Tutorial

Practical. Movement. Training.

Playlist video : 15

How to Pullup - Advanced 3.

How to Pullup #15 - Advanced 3 Parkour Tutorial. [090]

tutorial

Video Details

If you're looking to take your pull-up game to the next level, the one-arm pull-up is an impressive and challenging exercise to master. This tutorial will guide you through the process of performing one-arm pull-ups using a resistance band for assistance. Ideal for those aiming to balance strength between both sides of the body, this method allows you to progressively build the strength necessary for a true one-arm pull-up while also improving your grip strength.

To start, you'll need to position one hand on the pull-up bar and the other hand on a resistance band. The height of the band determines the difficulty: gripping it higher makes the exercise easier. Begin with your weaker arm—if your left arm is weaker, grab the bar with your left hand and the band at the top. Lower into a dead hang, then pull yourself up as high as you can. Repeat this for your stronger side, ensuring that both hands are at the same height on the band, which prevents creating a bigger strength imbalance. To progress, you can gradually lower the band’s position making each subsequent pull-up more challenging until you can perform a one-arm pull-up without assistance.

In summary, the one-arm pull-up is a fantastic way to enhance your upper body strength while also working on grip strength. By consistently challenging your weaker side, you’ll promote symmetry in your muscle development. Remember to track your progress by marking the band at your hand positions—I recommend using lines or knots. This not only helps you visualize your improvement but ensures that you are gradually working towards a true one-arm pull-up. With patience and persistence, you'll find yourself moving closer to this remarkable feat.

Start with the band height that makes the exercise manageable and switch to a lower height as you gain strength.
Always match the starting hand position of your dominant side with your weaker side to avoid strength imbalances.
Record your progress with marks on the band to visually measure improvements in strength and technique.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.12
														welcome to advanced option number three
													
																									
														2.879
														this one we're going to be looking at
													
																									
														5.13
														the one-arm pull-up with the one-arm
													
																									
														8.76
														pull-up we're going to be placing one
													
																									
														10.95
														hand onto the bar we're going to place
													
																									
														13.44
														the other hand on the band different
													
																									
														17.369
														height the height is going to determine
													
																									
														20.039
														how hard and how easy this exercise is
													
																									
														23.82
														going to become so to make it as easy as
													
																									
														28.289
														you possibly can you're going to grip
													
																									
														30.9
														towards the top of the band now as you
													
																									
														34.38
														pull remember the band is going to
													
																									
														36.899
														stretch as well so harder you pull the
													
																									
														40.17
														more this is going to pull down but
													
																									
														43.2
														gripping it at the top means that it's
													
																									
														45.48
														going to be the easiest that this could
													
																									
														48.09
														possibly be so we're going to start by
													
																									
														50.73
														placing our hand the very top of the
													
																									
														53.129
														band and the other hand so my right arm
													
																									
														56.25
														is going to be the one that's doing the
													
																									
														58.079
														most work with the pulling so to begin
													
																									
														61.079
														with remember you're trying to do full
													
																									
														63.27
														range of motion be aware that the top
													
																									
														66.479
														end of this is not going to be possible
													
																									
														70.049
														it's going to be very very difficult to
													
																									
														72.42
														try to get that full range with a one
													
																									
														74.939
														hand pull up so we're just going to go
													
																									
														77.04
														as high as we possibly can with this
													
																									
														78.9
														however right hand is going to grab the
													
																									
														81.689
														bar left hand as high as we can we're
													
																									
														83.97
														going to go to that absolute bottom dead
													
																									
														85.83
														hang position and pull and come down so
													
																									
														92.909
														we're going to go to the other side now
													
																									
														94.53
														we're going to use the left hand on the
													
																									
														96.99
														bar I'm going to grip the band at the
													
																									
														99.329
														very top and we're going to do the exact
													
																									
														101.88
														same thing now remember you're trying to
													
																									
														103.979
														grip at the same position as you did on
													
																									
														106.11
														the other side so from here we're going
													
																									
														108.39
														to go to the dead hang position of the
													
																									
														110.64
														left arm and we pull and come down
													
																									
														114.829
														you're always looking to work to the
													
																									
														117.54
														weakest side so whatever your weakest
													
																									
														120.509
														arm and what that can do you do with the
													
																									
														124.02
														strongest side so for me my left arm is
													
																									
														126.81
														my weakest side wherever I put my hand
													
																									
														130.2
														on the band here this is where I put
													
																									
														133.53
														on the other side when I'm doing the
													
																									
														135.51
														stronger side now the reason being that
													
																									
														138.18
														you don't want to have a bigger mismatch
													
																									
														141.06
														between your right and your left so with
													
																									
														144.12
														my right if I can do a pull-up with my
													
																									
														146.76
														hand down here and I'm doing a lot
													
																									
														149.52
														harder work with my right arm and then
													
																									
														152.31
														when I have to go to my left I have to
													
																									
														154.05
														grip at the top no you don't want to do
													
																									
														156.66
														that you want to start with the weak
													
																									
														159.15
														side you start with your hand at
													
																									
														161.34
														wherever it goes and then you match that
													
																									
														164.34
														on to the other side so the stronger
													
																									
														166.92
														side is never doing more than what the
													
																									
														169.11
														weaker side can do so as you can see we
													
																									
														172.62
														can gradually move towards doing a true
													
																									
														175.53
														one-arm pull-up by decreasing the amount
													
																									
														179.34
														that we use the back and to do that we
													
																									
														182.16
														change the distance of where our other
													
																									
														185.34
														hand is on the band so if it's towards
													
																									
														188.28
														the top we're making it easier the
													
																									
														190.38
														further you get down you're making it
													
																									
														192.42
														harder if again you can do this with the
													
																									
														195.81
														green band you just put on the blue band
													
																									
														198.03
														and then once you can do that you go to
													
																									
														199.98
														the red band so eventually we're trying
													
																									
														202.62
														to get to the point where we don't need
													
																									
														204.45
														any of the bands and we can do a true
													
																									
														206.64
														one-arm pull-up without the need of any
													
																									
														209.579
														other assistance so the really really
													
																									
														213.15
														great thing about this is that it is a
													
																									
														215.82
														unilateral exercise which means we can
													
																									
														218.459
														have a look at what our left and what
													
																									
														220.47
														our right side is doing and it means
													
																									
														222.81
														that we can fix the weaker side and we
													
																									
														225.63
														can look at trying to make that weaker
													
																									
														228.03
														side stronger to get closer to match the
													
																									
														231.03
														stronger side one of the other things
													
																									
														233.579
														that we're doing is we're also going to
													
																									
														235.59
														be working our grip strength this is a
													
																									
														237.959
														small byproduct of this type of training
													
																									
														240.45
														but you're going to find that you're
													
																									
														241.859
														really going to be gripping hard on the
													
																									
														244.26
														band to really try and help yourself
													
																									
														246.45
														pull up so a little by-product is that
													
																									
														249.989
														your grip strength is also going to be
													
																									
														251.88
														working as well on the flip side of this
													
																									
														254.489
														it's a little bit more tricky to
													
																									
														256.88
														accurately gauge where the progress is
													
																									
														260.91
														happening in terms of where your hand is
													
																									
														262.919
														going on the band now you can mark the
													
																									
														265.56
														band you could draw lines
													
																									
														267.1
														make sure that the band is always in
													
																									
														269.71
														exactly the same position always with
													
																									
														272.23
														the same knot at the top and you're
													
																									
														275.2
														always going to place your hand at the
													
																									
														277.39
														exact same position and you know that
													
																									
														280.15
														when you're progressing you're getting
													
																									
														281.92
														stronger that your hand can go down
													
																									
														284.89
														those notches and down those lines also
													
																									
														288.45
														functionally in the real world
													
																									
														291.16
														this is not going to be an exercise that
													
																									
														292.9
														you're too much and you will not really
													
																									
														295.12
														find it in parkour that much either
													
																									
														298.02
														doesn't mean that it shouldn't be done
													
																									
														300.22
														it just means that it is something is a
													
																									
														302.8
														little bit more removed to what you
													
																									
														305.17
														would normally find when you're doing
													
																									
														306.94
														parkour and when you're doing actual
													
																									
														308.92
														functional movement as I also mentioned
													
																									
														311.83
														earlier it is very hard to get that
													
																									
														314.92
														top-end range of motion when you're
													
																									
														318.1
														doing the one-arm so trying to get into
													
																									
														321.28
														the position where your forearm is
													
																									
														323.29
														straight is it going to be very very
													
																									
														325.63
														difficult and it's something that you
													
																									
														328.15
														want if you can aim for it and you can
													
																									
														329.74
														get to it then fantastic that is where
													
																									
														333.25
														you can you just keep going to that but
													
																									
														335.97
														for most people getting a full range
													
																									
														339.04
														motion one-arm pull-up is gonna be a
													
																									
														342.13
														very very very difficult thing to try
													
																									
														344.95
														and accomplish so as you can see with
													
																									
														347.38
														the advanced option number three this is
													
																									
														349.42
														a great way of getting to the point
													
																									
														351.88
														where we can iron out those
													
																									
														353.68
														inconsistencies between our weak and our
													
																									
														356.41
														strong side it's a very scalable
													
																									
														358.48
														exercise as long as we gauge and measure
													
																									
														361.24
														it correctly
													
																									
														362.35
														but this is an awesome advanced option
													
																									
														365.47
														for those that want to try to get their
													
																									
														367.78
														weaker side stronger

Subtitles (SRT)

1
00:00:00,000 --> 00:00:05,000
welcome to advanced option number three

2
00:00:02,000 --> 00:00:07,000
this one we're going to be looking at

3
00:00:05,000 --> 00:00:10,000
the one-arm pull-up with the one-arm

4
00:00:08,000 --> 00:00:12,000
pull-up we're going to be placing one

5
00:00:10,000 --> 00:00:16,000
hand onto the bar we're going to place

6
00:00:13,000 --> 00:00:19,000
the other hand on the band different

7
00:00:17,000 --> 00:00:23,000
height the height is going to determine

8
00:00:20,000 --> 00:00:28,000
how hard and how easy this exercise is

9
00:00:23,000 --> 00:00:30,000
going to become so to make it as easy as

10
00:00:28,000 --> 00:00:34,000
you possibly can you're going to grip

11
00:00:30,000 --> 00:00:35,000
towards the top of the band now as you

12
00:00:34,000 --> 00:00:39,000
pull remember the band is going to

13
00:00:36,000 --> 00:00:42,000
stretch as well so harder you pull the

14
00:00:40,000 --> 00:00:45,000
more this is going to pull down but

15
00:00:43,000 --> 00:00:47,000
gripping it at the top means that it's

16
00:00:45,000 --> 00:00:50,000
going to be the easiest that this could

17
00:00:48,000 --> 00:00:53,000
possibly be so we're going to start by

18
00:00:50,000 --> 00:00:55,000
placing our hand the very top of the

19
00:00:53,000 --> 00:00:57,000
band and the other hand so my right arm

20
00:00:56,000 --> 00:01:00,000
is going to be the one that's doing the

21
00:00:58,000 --> 00:01:03,000
most work with the pulling so to begin

22
00:00:61,000 --> 00:01:06,000
with remember you're trying to do full

23
00:00:63,000 --> 00:01:09,000
range of motion be aware that the top

24
00:00:66,000 --> 00:01:11,000
end of this is not going to be possible

25
00:00:70,000 --> 00:01:14,000
it's going to be very very difficult to

26
00:00:72,000 --> 00:01:16,000
try to get that full range with a one

27
00:00:74,000 --> 00:01:17,000
hand pull up so we're just going to go

28
00:00:77,000 --> 00:01:21,000
as high as we possibly can with this

29
00:00:78,000 --> 00:01:23,000
however right hand is going to grab the

30
00:00:81,000 --> 00:01:25,000
bar left hand as high as we can we're

31
00:00:83,000 --> 00:01:31,000
going to go to that absolute bottom dead

32
00:00:85,000 --> 00:01:33,000
hang position and pull and come down so

33
00:00:92,000 --> 00:01:36,000
we're going to go to the other side now

34
00:00:94,000 --> 00:01:38,000
we're going to use the left hand on the

35
00:00:96,000 --> 00:01:40,000
bar I'm going to grip the band at the

36
00:00:99,000 --> 00:01:43,000
very top and we're going to do the exact

37
00:00:101,000 --> 00:01:45,000
same thing now remember you're trying to

38
00:00:103,000 --> 00:01:47,000
grip at the same position as you did on

39
00:00:106,000 --> 00:01:50,000
the other side so from here we're going

40
00:00:108,000 --> 00:01:54,000
to go to the dead hang position of the

41
00:00:110,000 --> 00:01:56,000
left arm and we pull and come down

42
00:00:114,000 --> 00:01:59,000
you're always looking to work to the

43
00:00:117,000 --> 00:01:63,000
weakest side so whatever your weakest

44
00:00:120,000 --> 00:01:66,000
arm and what that can do you do with the

45
00:00:124,000 --> 00:01:70,000
strongest side so for me my left arm is

46
00:00:126,000 --> 00:01:72,000
my weakest side wherever I put my hand

47
00:00:130,000 --> 00:01:75,000
on the band here this is where I put

48
00:00:133,000 --> 00:01:77,000
on the other side when I'm doing the

49
00:00:135,000 --> 00:01:80,000
stronger side now the reason being that

50
00:00:138,000 --> 00:01:83,000
you don't want to have a bigger mismatch

51
00:00:141,000 --> 00:01:86,000
between your right and your left so with

52
00:00:144,000 --> 00:01:89,000
my right if I can do a pull-up with my

53
00:00:146,000 --> 00:01:91,000
hand down here and I'm doing a lot

54
00:00:149,000 --> 00:01:93,000
harder work with my right arm and then

55
00:00:152,000 --> 00:01:96,000
when I have to go to my left I have to

56
00:00:154,000 --> 00:01:99,000
grip at the top no you don't want to do

57
00:00:156,000 --> 00:01:100,000
that you want to start with the weak

58
00:00:159,000 --> 00:01:104,000
side you start with your hand at

59
00:00:161,000 --> 00:01:106,000
wherever it goes and then you match that

60
00:00:164,000 --> 00:01:108,000
on to the other side so the stronger

61
00:00:166,000 --> 00:01:111,000
side is never doing more than what the

62
00:00:169,000 --> 00:01:115,000
weaker side can do so as you can see we

63
00:00:172,000 --> 00:01:118,000
can gradually move towards doing a true

64
00:00:175,000 --> 00:01:121,000
one-arm pull-up by decreasing the amount

65
00:00:179,000 --> 00:01:125,000
that we use the back and to do that we

66
00:00:182,000 --> 00:01:128,000
change the distance of where our other

67
00:00:185,000 --> 00:01:130,000
hand is on the band so if it's towards

68
00:00:188,000 --> 00:01:132,000
the top we're making it easier the

69
00:00:190,000 --> 00:01:135,000
further you get down you're making it

70
00:00:192,000 --> 00:01:137,000
harder if again you can do this with the

71
00:00:195,000 --> 00:01:139,000
green band you just put on the blue band

72
00:00:198,000 --> 00:01:142,000
and then once you can do that you go to

73
00:00:199,000 --> 00:01:143,000
the red band so eventually we're trying

74
00:00:202,000 --> 00:01:146,000
to get to the point where we don't need

75
00:00:204,000 --> 00:01:149,000
any of the bands and we can do a true

76
00:00:206,000 --> 00:01:152,000
one-arm pull-up without the need of any

77
00:00:209,000 --> 00:01:155,000
other assistance so the really really

78
00:00:213,000 --> 00:01:158,000
great thing about this is that it is a

79
00:00:215,000 --> 00:01:159,000
unilateral exercise which means we can

80
00:00:218,000 --> 00:01:162,000
have a look at what our left and what

81
00:00:220,000 --> 00:01:165,000
our right side is doing and it means

82
00:00:222,000 --> 00:01:167,000
that we can fix the weaker side and we

83
00:00:225,000 --> 00:01:170,000
can look at trying to make that weaker

84
00:00:228,000 --> 00:01:173,000
side stronger to get closer to match the

85
00:00:231,000 --> 00:01:175,000
stronger side one of the other things

86
00:00:233,000 --> 00:01:177,000
that we're doing is we're also going to

87
00:00:235,000 --> 00:01:179,000
be working our grip strength this is a

88
00:00:237,000 --> 00:01:180,000
small byproduct of this type of training

89
00:00:240,000 --> 00:01:183,000
but you're going to find that you're

90
00:00:241,000 --> 00:01:185,000
really going to be gripping hard on the

91
00:00:244,000 --> 00:01:189,000
band to really try and help yourself

92
00:00:246,000 --> 00:01:191,000
pull up so a little by-product is that

93
00:00:249,000 --> 00:01:193,000
your grip strength is also going to be

94
00:00:251,000 --> 00:01:196,000
working as well on the flip side of this

95
00:00:254,000 --> 00:01:200,000
it's a little bit more tricky to

96
00:00:256,000 --> 00:01:202,000
accurately gauge where the progress is

97
00:00:260,000 --> 00:01:204,000
happening in terms of where your hand is

98
00:00:262,000 --> 00:01:206,000
going on the band now you can mark the

99
00:00:265,000 --> 00:01:209,000
band you could draw lines

100
00:00:267,000 --> 00:01:212,000
make sure that the band is always in

101
00:00:269,000 --> 00:01:214,000
exactly the same position always with

102
00:00:272,000 --> 00:01:217,000
the same knot at the top and you're

103
00:00:275,000 --> 00:01:219,000
always going to place your hand at the

104
00:00:277,000 --> 00:01:221,000
exact same position and you know that

105
00:00:280,000 --> 00:01:224,000
when you're progressing you're getting

106
00:00:281,000 --> 00:01:227,000
stronger that your hand can go down

107
00:00:284,000 --> 00:01:230,000
those notches and down those lines also

108
00:00:288,000 --> 00:01:232,000
functionally in the real world

109
00:00:291,000 --> 00:01:234,000
this is not going to be an exercise that

110
00:00:292,000 --> 00:01:237,000
you're too much and you will not really

111
00:00:295,000 --> 00:01:240,000
find it in parkour that much either

112
00:00:298,000 --> 00:01:242,000
doesn't mean that it shouldn't be done

113
00:00:300,000 --> 00:01:244,000
it just means that it is something is a

114
00:00:302,000 --> 00:01:246,000
little bit more removed to what you

115
00:00:305,000 --> 00:01:248,000
would normally find when you're doing

116
00:00:306,000 --> 00:01:250,000
parkour and when you're doing actual

117
00:00:308,000 --> 00:01:254,000
functional movement as I also mentioned

118
00:00:311,000 --> 00:01:257,000
earlier it is very hard to get that

119
00:00:314,000 --> 00:01:260,000
top-end range of motion when you're

120
00:00:318,000 --> 00:01:263,000
doing the one-arm so trying to get into

121
00:00:321,000 --> 00:01:265,000
the position where your forearm is

122
00:00:323,000 --> 00:01:267,000
straight is it going to be very very

123
00:00:325,000 --> 00:01:269,000
difficult and it's something that you

124
00:00:328,000 --> 00:01:273,000
want if you can aim for it and you can

125
00:00:329,000 --> 00:01:275,000
get to it then fantastic that is where

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you can you just keep going to that but

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for most people getting a full range

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motion one-arm pull-up is gonna be a

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very very very difficult thing to try

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and accomplish so as you can see with

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the advanced option number three this is

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a great way of getting to the point

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where we can iron out those

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inconsistencies between our weak and our

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strong side it's a very scalable

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exercise as long as we gauge and measure

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it correctly

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but this is an awesome advanced option

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for those that want to try to get their

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weaker side stronger

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

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