce did.

[immortaliserwow]

@TheF0rtress I dont know how many did Bruce Lee do in his Legends of awesomeness but the Guiness record is still 27...

[Zeke03]

@Kotlettbengt lol dude i don't know what your idea of a light weight is but this guy isn't a light weight. did you see his arms?! serioiusly though, you just have to not be fat is all.

[xcorsary]

@Kotlettbengt there's a dude with a website (stronglift think) that states, that it's a matter of strength and not of wight.

[Kotlettbengt]

@xcorsary Ok, sounds good :) But if you weigh like 200 pounds, do you have to have big and bulky, bodybuilder-type muscles to be able to pull it off?

[xcorsary]

@Kotlettbengt I don't know 4 real. MY opinion is, that as you train, the body will adjust to your wight. Don't need to be bulky. Big muscles are not necessarily a sign of strength... or better said, what you need is power. take a look at Bruce Lee: skinny, but with an incredible power! if could do 50 1APU, be sure he could do 10 with 40kg more on him!

[Kotlettbengt]

@xcorsary That's what I hope to achieve with my training: great strength without bulky muscles, not only when it comes to how much I can lift or push in relation to my body weight, but also how much I can bench etc. Don't understand the APU system but was Bruce Lee strong not only in relation to his body weight? :P

[mingrongpro]

Cool!

[LoveDeath66]

lol you have amazing biceps. I want to make mine like yours :P

[canninerash0311]

very nice tutorial i've been looking everywhere on how to train for just one pullup thanks!!!!!!

[spencerswims2009]

dude u have more knowledge than most trainers

[Coops931]

how long did it take you to do OAC's ?

[TheF0rtress]

@Coops931 To tell you the truth, i don't really know... Well I have no idea when I even started learning it.... I would say one year, just so I don't give you a number too low haha.

[ljokjell]

Thanks for tips! Bet the OAC is one of the most challenging excersises in the world!

[keeshond5]

nice arms dude

[MrBenlally]

Good explanation, it actually helps for once.

[kiphon3]

thank you so much dude.you're so cool!!!!

[RockClimbingChannel]

hey, how old r u? and how many pull-ups can u do with both hands? :D

[MrIlovebmw86]

I did this yesterday but I was dividing instead of subtracting.

Now i'm alien and nobody can look at me anymore

[spideyness345]

how long did it take you to get arms like that!?

[lxproxl1555]

Exercise*

[byakuyakuchiki7]

strong.

[Shift4chizzle]

what if i dont have any pull up bars, what can i do to exercise without any equipment? and how long might it take to learn? or at least to get big muscles. cos in a fight i have good strength but ifi were to fight the reason i would win is beacuse i can take a lot of damage so if they punch a lot i can still fight back and stuff so i want to get a lot of strength up

[TheF0rtress]

@Shift4chizzle I'm not a fighter, I do not promote fighting, what I show and promote is a healthy lifestyle, with strength and energy for everyday life, not for showing how strong you are, and I do not show this to fight, but for respect for everyone around you.

[Shift4chizzle]

@TheF0rtress yeah i dont fight either, im just giving a hypothetical senario because there is not other scenario where taking a lot of damage is useful lol. i dont fight, i try not to. and u have respect from me.

and i dont know if i have asked this already but how long did it take u to go from what u were before to now?

[iRollUp256]

@TheF0rtress and you should consider the marine corps you would win iron man

[asianstrength]

@Shift4chizzle dude, stop making excuses like this. surely you can go to a park or find a tree to do pullups.

Thank you so much for your videos man. I can only go half way. hopefully this will help me.

[Shift4chizzle]

@asianstrength im not making excuses, where i live there are NO nearby parks, and the gym i have has no pull up bar. i dont if u read my first comment before the second comment of mine, i asked him if there is any other way to learn this without having to do pull ups. where i live it isnt like america or canada or europe, there are not that many parks. i was not making excuses as i've said before. and if i find a tree, they are all so small and break.

[Shift4chizzle]

@asianstrength once i found a good tree to do pull ups on, but then i dot know why but for some reason some security guard told me to get off so i did. as ive said before i am not making excuses. i was asking him for alternatives because i cannot find anywhere to do the pull ups.

[Balkaniuga]

@Shift4chizzle

Learn to hit hard and end it quick . The idea of fighting is not to "take a lot of damage" ... 

[Shift4chizzle]

@Balkaniuga ok, but it does help a lot. especially of the opponent "hits hard and quick". you can absorb the power then after he is tired or when he is most vulnerable you can still perform up to the same or better standards if you were able to take all that damage. this will then leave you the winner.

[frenchstyla]

thx for the tips bro i ll try it

[AleksTheBassMan]

This is dynamite, man. Thank you.

[saltzjoe10]

nice, man. thanks for the tutorial!

[SoulOne94]

Awesome! Dude,you should really teach us your secret to have arms like yours especially your biceps cos they are frickkin huge!

[dragowoo]

How strong were you before you completed your first oac? My right arm can do 3 reps with my left arm pinching the door frame at my shoulder height and can do 1 rep of one arm negative with 5kg weight and locking off for 2-3 seconds at top, mid and bottom positions but I am still not confident of completing a full oac. I'm thinking of attempting it only after i can do negatives with 10kg. I am 75kg by the way. Will greatly appreciate any advice from you!

[TheF0rtress]

@dragowoo I never trained with extra weight, so there's no way to measure strength. Right now I can do a one arm pull up with 15lbs on me. I also never tried your way of exercising, just follow this tutorial and you will eventually be able to do one. Goodluck!

[dragowoo]

@TheF0rtress Wow that's impressive! thanks!

[xxjustinx34xx]

@TheF0rtress Hey, another thing you can try is to grip your wrist with your other hand.

So hold the bar with one hand and grip your wrist with the other hand

[myauramusic]

great vid bro :D i'm gonna try and get it this and have been training for it already. I liked some of your techniques.

all the best for 2k11

[HollanderT12345]

I am 80 kg's. I can't do that. Besides I am out of shape and old (23 years lol).

[lukevinn]

the idea of subtracting fingers is the only one i still hadn't thought of.

I'm gonna post a vid of my accomplished OAP.

thx for sharing ur tips

[BiggyBigMouth]

maybe not the right place nor time 2 ask,

but R you going to 5B's (2011?)?

[TheF0rtress]

@BiggyBigMouth I'm sorry, but what are 5B's?

[BiggyBigMouth]

@TheF0rtress 5B's pullup jam.

searchyoutube further;D

[TheF0rtress]

@BiggyBigMouth I'm pretty sure they do their stuff in New York, but I'm in California and don't drive a car yet, so no...

[yoyoandrew123]

i think it helps a lot if u are lean

[lukevinn]

best oap tutorial on youtube! keep up the good work man!

[TheF0rtress]

@lukevinn Thank you!

[MrAbdulAfg]

Bro, what's the difference between a normal pull-up and one arm pull-up?

[TheF0rtress]

@MrAbdulAfg Normal Pull up is with 2 hands, One Arm Pull up is using only one arm, like I did at the end.

[MrAbdulAfg]

@TheF0rtress One arm pull-up, does it increase more strength than a normal pull-up?

[syzygy271]

@MrAbdulAfg Yes.

[RMSny]

nice