One arm pull up/chin up: questions, prerequirites and planning schedule

[Alessandro Di Sanzo]

Hi all!

I would like to know more about one arm pull up skill.

1. First of all, Which are the best prerequisites in order to start train this skill?

2. I read about a lot of progressions, such as use a rope or hand assisted oap, Archer/weighted pull ups... It seems that there isn't a univoque thought about it! Do I have simply to choose my favourite one?

3. I see most calisthenics athletes perform one arm pull up rather than one arm chin up? What's the difference? May I work on both oac and oap, or is it better to focus on only one of them?

Thank you!

[Alexander Egebak]

Hi all!

I would like to know more about one arm pull up skill.

1. First of all, Which are the best prerequisites in order to start train this skill?

2. I read about a lot of progressions, such as use a rope or hand assisted oap, Archer/weighted pull ups... It seems that there isn't a univoque thought about it! Do I have simply to choose my favourite one?

3. I see most calisthenics athletes perform one arm pull up rather than one arm chin up? What's the difference? May I work on both oac and oap, or is it better to focus on only one of them?

Thank you!

Finish your legless ropeclimb, and then we can talk about specific work towards one arm pull up

[Mouclier Victor]

this is not as safe as rope climb mastery but before beginning training for one arm pull-ups, work up to 20-30 regular pull ups.

[Ryan Hutchins]

Your request is an easy one to fill.

 

Prereqs

 

1) 15-20 pullups or chinnups

2) 30 second one arm dead hang

 

Steps

 

1) 30 second one arm lockoff chinnup grip

2) One arm and 4,3,2,1 finger negatives. 10 seconds down. Use off arm for support

3) One arm negatives all the way to dead hang working up to 10 seconds

4) One arm negatives stopping at 90 degrees for 5 seconds then lowering to dead hang.

5) One arm negatives stopping at 90, returning chin above bar, then lowering to dead hang.

6) One arm negatives stopping at 135, returning to 90, then lowering to a dead hang

7) One arm negatives lowering to dead hang, returning to 135, then lowering to a dead hang.

8) One arm negative lowering to 90 then pullup, 135 then pullup, dead hang and pull as hard as you can.

9) One arm chin

 

What i have just written down is incredibly dangerous information. While it does list the exact steps to build the strength necessary. It does not cover the mobility and stretching you will need to avoid injury. So take this info at your own risk.

Listen to your body. Don't overtrain. Stretch. Stretch actively. Go slower rather than faster. This may take you a year to get thru if you do it correctly depending on your strength.

 

Thumb facing you first and then thumb away on this kind of training.

[Alessandro Di Sanzo]

Your request is an easy one to fill.

Prereqs

1) 15-20 pullups or chinnups

2) 30 second one arm dead hang

Steps

1) 30 second one arm lockoff chinnup grip

2) One arm and 4,3,2,1 finger negatives. 10 seconds down. Use off arm for support

3) One arm negatives all the way to dead hang working up to 10 seconds

4) One arm negatives stopping at 90 degrees for 5 seconds then lowering to dead hang.

5) One arm negatives stopping at 90, returning chin above bar, then lowering to dead hang.

6) One arm negatives stopping at 135, returning to 90, then lowering to a dead hang

7) One arm negatives lowering to dead hang, returning to 135, then lowering to a dead hang.

8) One arm negative lowering to 90 then pullup, 135 then pullup, dead hang and pull as hard as you can.

9) One arm chin

What i have just written down is incredibly dangerous information. While it does list the exact steps to build the strength necessary. It does not cover the mobility and stretching you will need to avoid injury. So take this info at your own risk.

Listen to your body. Don't overtrain. Stretch. Stretch actively. Go slower rather than faster. This may take you a year to get thru if you do it correctly depending on your strength.

Thumb facing you first and then thumb away on this kind of training.

I know I have to work on carefully! I appreciate very much your advice. For now it was only about curiosity, but In the future I will surely work on it! Thank you!!

[Joshua Slocum]

OAC work tends to be hard on the tendons. For prerequisites, I'd be most concerned about that before starting OAC-specific progressions. Tendon prep is all about very high rep work, so building up to 20-30 pullups in a set might be sufficient.

 

Since you're already doing Foundation, my recommendation would be to complete the RC progressions first. You'll have adequate tendon prep and strength-wise you'll already be most of the way there. (Incidentally, Daniel Burnham said that he could do OAC's after finishing the RC progressions, so it's plausible you'll get that movement "for free" in the process of mastering rope climbs).