1 arm pull up

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V O L UM EV :

H BRETT J O N E S

-•v

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T E N T SI : P U L L U P T H E O R Y

THE TEN PULLUP COMMANDMENTS

L 2 : T H E P U L L U P S E R I E S

Step 1i

Step 2i

Step 3 J

Step 4i

Step 5i

Step 6;Step 7i

Step 8,

Step 9>

. VERTICAL PULLS

: HORIZONTAL PULLS

: JACKKNIPE PULLUPS

! HALI PULLUPS

s PULL PULLUPS

! CLOSE PULLUPS! UNEVEN PULLUPS

! i ONE-ARM PULLUPS

: ASSISTED ONE-ARM PULLUPS

Step 10: *MASTER STEP*

ONE-ARM PULLUPS

PULLUP SERIES SUMMARY

15

17

21

25

29

33

3741

45

49

53

57

L 3 : T H E V A R I A N T S

CLAPPING PULLUPS

DIPS

SENTRY PULLUPS

REVERSE PLANCHE

61

62

64

66

69

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1 1 i r i

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i l i H i T i f l

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: 3JHE ONE-ARM PITLLUP SE R IE S

N U M B E R F O U R :

Pullups are very safe. Most acute injuries in the gym occur to the spine and particularly

lower back area. A lot of these come from back training, and bending over while hold

weights—deadlifts, rows and cleans can cause a lot of injuries this way. But because your feetoff the ground during harder pullups, there's minimal force going through your spine. Y

chances of a lower back injury d uring pullups a re virtually zilch.

We could go on, but that's a pretty impressive list. If you want m

information on pullup theory and anatomy, refer to the Con

Conditioning book, chapter seven. The bottom line: The pullup is

number-one upper back, bicep and pulling exercise. If it's not a part

your routine, you should include it—today! We're going to help you

iust that.

I CoNjS

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COHYICT CONDITIONING YOL.V MAXEMUM STRENGTHS THE O K B - A R M PoiiUP SSSIBS

f you've viewed any of the other DVDs in this series, you'll know that before we launch

into the ten major exercises you need to learn, we take a few minutes to examine the

most important technical points behind the movements we'll be performing. This is cru

DVDs—it's wh at they take away and actually work w ith, in the gym or at home , to improve

in pullups. Pullups aren't just a matter of pulling your b ody up an d down ;

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4 CONVICT CONDITIONING V O L .V MAXIMUM STBEN GTH: THE ONB-A BM POLLUP S E R I E S

When you step up to do pullups, the first thing you have to consider is how you hold thThe best option is to use whatever grip seems the most natural to you. Most athletes use an

hand grip, with their palms facing away from them.

Overhand grip.

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE--ARM POLLTJP SERIES 5

just means that the palms want

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CONVICT CONDITIONING V O L .V MAXIMUM STRENGTH: THE ONE-ABM POLLUP SE R IE S

This effect means that one of the best grips for

more advanced pullups involves a slight angle. So

see if you can find a cambered pullup bar, or even

a station that allows you to perform pullups with

a hammer grip, which means the palms face eachother.

Using hanging rings is also a great option,

because it allows the hands to pronate freely; but

be aware that hanging rings require a lot of extra

strength because you need to stabilize their move

ment. The bottom line: get doing pullups and

experiment. Use what works for you—even if it's

different for each exercise.

A

C O M M A N D M E N T 2

T O P S T A R T I N G !T ' •*..

Many athletes begin their pullups from the

bottom, like this.

Bottom position.

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CONVICT CONDITIONING V O L .V MAXIMUM STRENGTH: THE ONE-ABM PDLLUP SERIES

In Convict Conditioning,

over the bar, like so.

This method improves perfor

yourself.

pullup variation, one

t it's

elf up;

you'll find it much eas

spring...you

have the energy to snap back

. This works because the act of

then descending, radically

Holding your bodyweight at the top,then descending, radically increasesneurological recruitment, which helpsyou find the strength to get back up#

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CONVICT COK DITIOIOTG VOL.V MAXIMUM STRENGTH: THE OHB-ABM PULLUP S S EIBS

U U f i l l Mil i ik

S H O U L D E R S T I 6 H T !

When you perform any compound calisthenics exercise with your arms, like pullups, it's re

important to keep your shoulders "tight". What does this mean? It means pulling the tops of y

shoulders—the sockets—into your torso, and keeping them there. This isn't a huge movement; w

your arms are out, just tighten your back and lats to pull your shoulders down an inch or two.

This is a fundamental strength drill to learn. Your shoulders consist of ball-and-socket joi

Unlike hinge joints, like your knees, or gliding joints, likes your wrists, your shoulders ar

structurally locked into place. They are only held into place by a complex network of ligam

and soft tissue. Some athletes and bodybuilders like to fully extend their shoulders when t

straighten their arms under load, almost like they are stretching their shoulders out. This is a m

take. When you do pullups, or lift heavy weights, and allow your shoulders to stretch out u n

load, you increase the chance of dislocation, and risk irritating or injuring the soft tissue and

dons holding the shoulder in place. When you keep your shoulders down tight, the delicate j

becomes automatically stabilized and protected by a thick corset of muscle. So keep your shoders tight when you train, especially during pullups.

v& >-

C O M M A N D M E N T 4 :

" S O F T " E L D O W S !

Often you hear about athletes performing "straight-arm", or "long-arm" pullups; meaning t

they descend all the way until their arms are straight. Although you should perform most of y

pullups using a full range-of-motion, when you hear that your arms should be straight, that's do

n't m ean tha t the elbows are locked. Locking your elbows under a heavy load can cause the joint

pinch, leading to soft tissue irritation, or even the chance of hyperextension of the joint. This is

a s true for pullups as it is for push ups. S o at the bottom of a pullup, straighten your arms, but alw

leave a slight kink at your elbows.

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10 CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ARM PUM,UP SERIES

There are a lot of opinions on just how

high you should lift your body during

pullups. Some people say lift until your

chest touches the bar, until your eyes go

over the bar, or whatever. The best indi

cator, and the one most often used in

prison training, is the chin. When your

chin passes over the bar, you've per

formed a rep. Like this.

Any less and the muscles aren't

worked to the full range. Pulling even

higher—until the chest or even the ster

num touch the bar—is harder, but it lim

its your ultimate strength potential,

because it shifts the focus of the exercise

from the stronger lateral muscles to the

smaller mid-back muscles. You don't

need to go this high. Getting your jaw

over the bar is perfect.

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH:t2m ONE-ARM PTJLLUP SERIES 11

A-

C O M M A N D M E N T7

K I P P I N G !

way to make pullups a lot easier is to throw t h e knees up during a r e p . This is called "kipping'

ipping generates mo mentum in the

ing force through the arm s. K ipping

ng is a tool to be used very carefully.

good technique into your nervous

ct pu llups, whe n you

pullups strictly an ym ore. At

harder—not easier. For at least the

Kipping isn't necessarily the same as cheating.

Kipping is a tool to "be used very carefully.

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12 CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: 5?HB ONE-ARM POLLUP SERIES

• * . - & > -

C O M M A N D M E N T 8 :N E U T R A L E L B O W S !

In order to work their torso muscles to the max, a lot of strength athletes and bodybuilders

the need to keep their elbows jammed out to the side when w orking o ut. You commonly see

with bench presses and shoulder presses, but it's something you sometimes see with pullups ,

Some very strong bodybuilders go so

far as to pull themselves up so that the

napes of their neck touch the bar before

they descend; this really forces the

elbows out. It's a lot like the opposite

version of a press-behind-neck, where

you pull down instead of pushing up.

The theory behind flaring your shoul

ders out is that the exaggerated positionforces extra pressure into the shoulders

and torso muscles. The reality is differ

ent. Pushing your elbows out is unnat

ural to the body; you protect your

joints more and generate more strength

when your shoulders are in a neutra

position, not necessarily next to the

torso, but certainly not jammed out to

the side. This is a subject that's covered

in depth in chapter ten of the ConvictConditioning book. The take home

message is that, during pullups, you

should allow your elbows to go where

they want. This will probably be fairly

close to your body, with your elbows

pointing out front or diagonal. This

kind of position is more na tural.

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CONVICT COHDITIONUTG VOL .V MAXIMUM SasENGOH: THE ONE-ABM PULLUP SER IES 13

movement, don't force your

oser to the torso .

C O M M A N D M E N T 9

H O L D I T !

bodyweight throug h space is an ideal way to build m uscle and power, but ho lding your posi

efly is a good way to increase static strength. In all pullup m ovemen ts, you 're stronger at

ith your chin over the bar.

and your body will do the rest. The bottom position of the pullup, with straight arms, is the

s are always at their weakest wh en extended, as any wrestler will tell you. So

rom your m otion, bu t do n't get into the habit of just hanging the re. All this will do is drain

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Why a t h l e t e smisunderstand p u l l u p s

So if the pullup is so great, why is it that so many trainees are skipping this movement inroutine? Well, there are two reasons. First, a lot of guys—either heavy people or beginners—

at classic pullups and think they're just too tough. These people may not yet be able to pull

own bodyweight. So they get intimidated by this exercise. Coming from the opposite angle,

advanced athletes see the pullup as too easy; they might be able to easily pull their weight

two hands, and turn to barbell exercises to provide more weight. Both these attitudes show a

of understanding of progressive calisthenics. When these trainees think of a "pullups", they

ture the regular two-handed full pullup. In reality, there is more than just one type of pullup

"pullup" isn't just an exercise, it's a whole family of movements. Some of these movemen

real easy, and could be done by almost anybody, even tota l beg inners. Some of them are incre

hard—much harder than the regular pullup—and can only be performed by a handful o

strongest men on the p lanet.

Convict Conditioningpullups/the t e n s t e p s

This is where Convict Conditioning comes in. The Convict Conditioning system takes ten o

best pullup-type movem ents, and p uts these techniques in orde r of difficulty. You start the syat the bottom, with a real easy exercise. Once you master that technique, you move to the

exercise, which is just a little harder, and so on . These exercises have been b roken up into a

stages, which is sometimes called the "ten steps". This is a key feature of the Co

Conditioning system. Without following some kind of structured, progressive approach, it w

be impossible for even the most naturally powerful athlete to achieve incredible feats like ass

pullups and one-arm pullups. Like all big achievements, you need to break these seemingly im

sible stunts into chunks.

The "hidden s t e p s "But don't get led astray by the idea of the "ten steps". Each exercise, each "step" is just a

There are actually many more than just ten pullup exercises in the system, and you can u

many as you need to progress. For example, in one step you do pullups with your hands a

shoulder-width apart. On the next step, to make things harder, you bring your hands close,

next to each other. These form two steps in the series, but in reality if you wanted you could

your hands in an inch each time you train—so you've turned two exercises, two hand posi

into more than a dozen. Likewise, on assisted pullups you help yourself up by pulling

towel—but how and where you grip the towel makes a big difference to the difficulty. So, if ysmart, one exercise can become several exercises, by applying a subtle change. After w e show

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ABM PULLUP SERIES 19

Exhale as you smoothly shift your bodyweight back.

Con tinue tilting back until your body is diagonal andyour arms are nearly straight.

You should feel a gentle stretch in your upper back.

Hold this position for a one count.

Continue tilting

"back until your

body is diagonal

and your arms are

nearly straight.

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20 CONVICT CONDITIONING V O L .V MAXIMUM STRENGTH; THE ONE-ARM POLLUP SE RI ES

POSITIVEPull yourself back by contracting your shoulder blades and bending your arms

Stop when y our bod y is vertical again.

Pause at the top before repeating the exercise.

* 6 H I D D E NVERTICAL PULLSPlacing your feet further from the vertical base will make th e exercise slightly

easier

Placing your feet right next to the wall will make the exercise slightly harder

This should be an exercise most people can explore safely. But it can be made eas

ier or h arder by varying your foot position—the further o ut you r feet, the m ore gen

tle the exercise.

P R O G R E SSI O N LE V E LSV E RT ICAL PULLS

• BEGINNER STANDARD:

• INTERMEDIATE STANDARD:

• PROGRESSION STANDARD:

1 set of 10 reps

2 sets of 20 reps

3 sets of 40 reps

Begin this exercise with one set of 10 reps, and gradually add reps from work

out to workout. When you can perform a strict set of 20, add a second set of 10.

Build up t o tw o sets of 20, then add a third set of 10 . From there, work up to

three sets of 40 before moving to Step 2.

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OONVICI CONDITIONING V O L . V MAXIMUM STRENGTH: 3!HE ONE-ARM PULLUP SERIES 21

»"**•

S T E P 2 :H O R I Z O N T A L P U L L S

the body by gripping a horizontal base. Horizo ntal pulls are no t as difficult as reg

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22 CONYICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ARM PULLIIP SERIES

BASIC P0S5JUBSFor this exercise you'll need a horizo ntal base to pull up tow ards; a bar set between

pieces of furniture at chest height is a good option.

Grip the horizontal base with both ha nds, at around shoulder w idth.

Position yourself diagonally under th e base, with your arms bent so tha t your chest

touches the base.

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CONVICT CONDITIONING VQL.V MAXIMUM STRENGTH: THE ONE-ARM PULLUP S E R I E S 2 3

Smoothly lower yourself back down until your arms are nearly straight.

K eep your shoulders tight at all times.

Eliminate momentum at the bottom before going back up.

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ABM PULLUP SER IES 25

S T E P 3 :J A C K K N I F E P U L L U P S

d horizontal pu lls, athletes should begin working with m ore basic hanging

s with the torso straight. Th e m ost useful of these is the jackknife pull, or pu llup. Th is is a sim

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26 CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ARM PULLUP SERIES

BASIC POSTUBBFor this exercise you'll need a high h orizontal bar, and a bench, table or object high

enough to rest your feet on.

Grip the bar w ith a shoulder width grip.

Begin at the top, with your arms bent and your chin over the bar.

Swing you r legs up on to the low er object so tha t your heels can rest on it.

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CONVICT CONDITIONING VOL.Y MAXIMUM STBBNGTH: THE ONE-ARM PELLUP SERIES 27

Slowly lower yourself ba ck d ow n un til your arms are nearly straight, and you are in the

jackknife position.

In this position, your torso should be vertical, legs horizontal.

K eep your shoulders tight at all times.

Eliminate m omentum at the bottom before going back u p.

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23 CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE O NE-ABM PULLID? SE RIE S

POSITIVESmoothly pull yourself up by bending at the shoulders and arm s.

Push down through your heels to help lift your body up .

Stop when your chin passes over the bar.

Hold this position for a one count before repeating the exercise.

«

HIDDEN S T E P S "JACKKNIFE PULLUPS• Bending your knees and pushing through the heels will make the

easierexercise

• Straightening the legs and/or pushing through only one leg will make theexercise harder

You can make this exercise easier or harder as required by pushing more, or less,

through the feet. Putting the heels on a lower base tends to make the exercise easier,

because you can use the legs more. It's harder to push through the feet when the

body is at an acute angle.

P R O G R E S S I O N L E V E L S

J A C K K N I F E P U L L U P S. BEGINNER STANDARD:



1 set of 10 reps

2 sets of 15 reps

3 sets of 20 reps

Begin this exercise with o ne set of 10 rep s, and gradually add reps from workout to w orko ut. W hen you can perform a strict set of 1 5, add a second set of 10.

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30 COIIVICT CONDITIONING Y O L . V MAXIMUM STEENGTH: THE ONE-ABM PULLTJP SE RI ES

BASIC POSTUBBFor this exercise you'll need a sturdy horizon tal bar.

Jum p up and grip the bar with a shoulder width grip.

Set yourself at the top po sition, with you r chin over the bar.

Your feet should be looped behind you and clear of the ground.

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ABM PHLLUP SE RIE S 31

Slowly lower yourself back down until your arms are halfway straight.

Only go low enough that your arms are bent at right angles and your upper arms parallel

to the floor.

Pause briefly in the ben t-arm position before going back up .

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32 CONVICT CONDITIONING VOL.Y MAXIMUM STEENGTH: THE ONE-ARM PULLUP SEBIES

POSITIVESmoothly pull yourself up by bending at the shoulders and arms.

Don't kick or jerk your legs; keep your lower body as still as possible.

Stop when your chin passes over the bar.

Hold this position for a one count before repeating the exercise.

H I D D E N S T E P S "H A L F P U L L U P SReducing the range of motion at the bottom will make the exercise easier

A greater range of motion, slower negatives and a longer pause at thebottom will all make partial pullups ha rder

If half pullups are too difficult to perform correctly, reduce your range of m otion.

Work on quarter range pullups until you get strong enough, to go halfway down and

back under control.


H A L F P U L L U P S• BEGINNER STANDARD:



1 set of 8 reps

2 sets of 11 reps

2 sets of 15 reps

From now on you'll be dropping volume and focusing more on strength. Begin this exewith one set of 8, and gradually add reps from workout to workout. When you can perf

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CONVICT CONDITIONING Y O L . Y MAXIMUM STRENGTH: THE ONE-ARM POLLUP SERIES 33

!•=&»-

S T E P 5 :F U L L P U L L U P S

n imp ortant exercise to spend time on if you wan t to be strong. Pullups not only blow up the

lat muscles of the ba ck, they also build powerful biceps and forearms. They are also a very

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ARM POLLUP SERIES 35

Slowly lower yourself back down until your arms are nearly straight.

Eliminate m omentum at the bottom before going back up.

Slowly lower

yourself back

down until your

arms are nearly

straight.

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CONVICT CONDITIONING VOL. V MAXIMUM STEENGTH: THE ONE-ABM POLLUP SE RIE S 39

Slowly lower yourself back do wn until your arms a re almost straight.

Eliminate momentum at the bottom before going back up.

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40 CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ARM POLLUP SERIES

POSITIVE• Smoothly pull yourself up by bending at the shoulders and arm s.

• Do n't kick or jerk your legs; keep your lower body as still as possible.

• Stop when your chin passes over the bar.

• Ho ld this position for a one count, before repeating the exercise.

" H I D D E N S T E P S -

C L O S E P U L L U P S• If the very close grip is too difficult, return to full pullups and try

bringing your hands in by an inch or so and try to meet the progressionstandard again

• Over time, repeat this proce dure, until you are doing close pullups

It's very easy to ta ilor the difficulty of this exercise to su it your needs. If the jum p

from full pullups to close pullups is too extreme, just bring your hands in by an inch or

so every time you train. This is a great w ay to gradually work into close pullups.


C L O S E P U L L U P S. BEGINNER STANDARD: 1 set of 5 reps

. INTERMEDIATE STANDARD: 2 sets of 8 reps

. PROGRESSION STANDARD: 2 sets of 10 reps

Start working with this exercise using with one set of 5 strict reps, and gradually add

reps from wo rko ut to w ork ou t. When you can perform 8 good reps, it's time to add a

second set of 5. Build up to two sets of 10 reps, before moving on to the next step.

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ARM Puiiup SERIES 43

Slowly lower yourself back dow n until bo th arms are nearly straight.

Eliminate mom entum at the botto m before going back up.

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CONVICT CONDITIONING VQL.V MAXIMUM STBBNGTH: THE ONE-ARM POLLUP SERIES 45

S T E P 8>/? O N E - A R M P U L L U P S

've mastered uneven pullups, you will have graduated to the point where you can seri

cises to allow your back, a rm, an d tend on strength to develop. The fundamental exercises toXA one-arm pullups, eventually working up to Vi one-arm pullups as your strength

Vi one-arm pullups. As well as bu ilding huge

ovement, such as regular or close pullups.

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46 CONVICT CONDITIONING V O L .V MAXIMUM STRENGTH; THE ONE-ABM POLLDP SE RI ES

BASIC POSTUBE• For this exercise you 'll need the high horizo ntal bar high.

• Pull yourself to the top of a pullup using two hands, then place one hand behind yo

back.

• Your feet should be looped behind you and clear of the grou nd.

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50 CONVICT CONDITIONING V O L .V MAXIMUM STRENG TH: THE ONE-ARM PULLUP S E R I E S

BASIC POSEUB!For this exercise you'll return to the high horizontal ba r. Thro w a towel or piece of

over the bar above side where your non-wo rking arm would be.

Pull yourself to the top of a pullup using two h and s, then take one of your han ds a

from the bar, positioning it next to the towel or rop e.

Your feet should be looped behind you and clear of the g round .

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTHS THE ONE-ASM PUELUP SERIES 57

k& \

P U L L U P S E R I E STTT

pullup series all together.

1 : VERTICAL PULLSp one : Vertical pulls. Build to three sets of forty. Then begin;

E P 2 s HORIZONTAL PULLSep two : Horizo ntal pulls. Build to three sets of thirty. Then move to;

3 s JACOTIIE PULLUPSep three: Jackknife pullups. Build to three sets of twenty. Then begin;

T E P 4 ; HALE PULLUPS

5s EULL PULLUPSp five: Full pullu ps. Build to tw o sets often. Then begin;

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A

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•

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CONVICT CONDITIONING V O L .V MAXIMUM STRENGTH: THE ON E-AS M PULLUP SE R IE S 63

If you want to build explosive power, the"best way is to work on quality, not quantity.When you train clapping pullups, do it whenyou're fresh, not exhausted, and try to get

the most powerful, crisp reps you can#

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CONVICT CONDITIONING YOL.V MAXIMUM STRENGTH : TH E ONE-ARM POLLUP SE RI E S 65

s are a great finishing exercise after pullups, because they help you train your lats even after

biceps are fried. Just grit your teeth and push out as many as you can. If you want to focus

'---- exercise to build strength, you can start progressively with your feet up on something tothings easier. Build your reps before a llowing your feet to hang down, to get your joints used

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CONVICT CONDITIONING VOL.V MAXIMUM STBBNGTH: THE ONB-ABM PULLUP SERIES 69

R E V E R S EP L A N C H E

s always good to have a static variant in your bo x of tricks for every movement you do. Th e

is no different. The best static movement you can do for your upper back and pulling mu s

like th is:

position. Start off

back pulling strength

pullups, you'll find it

your trunk muscles a

gam th e

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CONVICT CONDITIONING VOL.V MAXIMUM STRENGTH: THE ONE-ASM PULLUP SERIES 7 1

v * » - :y.arwr- .

O U T R O

it—every technique and nuance you need for a lifetime

of routine and program ming ideas in the " ex tra s" section of this

series, as well as in the Convict Conditioning book. The forum at

is also a number one resource for all things Convict

H n W t O B U S t I

U s i n g t h e

L o s t S e c r e t s

0 f S u p r e m e

S u r v i v a l

S t r e n g t h

•COACB"f you want to truly become a master of the one-arm pullup, you 'll

y singe muscle in your upper body to perfection. W e're talk-

Conditioning series: Beyond Power: The One-Arm Handstand Pushup Series.

http://lr.igondoor.com/



7/29/2019 1 arm pull up


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1 arm pull up