One Arm Chin Guide

[WORKOUTMATRIXdotcom]

This video has just been featured on Workout Matrix. Keep up the good work - we are all about it.

[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!

[TheParm1990]

u no wen u first get ur OAP I can only do 1 rep, is that expected?

[narutowa]

@TheParm1990 yeah man, 1 is to start, but obviously do that "1" several times, 1. rest. 1. rest, etc and do the other exercises, regular chins, pulls, muscle ups etc..., then it will become 2 reps, then 3, bla bla bla like when you started with regular chins

[ryanjune191987]

champ

[jesperc20]

Thanks for the video! I'm up to about 11-12 consecutive chinups now and have started using the "negative" to build up more strength. Slowly it seems to be working :) Will try the other suggestions. I gave up on 1h of gym 2x week for chinups and a bit of pushups (about 20min 2x week). It seems to be just as good on the upper body. I was really surprised that the chinup does quite a lot for the abs as well. Especially if you lift your legs a bit while doing the pull.

[jasonmacm]

the negative is the best one

[depthsofsleep08]

@jasonmacm yehh agreed :D coz its like your only using one arm its like yehhh im almost doin it

[alkavadlo]

Nice Video! These are all great tips--check out my tutorial for a couple of other things to practice on the way towards one arm chinning.

[johhnnrock]

forget the spelling. Thanks for teaching me the steps bro. Most videos have guys performing them, I mean so what? I wanted to learn how to do them - much obliged.

[BlackRacingRox]

so 6 oac is impossible ?

[bobbyatopk]

nah, it would start to develop more hypertrophey (size) and endurance the more reps you can do though.

for me its still a pure neuromuscular strength exercise though

[kratoslevit]

not impossible, but what hes saying is you want an exercises that really challanges you so u can do just about 5....unless you want to build explosive which he might mean by doing just 5....but i assume he means do 5 of the first till it gets easier...then go onto the harder one,,till its easier ect ect

hope it helps or somin, welcome to other views and ideas.

peace

[Zzzapfreerun]

awesome! QUESTION - the bar your using, have you ever had problems with it breaking or damaging your doorframe?

[TomsGuns]

@Zzzapfreerun hehe, ooh yeaah dude...

[Azoni]

spelled already wrong =]

[bobbyatopk]

and mean... im dyslexic

[vovka444]

nice!!

[auzio]

this is helpful

[Impervious2Pain]

very good vid

peace

[fligy]

Bobby power!!

[tituss1992]

where do u get those pull up thingys?

[dhyleck]

I weigh about 220-225 lbs but I am not fat. I am into powerlifting but I have trouble in my one arm chin up. Could anyone give me any advice.

[bobbyatopk]

have you tried doing weighted chin ups. im working on doing a 74 kg pullup at the moment. only on 40 at the mo

[dhyleck]

"weighted chin ups" . I have I can do chin ups while holding a 30kg weight between my feet.. I also need to work on my grip for the one arm chin up. I keep spinning and losing my grip. Any tips?

[bobbyatopk]

....

[dhyleck]

thanks I'll give it a try

[gdogtheone]

Hell yeah :D

U think I can get this in about 4-5 weeks

non stop training?

I already got pretty great strength for example I can do a handstand go in to a planche and back in to a handstand

[FeanorAncalime]

Hey Bobby, just wanted to ask you. Does that mean that to gain strength instead of muscle endurance, we gotta make the reps real hard? Great video by the way.

[Silent13Assassin]

Great vid, wish I would have seen it sooner, wouldve saved me some time.

[wiseno]

awesome!

just wondering, how many pullups can you do without leg swings?

[bobbyatopk]

not sure havent realy tried. i think about 20

[dhyleck]

Btw have ever seen or heard anyone weighing 220 lbs being able to do a one arm chin up?

[lolmmmol]

there is a guy named alexey voevoda from russia who weighed 270 or more lbs that could do one. He was by far the strongest armwrestler in the world at one point. no one could touch him. he doesnt do it anymore though. actually he could do several partial one arm chins. so im sure he could do at least one full one

[Michael8Christian]

nice man good progression and im trying your workouts for one arm pull ups  thanks

[parkournay]

inspireing should help with my OAC training

peace :)

[eightyeightdays]

I like your muscle ups disguised as pull ups!

[bobbyatopk]

haha yeah i like to call them waist ups

[generationparkour]

im growing to dislike you.

[SlimmyRu]

thanks alot!

[grdecart]

bobby you are the best !! thanks

[lavalampluva]

Plyometric is highly beneficial.

[rugbykid1000]

cheers gd advice

[kane123369]

thanks im going to learn this..

[abdo1]

lol@running out of room at the bottom of a neg, so annoying FUCK the floor. also good, mini pulls at any section of the oac. like, if u can lock off the middle section and go back up from there, that kinda thing.

[therealcord]

yes bro that is the shit

[Kaszub1991]

Good job :)

[JoePresentsWTF]

thanks bobby - nearly got them!

[bobbyatopk]

awesome :D. i find there not that hard to get but then its hard to make it stick! like if you stop for abit its gone. i think i have to get to like 4 good one arm chins before it will stick lol

[PKjake]

sooo sick man

take care

peace x

[shinobi300]

effective I have tried and my arm were sore like hell

[joe123sin]

what do you meen by this meeningfull video

i meen your very strong

[matthewmovement]

Very nice. Great work.

[kozes]

i never even thought about doing one armed. thats pretty good

[nanquan491]

Good stuff! When did you finally nail the OAC? :)

[bobbyatopk]

i have had it on and off for ages now but i never was consistent enough with training. and i just got it back from training it this month and i decided to make the video of how i got it back pretty much :)

[nanquan491]

lol yeah it's exactly the same with me... I just brought it back into my training a couple of weeks ago, we'll see how it goes :)

[jackaltraceur]

Excellent tutorial, really useful. :D

Such an impressive feat, I hope I'm able to do this someday.

Have you read the OAC guide by Jack Arnow and Alexander Lechner? It goes into a lot of detail about this stuff, definitely worth a read.

[bobbyatopk]

yeah its realy good. my guide isnt realy like that detaild people should read in to it more!

[jackaltraceur]

Unilateral strength is definitely the way forward for strength relating to parkour, especially in pull ups. They should be the staple goal of everyone who conditions for parkour.

[teamjinsoku]

ooh i like the door pinch idea! the lower you grab on the frame the harder it will be.

[Bboypaul]

realy helpfull! thanx for sharing!

peace

[St3ph89]

very nice! that is what i want to learn, but i never know how to practise. I Hope that this will help me =)

[ParkourKings]

i started training OAC's for about a week now.. and these exercises should come in to alot of good training... THANKS :D

[LittleBeastM]

vry good bro

[conditioningdaniel]

Great video bobby.

I don't 'mean' to be annoying, but you spelt mean as 'meen'

[bobbyatopk]

ahah im dyslexic.. screw it :p

[Pkrules979]

Beasty...

Favourited :-)

[jinteamtraceur]

strong barrrrstard. nice mate, is that andy mckee as well?

[bobbyatopk]

haha good ear but your wrong :p its a guy who influenced andy mckee called michael hedges. the song is aerial boundaries

[OsaConditioning]

Bobby,you're great. :)

[officium]

will try that!

[sguardozzo]

wow, great!

can u make a video with your whole workout, with sets and repetition? ^_^

[bezemsteel15]

awesome! im gonna try that