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One-Arm Pull-Up
Elite

One-Arm Pull-Up

The ultimate test of pulling strength. This elite skill demonstrates exceptional back and arm power achieved through years of training.

2-5 years

Focus Areas

Strength Calisthenics Back Arms Core

Prerequisites

Weighted pull-ups with 50%+ bodyweight
Multiple archer pull-ups
Exceptional grip strength
Years of consistent training

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:

  • Using momentum or kipping

    Instead: Build strict strength only

  • Neglecting assistance work

    Instead: Address all strength components

  • Poor programming

    Instead: Follow systematic progression

  • Training through pain

    Instead: Respect connective tissue limits

  • Impatience

    Instead: Accept multi-year timeline

Related Skills

Foundation

archer-pull-ups

Unilateral pulling pattern practice

Coming Soon

Foundation

grip-training

Required for single-arm hanging

Coming Soon

Progression

one-arm-variations

Different grip and hand positions

Coming Soon

Progression

weighted-one-arm-pull-up

Advanced strength progression

Coming Soon

Progression

one-arm-muscle-up

Combination with transition element

Coming Soon

Learn This Skill In These Classes

Strength-Training.jpg

Bodyweight Strength

Build incredible strength using just your bodyweight. Master advanced calisthenics movements from pull-ups to human flags.

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