One Arm Pullup

The one-arm pull-up is sometimes regarded as one of the toughest calisthenics moves to learn due to the raw strength required to perform just one rep of this exercise. I would only recommend those who are advanced in calisthenics to begin training for this exercise. I would say that if you can complete 25-30 pull-ups and a one-arm dead hang for over 10 seconds, you could potentially complete your first one-arm pull-up.

first one hand.MOV

First one arm pull-up

In May 2022, I achieved my first one-arm pull-up after dedicating approximately 4-5 months to focused training. At the outset, my initial capacity stood at 21 pull-ups, and by the end of the training period, I had progressed to around 27 pull-ups. If you're considering embarking on a similar journey, I would recommend establishing a baseline of at least 20 pull-ups before diving into specific training for the one-arm pull-up. This foundational strength serves as a solid starting point for the rigorous demands and progressions involved in achieving this advanced calisthenics feat.

one hand.mov

One arm pull-up now

I've recently achieved a personal best with 31 pull-ups in a single set, and this accomplishment was just in August 2022.

Exercises

Weighted pull-ups

To expedite your training for the one-arm pull-up and enhance back growth, consider incorporating heavy items or weights if available at home. I initiated this approach using a 10kg dumbbell initially, gradually progressing to 15kg, and currently working with 17.5kg. Start with a weight that feels comfortable, ensuring you can perform 5-10 reps at maximum effort. If weights are unavailable, performing reps until failure is a viable alternative, or improvise by filling a backpack with heavy items (though it might be a bit uncomfortable and a bit unsafe).

hold one.mov

One arm negatives/hold

To accelerate your progress in mastering the one-arm pull-up and stimulate greater back growth, integrate heavy items or weights into your home training routine. I personally began this method with a 10kg dumbbell, progressed to 15kg, and currently challenge myself with 17.5kg. Begin with a weight that feels manageable, aiming for 5-10 reps at maximum effort. In the absence of weights, pushing yourself to failure during reps is an effective substitute. Alternatively, improvise by filling a backpack with heavy items, acknowledging that this approach may be a bit uncomfortable but can still yield results.

One arm dead hang

Incorporating this approach will not only enhance your grip strength but also extend your ability to hold onto the bar for more extended periods. A robust grip is essential; without it, attempting a pull-up becomes challenging. If you currently struggle to hold on for even 2 seconds, integrating dead hangs into your forearm workout is highly recommended. This targeted exercise will contribute significantly to fortifying your grip, gradually paving the way for improved endurance and success in executing pull-ups.

archer.mov

Archer pull-ups

While archer pull-ups may not be obligatory, I chose to incorporate them into my workout regimen. Executing approximately 3-5 on each side, totaling 6-10, I found this addition beneficial. I suggest integrating archer pull-ups either at the conclusion of your sets as a warm-down or as part of a drop set. Alternatively, concluding your sets with regular pull-ups can also be effective. This versatile approach ensures a well-rounded workout, targeting various muscle groups and fostering overall strength and endurance.

Your structured approach to sets demonstrates a thoughtful progression in your workout routine. Commencing with 10 weighted pull-ups, followed by one-arm negatives and concluding with a set of 10+ regular pull-ups or archer pull-ups, shows a well-rounded targeting of different aspects of strength and endurance. The strategic use of short rests enhances the intensity, and the inclusion of a longer rest at the end of each set allows for recovery. Your awareness of grip strength is commendable, and adjusting the timing of the one-arm deadhang accordingly is a smart move. Doing it after completing all three sets ensures that your grip is adequately challenged without compromising the execution of the exercises earlier in the routine. Overall, your approach reflects a thoughtful balance between intensity, targeted muscle engagement, and strategic rest intervals.

IMPORTANT Tips:

Training for the one-arm pull-up at home with my pull-up bar proved advantageous due to the improved grip and reduced hand discomfort compared to an outdoor pull-up bar. Here are some insights to enhance your training experience:

Avoid Forearm Grips: Steer clear of exercises involving gripping your forearm to pull up. Sweat and oil on your skin can worsen your grip, making it harder to train the other hand. Opt for assisted one-arm pull-ups using extra fingers from your other hand on the bar for better control.
Manage Calluses: If calluses on your hands are causing discomfort and you lack gloves, a simple solution is to use a sock. Cutting a hole in an old sock provides effective protection, reducing pain during training. While it works well for home workouts, it might be best to avoid using the sock glove outdoors to avoid potential discomfort or odd looks.
Prevent Shoulder Strain: Prioritize a set of 10 pull-ups before each training session and incorporate shoulder stretches. Training for the one-arm pull-up places significant strain on the shoulders, and pre-training pull-ups help prepare the muscles. Stretching is crucial to avoid shoulder injuries, and if you experience pain, it's essential to take breaks and not push through discomfort.

Page updated

Google Sites

Report abuse