Archer Pull-up and More: Training for One Arm Pullups

[tyciol]

I like how you train the 1-arm pulldown, seems like a good move to help train lats while giving biceps a rest from the compound forms of training.

[tyciol]

@AndroidKD Android, they're all pull ups, and it's a chin up if the chin reaches the bar.

Or I guess for some people the chin has to go over, but I'd rather call those neck-ups since you can touch your neck to the bar if your chin can go over it.

[alkavadlo]

@AndroidKD If you want to see me using an overhand grip, check out my more recent OAP tutorial.

[downrightdirteh]

Lol you look like a former inmate :P

[Arlemagne]

I wonder why you are doing these on a bar instead of on rings. I found that I got some tendinitis in my wrists or elbow from doing those negatives off of a bar. The ring, which rotated cleared that up.

[alkavadlo]

@Arlemagne I didn't have access to rings at the time I made this video, but I don't really see how that would affect whether or not one would develop tendinitis from this type of training.

[Arlemagne]

@alkavadlo I found that my body twisted a bit on the way down. As a result, the torque in my arm and wrist affected the connective tissue. If it's not a problem for you, so much the better. I just figured the problem I had was just a bit more common. Impressive video, though. I look forward to getting back to being able to do these.

[f4phantom2500]

@alkavadlo i *think* what he means is that he tried to keep his body straight instead of letting it rotate around his grip as he performed the negative, causing a static tension in his wrist. but since the ring rotates, it alleviated the problem for him.

[Elmeromero1]

Thans for the tips in this video bud, keep up the training!

[alkavadlo]

@Elmeromero1 Thank you! Don't forget to subscribe!

[uuukkjj]

wow very intersting, i will defently try this

[alkavadlo]

@uuukkjj Cool. Keep training hard!

[rondog86]

Wasnt obessed with being able to do it, but after maxing out at 25 reps overhand i needed a new challenge and one arm is HARDER THAN IT SEEMS! Didnt train for it in this fashions, just tried to pull up and of coarse no success. Just want to improve strength for football, but WHEN i master this awwwww man! I feel bad for the offensive players, oh well. Love your quote at the end," The only limitations are the one we impose on ourselves." Thanks man God Bless you brotha

[alkavadlo]

@rondog86 Thanks - the one arm pull-up is no easy feat! Keep practicing and make sure you check out my blog for more workout tips!

[barutsuomiei]

hi, nice strength!

Do you know any specific methods of training shoulders, just for one arm pull-up? because I've been training one year to get it, and i can pull myself once or twice after good warmup, however it's really killing my joints! Do you also feel extreme pain? Or is it just a matter of training with easier exercises?

[alkavadlo]

@barutsuomiei Thanks! You have to be careful with OAP's as they can put stress on your joints - don't try to do too much too soon. It took me a year to get my first one and I could already do 20 clean pull-ups when I began training for it.

It's also important to keep your shoulders healthy with stretching and other exercises to strengthen the deeper muscles. Do a search for "Diesel Crew Shoulder Rehab Protocol" to get some great tips for maintaining healthy shoulders.

[barutsuomiei]

@alkavadlo

Wow man, thanks!

I already can do about 20 clean pull ups, with touching the bar with chest, as I'm training hard for rock climbing, but man, this Rehab thingy really seems great, I already put them as a part of training and warmup, they really seem to help in future! Thanks again!

[alkavadlo]

@barutsuomiei No prob!

[JuanoSoccerMan]

the archer pull up looks deadly!

great video man, thanks!

[alkavadlo]

@JuanoSoccerMan You're welcome!

[rebelwithoutacause05]

1 arm pull up is hard. I can only do 1 arm push up. great tips. thanks buddy.

[alkavadlo]

@rebelwithoutacause05 You're right - it is hard! That's why you gotta practice a lot! :)

[TheRetardOnTheLoose]

Thank you for such a great video :D, I got a few questions...

When doing archers, are you supposed to use the assisting arm much? And also can you work with just those and regular chin/pull ups, like 4 x 3 archers then 3 x 8-10 regulars?

[alkavadlo]

@TheRetardOnTheLoose Glad you found the clip helpful. The idea with the archer pullup is to use the assisting arm as little as possible until eventually you don't need it at all. An yeah you can do just those and regular chins for sure. The 3 things in the video are not the only techniques to use to work towards this move. Make sure you check out part 2 of this series and I'm also planning a part 3 which will probably be out this summer.

[TheRetardOnTheLoose]

@alkavadlo I'll be sure to check it out, subbed

[alkavadlo]

There are a few options--overhand, underhand, wrist on the bar, etc. Experiment and see what works for you.

[TheParm1990]

For the archer pull up, whats the best way to place the assisting hand like?

[TheParm1990]

ur a beast man. R da 1 arm negatives, assited towel pullups and wiegthed pulls a good way to get the OAP?

[alkavadlo]

@TheParm1990 Thanks! And yeah those are all worthwhile ways to train for a OAP or OAC. I have another video thats a follow-up to this one that shows a few other techniques.

[barowuni]

The One Arm Negative... bro.. before i watched your tutorial i was trying to do that.. and i fall down so fast.. and i feelt my muscles.. it hurted.. do you still think i should keep them? wont i get any contusion?

[alkavadlo]

@barowuni Everyone falls quickly at first, keep practicing. Also keep working your two arm pull-ups.

[slayerguitar]

nice ill start it right away

[alkavadlo]

Cool. But be patient--it aint gonna happen overnight!

[ramicollo]

Good helpful video! I'm gonna do this for sure!!

[alkavadlo]

Don't get discouraged--it takes a lot of practice. I'm still working on it myself!

[abhammer21]

how many repetitions should i be able to do of each excersice to advance to the next step??

[alkavadlo]

You should practice these exercises in the same workout. Do as many reps as you can of the negatives until you cant do them with control anymore. Then do the same with archer pullups, and end with the pull-downs! Check out my one arm australian pullup video for another one arm pullup specific workout!

[depthsofsleep08]

nice tattoos, thnx for the advce

[alkavadlo]

Thanks!

[benderc1]

awesome thanks dude

[alkavadlo]

Thanks! The one arm pull-up requires patience and sacrifice but I know you will eventually get it if you want it enough!

[BarStarzz]

Nice and Informative. Im dying to get this move. I can get my forehead to the bar but my chin wont go over dammit lol.