One-Arm Pull-Up
The ultimate test of pulling strength. This elite skill demonstrates exceptional back and arm power achieved through years of training.
Focus Areas
Prerequisites
One-Arm Pull-Up
The ultimate test of pulling strength. This elite skill demonstrates exceptional back and arm power achieved through years of training.
Prerequisites
The one-arm pull-up represents the pinnacle of pulling strength in calisthenics, requiring the ability to lift your entire bodyweight with a single arm. This elite skill demands not only exceptional lat and bicep strength but also core stability to prevent rotation and the grip strength to maintain position. Achievement of a true one-arm pull-up places practitioners in an exclusive category of strength athletes.
At Beyond Movement, we approach one-arm pull-up training with respect for its extreme demands and the patience required for safe progression. The journey typically spans years, progressing through weighted pull-ups, assisted one-arm work, and extensive accessory training. We emphasize quality movement patterns and injury prevention throughout this challenging progression.
The strength developed pursuing one-arm pull-ups creates remarkable physical capabilities extending beyond the achievement itself. The unilateral pulling power enhances performance in climbing, grappling, and any activity requiring asymmetrical strength. The journey teaches patience, intelligent programming, and the dedication required for elite performance.
Prerequisites
Master these skills first:
- Weighted pull-ups with 50%+ bodyweight
- Multiple archer pull-ups
- Exceptional grip strength
- Years of consistent training
- No elbow or shoulder issues
Common Mistakes
Avoid these errors:
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Using momentum or kipping
Instead: Build strict strength only
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Neglecting assistance work
Instead: Address all strength components
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Poor programming
Instead: Follow systematic progression
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Training through pain
Instead: Respect connective tissue limits
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Impatience
Instead: Accept multi-year timeline
Related Skills
Foundation
archer-pull-ups
Coming Soon
Foundation
grip-training
Coming Soon
Progression
one-arm-variations
Coming Soon
Progression
weighted-one-arm-pull-up
Coming Soon
Progression
one-arm-muscle-up
Coming Soon
