daniel vadnal

DISCLAIMER
The information in Pull-Up Pro is presented with good
intentions, but no warranty is given, nor are results
guaranteed. We have no control over physical condi-
tions surrounding the application of the information
in this book, and FitnessFAQs disclaims any liability
for untoward results, including any injuries or damages
arising from a person’s attempt to rely upon any
information contained herein. The exercises shown
and training program described in Pull-Up Pro are
for information purposes and may be too strenuous
or even dangerous for some people. Use this infor-
mation at your own risk. When buying Pull-Up Pro,
the customer understands the risks associated with
using this type of product and agrees not to hold
FitnessFAQs or its representatives responsible for
injuries or damages resulting from use without proper
supervision. Perform a safety check prior to each
session. This should include checking the sturdi-
ness of any equipment used. FitnessFAQs is not
responsible for problems related to the equipment
used to perform the exercises described. As with all
eBooks, this one contains opinions and ideas presented
by FitnessFAQs. The content of Pull-Up Pro is, by its
very nature, general, while each reader’s situation is
unique. Therefore, the purpose is to provide general
information rather than address individual situations.
You should not rely on this information as a substitute
for, nor does it replace, professional medical advice,
diagnosis, or treatment. Prior to starting Pull-Up
Pro, please consult a licensed health practitioner for
an assessment and clearance. If at any time following
Pull-Up Pro you experience acute or chronic pain,
discontinue training and consult a medical professional
for guidance.
 INTRODUCTION
Anyone new to calisthenics is humbled by how
challenging regular, two-arm pull-ups and chin-
ups are. Most people need to invest considerable
time and effort to get stronger by pulling their
own bodyweight. Achieving more than ten reps
shows a respectable level of relative strength.
Of course, we’re not satisfied with simply
impressing the average person, we want to up-
hold high standards and unlock our full potential.
Pull-Up Pro will teach you everything needed
to increase pulling strength, including optimal
training techniques and methods to maximise
your results. Just as importantly, you will discover
what NOT to do, avoiding common mistakes the
average person makes on their calisthenics jour-
ney. Our modern internet era is rife with informa-
tion which can be overwhelming to digest. Every
expert and enthusiast seem to have a different
method. This can cause indecision and anxiety
when you are trying to choose the best one. Our
mission at FitnessFAQs is to empower you with
the confidence to know what you’re doing, how to
do it and why. Pull-Up Pro is a calisthenics program
resulting from over 10 years’ worth of Daniel
Vadnal’s calisthenics and physiotherapy experi-
ence, distilled into the FitnessFAQs philosophy.
 WHAT IS A ONE-ARM
PULL-UP/CHIN-UP?

The one-arm pull-up (OAP) and one-arm chin-

up (OAC) are arguably the most difficult vertical
pulling exercises.

An OAP is performed with a pronated grip, with

the palm facing away from the body.

An OAC is performed with a supinated grip, with

the palm facing towards the body.
To keep the phrasing simple and consistent
throughout Pull-Up Pro, ‘the one-arm pull’ will
be used as a blanket term to describe all grip
variations. However, when outlining the details of
a specific technique, OAP and OAC will be used
where appropriate.
What makes the one-arm pull such an iconic
calisthenics feat of strength? Hanging from a
single arm and lifting one’s entire body is no easy
task. A gorilla grip and elite relative strength in
the upper body are required. The shoulders and
scapulae need to be both mobile and strong to
generate maximum force through a full range of
motion. If there are any weak links, the one-arm
pull is going to be impossible. The journey to the
one-arm pull is arduous and time consuming,
as it is both physically and psychologically
demaning. Successfully unlocking one rep and
beyond won’t happen with random exercises
or workouts. The journey demands structure,
dedication, consistency, discipline, patience and
ruthless effort. This is why both the OAP and OAC
are special; this is why they are respected by all
yet mastered by few. For those who follow Pull-
Up Pro, the one-arm pull won’t be a matter of IF
but of WHEN this feat will be unlocked. Success
will only be a reality for those willing to invest
100% into the FitnessFAQs philosophy described
in Pull-Up Pro.
 PREREQUISITES
Before training specifically for the one-arm pull,
a base level of strength is necessary. If you’re
working towards the supinated grip OAC, profi-
ciency with bodyweight chin-ups is essential. If you
want to unlock the pronated grip OAP, proficiency
with bodyweight pull-ups is required. Regard-
less of grip, an adequate foundation of pulling
strength serves two purposes. The first is injury
prevention and the second is rate of progress.
When you spend time mastering the two-arm
chin-up or pull-up, your muscles, ligaments and
tendons will develop adequate levels of tissue
resilience. Gains in strength are slow at the best
of times, but results will be non-existent if you
attempt advanced training techniques too soon.
Bodyweight reps with two arms should be effort-
less before you even consider the one-arm pull
as a realistic goal. Those who find full-range-of-
motion two-arm chin-ups and pull-ups difficult
should focus on increasing reps and improving
technique. Download Begin Bodyweight by Fit-
nessFAQs to master the fundamentals and build
your base.

To safely progress with Pull-Up Pro, here are the

strength requirements:
1 10-15 chin-ups
1 10-15 pull-ups
10 reps are the minimum, and 12-15 reps are
recommended in a single set. Of course, we’re
talking about strict form standards and full range
of motion. You should start each rep by hanging
with your arms straight and end it with your chin
above the bar. Being able to do 10-15 reps proves
an adequate foundation has been developed.
Grip strength must be good enough for you to
hang for at least 30 seconds. Scapula control
must be established to provide a strong hang and
initial pull. Adequate muscular size and neural
strength must be evident in the back and arms.
Most importantly, you have paid your dues with
basic vertical pulling and all it encompasses.
Do you pass the prerequisite of 10 bodyweight
reps? If yes, then you’ve been cleared to begin
the one-arm pull journey.

HOW LONG DOES IT TAKE?

It’s impossible to provide an exact answer for
everyone; that’s why a broad period has been
outlined. Durations reflect normative data
collected from the calisthenics community.
The following timeframes are realistic guidelines
for someone already possessing the pre-requisite
strength for 10 bodyweight reps.

OAC OR OAP —> 6-18 Months

+1 Rep —> 2-4 Months

The process to the first one-arm pull can be as

quick as six months, or earlier for those with elite
genetics and discipline. Alternatively, the process
can take considerably longer, and many people
fail to ever achieve the one-arm pull. Common
factors delaying progress include a lack of
consistency, too much fatigue from other training
and a high body-fat percentage.
After unlocking a single rep on the one-arm pull,
most people can expect to add an additional rep
every two to four months.

One of the main variables determining how soon

a one-arm pull can be achieved is starting strength.
High starting strength equates to higher relative
and absolute strength, making the journey quicker.
Beyond this, focus on the controllable elements
and avoid wasting time on factors which can’t
be influenced.

Uncontrollable factors undeniably play a role in

one’s rate of progress. We can’t change genetics,
we can’t change age, and we can’t change height.
Instead, put effort into the areas which can be
impacted. Eat well to support productive training
sessions and a low body-fat percentage. Prioritise
sleep to reduce cortisol and actualise training
adaptations. Be disciplined with training consistency
and give honest effort every session.

Optimise what can be controlled and don’t worry

about the rest.

TERMINOLOGY
To make all the exercises and techniques in Pull-Up
Pro clear, we’re going to define key terminology
specific to vertical pulling.

Supinated Grip
When the palms face towards the body. This grip
is used when performing chin-ups and training
towards the OAC.
 Neutral Grip
When the palms face towards each other. This
neutral grip is a hybrid between pull-ups and
chin-ups and is useful for pain-free pulling.

Pronated Grip
When the palms face away from the body. This
grip is used when performing pull-ups and when
training towards the OAP.
 Scapula Retraction & Depression
Retraction is when the shoulder blades are drawn
closer together. A helpful cue is to imagine
squeezing a coin with the mid-back. Depression is
when shoulder blades are pulled down. A helpful
cue is thinking about pulling the shoulder blades
towards your pockets.

Scapula Elevation
When the shoulder blades rise towards the ears.
A helpful cue is thinking about covering your ears
with the shoulders.
 Passive Hang
While hanging with straight arms, the shoulders
are relaxed in the socket and the scapula elevates
towards the ears. The goal is maximal conservation
of energy, allowing gravity to stretch the body closer
to the ground.

Active Hang
While hanging with straight arms, the shoulders
are active into scapula depression. The motion is
relative scapula depression as the scapula remains
stationary and the body moves closer towards the
bar, against gravity.
 Hollow Body
This position predominantly engages the anterior
chain of the body. Having the knees and legs
in front of the torso encourages a ribs-down,
posterior pelvic tilt shape.

Arched Body
This position predominantly engages the
posterior chain of the body. Having the knees and
legs behind the torso encourages a ribs-flared,
anterior pelvic tilt shape.
 Grip Width
Narrow – The hands are placed relatively close
together, anything inside shoulder width. This
setup is the second most popular option.

Shoulder Width – The hands are fixed directly

underneath the shoulders. This position is the
strongest and safest for most people.
Wide – The hands are placed outside shoulder
width. This setup is seldom used because the
shoulder and elbow trajectory doesn’t match the
one-arm pull. Compared to the other grips, a wide
setup lacks training specificity with poor carry-
over to the OAP and OAC.

Concentric
The working muscles are contracting as they
shorten, overcoming gravity or load.
 Eccentric
The working muscles are contracting as they
lengthen, acting as breaks against gravity or load.

Isometric
Muscles are contracting to sustain tension but
there is no change in joint angle or body position.
This form of contraction is associated with ‘pause
rep training’, where an isometric is often used at
the top or bottom of a rep to solidify strength in
this range.
 Weighted Training
For the purposes of Pull-Up Pro, weights are used
to accelerate our strength and size. Expect to add
weights for vertical and horizontal pulling and
when targeting weaknesses in the rotator cuff,
grip and arms.

Assisted Training
This is an umbrella term to classify the modified
one-arm pull exercises. Assisted training includes
exercises which replicate the motion and demands
of a real OAC or OAP. In Pull-Up Pro this includes
exercises that are band, pulley, finger and strap
assisted.
 Stretch Shortening Cycle (SSC)
When a muscle is stretched, ‘elastic energy’ is
stored which can then be released to create more
force. The SSC is best described as a recurring
muscle action whereby the muscle undergoes an
eccentric contraction, followed by an immediate
transition to the concentric contraction. The
SSC functions like stretching and releasing a
rubber band. When the band (working muscles)
are stretched, there is a build-up of stored
energy, which, when released immediately after
stretching, causes the band (working muscles) to
rapidly contract. Lowering into a hang followed by
an immediate rep is the SSC in action for vertical
pulling. The muscles in the back and arms are
being stretched; the stored elastic energy is then
released to propel us into the next rep.

Pause Rep
Pause reps eliminate the energy storage
component, which is very useful for pure strength
development and mitigating injury risk. A pause
can be added at any point during an exercise,
but for our purposes, pausing above the bar or
when hanging is most helpful. When pausing
above the bar, we’re solidifying strength gains in
this important end position. When pausing in a
hang, tendon-related strain is minimal, which is
conducive for pain-free pulling.

Now that you’re familiar with essential termi-

nology, I’d like to share my personal journey.

FITNESSFAQS
THE ONE-ARM PULL JOURNEY
I want to share with you the main struggles and
setbacks I experienced training for the one-arm pull.
Theory and science are fun if you’re a calisthenics
nerd like me, however, real training, real stories and
real results are necessary for understanding and
motivation.

I started calisthenics as a 17-year-old in 2009.

I invested my beginner period mastering push-
ups, pull-ups, chin-ups, dips, etc. As I reflect on it
now, I’m grateful for being surrounded by others
in the calisthenics community who stressed the
importance of drilling the bodyweight basics.
Unfortunately, at the time, there wasn’t much
information about building strength for the
one-arm pull. Resources were scattered, experts
contradicted each other, and the one-arm pull
was seldom performed correctly. I did my best
to synthesise the information available and began
training with a combination of naivety and youthful
tenacity.

Already having a high level of pulling and chinning

strength on two arms was integral for my future
success. Because of this foundation, I performed
my first OAC on a doorway pull-up bar within 6
months. Looking back now, though, my first OAC
doesn’t count. I could only rep out the exercise
when beginning from a scapula-engaged,
bent-arm hang. It’s embarrassing for me to share
but viewing this will be valuable for you. Here’s
the video I posted on 29 May 2009. I remember
being excited about my achievement. I was also
excited to receive compliments, but the response
was not what I had hoped. The next morning, I
checked the feedback and was in denial about
what I read. Constructive criticism suggested the
rep didn’t count and in order to claim a real OAC,
I had to begin from a passive hang. As a ‘know-
it-all’ teenager, I was convinced I was strong, and
this strict form would be no problem. I remember
rushing to the nearest bar I could find to prove
everyone wrong. When I tried to pull from a passive
hang, I couldn’t even engage my scapula or begin
to bend the elbow! Of course, I made excuses for
failing.

I was sore from training yesterday…

It was the junk food I ate…
I didn’t sleep enough…
I was stressed about school exams…

As I’m sure you can see, none of these rationalisa-

tions was correct. I simply was not strong enough
for a real OAC. I had to swallow my pride, acknowl-
edge a lack of patience, identify the mistakes and
train honestly.
This involved a major overhaul of exercise
technique and beginning all pulling movements
from a passive hang. This was a hit to the ego as
my reps and strength suffered. Had I known the
value of full range of motion from the start, a real
OAC would have happened much sooner. This is a
mistake most people make with training, choosing
instant gratification with lazy form in the hopes
of rushing the process. It’s human nature to want
things now and be rewarded straight away for our
effort. This is why most people don’t use a full
range of motion; it’s easier in the moment not to.

Everyone reading wants to know what it takes

to unlock the one-arm pull. To make this goal
a reality, use full range of motion with every
exercise. It’s easy to acknowledge why full range
of motion matters, but most people don’t follow
through. Don’t just agree with this in theory, live
it in practice. Use strict form every rep, every
session, and maintain high standards. This
simple, pragmatic advice is going to save months
of wasted time and effort. Those who mistakenly
train with bad form should not be surprised when
they aren’t strong enough for the real thing.

After a few months of training with a full range of

motion, I saw authentic progress. At around the
eight-month mark, I was capable of legitimate
OAC’s on both arms, beginning in a passive hang
and pausing with the chin above the bar (Video 1
and Video 2). Motivated by this progress, I wanted
to see how far I could go. This is when I made my
second major mistake, getting injured.
Training methods and exercises to get stronger
for the OAC need to be treated with respect.
Compound training, assisted training and
eccentric techniques are very demanding on the
body. Stress is required to get stronger, but we
must be intelligent in managing training volume
and progress in a step-by-step manner. I highlight
the importance of patience because I know it’s
the most important element for success.
Training too hard and too frequently without
enough recovery? You WILL get injured.

Going through the motions with a lack of effort?

You WON’T get stronger.

When training stress is complemented with

adequate recovery, adaptation occurs. Pull-Up
Pro takes away the guesswork and doubt. We
provide you with a training template; now all that
remains is doubling down and doing the work.
Early in my journey, I was ignorant of the impor-
tance of patience, and I paid the price. My progress
with the one-arm pull increased my enthusiasm.
Like most people, I thought training harder would
be the recipe for success. Sure, this worked in the
first few weeks; I did see progress, but this trend
didn’t last. After a hard training session one day,
I started to feel mild pain on the insides of my
elbows. I noticed discomfort when turning a door
handle, shaking someone’s hand and even when
lifting a drink bottle. Initially, I thought nothing of
it, as the pain would go away when I warmed up.
However, as the weeks went by, the problem began
to get worse. I made the mistake of not listening to
the signs my body was sending. I recklessly con-
tinued to add weight, also doing more sets and
reps. Lacking patience and doing too much too
soon resulted in ever-increasing symptoms of
pain in the morning, followed by a deterioration
in daily function. I could no longer deny the pain
was affecting my training. My performance was
suffering, as I had to reduce weighted chin-up
loads and drastically decrease the intensity with
assisted training. There’s no hiding from the
truth, especially when you’re unable to perform
a single bodyweight chin-up without excruciating
pain. I visited a physiotherapist, explained my
story and was diagnosed with bilateral golfer’s
elbow, also known as medial epicondylalgia. I was
distraught about having to modify training and
perform rehab. I was frustrated and felt all the
effort and consistency was wasted. But I knew
that losing strength was a necessary sacrifice to
getting healthy again.

I was foolish in my ways, but you don’t have to

suffer the same fate. Preventing injuries is easier
and more efficient than curing problems. You
are probably as obsessed and passionate about
training as I am. Overuse injuries to the elbows
from the one-arm pull are not unique to me.
A very high percentage of people chasing the
one-arm pull will experience a similar problem.
The mission with Pull-Up Pro is to outline best
practices for sustainable, pain-free strength that
minimise injury risk.

After rebuilding tendon strength under the

guidance of my physiotherapist, I resumed
progressive training a few months later. If you do
need to modify training because of an injury,
listen to your health professional. Don’t worry
about regaining previous strength. It happens
faster and more easily than gaining it the first
time. Neural re-education of dormant pathways
is one of the benefits of your previous training.
It didn’t take me long to regain my OAC rep. I
was happy to be training pain-free but wasn’t
satisfied with just one rep. Only multiple reps can
prove ownership and domination of a bodyweight
exercise.

To teach others with any authenticity, I insist on

having a comprehensive understanding of the
science, in addition to real-world results. Where’s
the value in my advice if I haven’t mastered the
exercise with a pain-free approach which can
work for everyone? I wanted a genuine challenge,
so I set myself a goal of five consecutive reps
on both sides, with no elbow pain. I’m proud to
say that after a few years of training, this feat
of strength was completed in 2014. Here’s 5
OAC’s on the right arm and Here’s 5 OAP’s on
the left arm. Being 6ft tall and weighing ~85kg,
I don’t have the most supportive structure for
advanced calisthenics exercises. I’m proud of
my achievements and the underlying work ethic
required. The main message I want to convey is
that having self-confidence means everything. If
you can’t see yourself successfully doing one rep
and beyond, it’s not going to happen.

PULL-UP PRO MASTERCLASS

In this section, we’re going to cover the vertical
pull and all the relevant anatomy. Although there
are subtle differences between chin-ups and
pull-ups in their use of the forearm and upper-arm
muscles, the gross movement pattern is similar.
Therefore, the major motions and muscular
anatomy apply to both grips.

MOVEMENT PATTERN & MUSCLES

Pulling from a hang requires strong elbow flexion
and shoulder extension in the sagittal plane. The
scapula performs a combination of upward ro-
tation and elevation, downward rotation and de-
pression and relative retraction and depression.
Below is a list of the major muscles used in vertical
pulling.

Elbow Flexion
Wrist/finger flexors and forearm pronators are
working to hold on. A strong grip is needed to
radiate tension throughout the entire body.
1 Biceps Brachii
1 Brachialis
1 Brachioradialis

Shoulder Extension & Adduction

1 Latissimus Dorsi
1 Long Head of Tricep
1 Posterior Deltoid
1 Subscapularis
1 Sternal Head Pec Major
1 Teres Major & Teres Minor
 Scapula Elevation
& Upward Rotation
1 Levator Scapulae
1 Rhomboids
1 Serratus Anterior
1 Upper & Middle Trapezius

Scapula Downward Rotation,

Retraction & Depression
1 Latissimus Dorsi
1 Levator Scapulae
1 Pec Major & Minor
1 Rhomboids
1 Middle Trapezius
1 Latissimus Dorsi
1 Lower Trapezius
1 Pec Minor
The above list of movements and muscles
doesn’t include absolutely everything, but we’ve
categorised and outlined the most significant
contributors.

TECHNIQUE CHECKLIST
In order to become a Pull-Up Pro, it is critical
to use the proper form in training. It’s time to
discover the optimal techniques for maximising
strength while minimising costly injuries. The
following principles and concepts have universal
application for two-arm, assisted and eccentric
techniques, regardless of grip.

Before we go through the checklist, here’s a

disclaimer. Everyone has a varied anatomy
consisting of unique strengths, weaknesses
and resulting preferences. Some of you may
have previous or current injuries warranting
adjustment. Therefore, it’s impossible to say that
everyone should use the exact same technique.
The answer to every fitness question, past
present and future, is, “It depends”. The context
behind a question needs to be fully understood
to accurately provide a specific response.

I understand this ‘politician’s answer’ is frus-

trating to hear because you want clarity. Unfortu-
nately, this is a limitation with a general training
guide; by nature, it’s impossible to account for
individual variations. Options and recommenda-
tions will be provided to help you make a decision.

FULL RANGE OF MOTION

A correct full-range-of-motion rep involves the
following fundamentals. Hang with the elbows
extended completely and then pull your body up
until the chin clears hand level. Without covering
the countless ways to hang, nuances of rep speed
or equipment used, it’s safe to say this is a full-
range-of-motion rep.

Most people have no issues understanding and

applying full range of motion at a surface level.
However, the consensus regarding specific body
mechanics is often debated. For the purposes
of Pull-Up Pro, we’re going to provide our own
technique standards and recommendations.
 HANGING – ACTIVE VS PASSIVE?
Each rep needs to begin with the elbows straight;
this is the most important part. Now it’s time to
decide between using an active or passive hang.

The active hang recruits muscles surrounding

the shoulder and provides active stability. This
technique is best for those with previous shoulder
injuries, hypermobility or shoulder pain overhead.
Because the shoulder is being supported by
muscular tension, impingement and instability
are less likely. The downside is that a disparity in
strength will be evident when attempting to pull
from a relaxed, passive hang.

The passive hang demands and develops

structural integrity from the tendons, ligaments
and other passive structures at the shoulder.

There’s no denying that a passive hang uses an

increased range of motion. The passive hang
employs a disengaged bottom, entering further
shoulder flexion compared to an active hang.
The scapula complexity involved with the passive
hang is superior. Entering relative depression and
retraction prior to each initial pull is an added
advantage.

It’s safe to say that passive-hang pulls will also

improve active-hang pulls. This is because the
scapula needs to be engaged and disengaged
at the start of every rep. The reverse is not true;
active-hang reps won’t transfer as well to passive-
hang reps. Active-hang reps don’t continually
expose the body to initiating the pull from a
passive or dead-hang start.

The choice is yours. Select the technique from

the above options which best suits your situation
and preferences. As long as you’re not performing
reps from a bent-arm hang, FitnessFAQs and
the calisthenics community gives you a nod of
approval.

POSTURE – ARCHED BODY OR HOLLOW BODY?

Experts and calisthenics enthusiasts often
debate what’s better when doing chin-ups or
pull-ups, an arched body or a hollow body? The
direct answer is, “Neither in isolation”. As you’re
about to learn, the arched to hollow body is
superior.

Compound Training, Assisted Training and the

one-arm pull share one thing in common. They
are difficult, so the body will naturally use tech-
niques and strategies which maximise neural
efficiency and effectiveness.

Forget about speculation and hearsay, this is

what happens in the real world: While hanging,
an arched body is best for maximally recruiting
the posterior chain. When using a ribs-flared and
anteriorly-tilted-pelvis approach, engaging the
scapula for the initial pull is stronger. After pulling
from the bottom, the body will naturally assume
a hollow body shape. The anterior chain engages
via a mini crunch, the ribs get drawn down and
the pelvis tilts posteriorly to engage the core. The
legs and feet will move from underneath/behind
the body to in front of the body. Hollowing makes
sense, as it shortens the range of motion required
to pull by keeping the body closer to the bar.

The best evidence comes from analysing those

with high-level results. Take a look at anyone
doing heavy-weighted pulls, the form will follow
an arched-to-hollow-body sequence. The same
technique is used by those repping out the one-
arm pull.
Test the following techniques with either the chin-
up or pull-up and feel the difference yourself:
1 - Hollow-Body Rep
2 - Arched-Body Rep
3 - Arched-to-Hollow-Body Rep

Chances are the arched-to-hollow-body technique

will feel stronger, more explosive and more effi-
cient. Engaging the pulling muscles will allow you
to do more reps at a higher intensity. This isn’t to
say that chin-ups or pull-ups can’t be done with
a strict hollow or strict arch. Strength and perfor-
mance will simply be compromised compared to
the arched-to-hollow method.

Our goal is the OAC or OAP; we want to train with

the exact pulling mechanics used in the real thing.
Specificity for strength training is a principle
which can’t be overstated. We get good at what
we train, technique and exercise details matter.

Don’t worry too much. This isn’t something re-

quiring attention. The arched-to-hollow tech-
nique will happen naturally when training at a
high intensity. Armed with this new understand-
ing, at least you won’t be unknowingly making
yourself weaker by applying misinformation with
contextually suboptimal form.

Range-of-motion standards and optimal body

mechanics should be clear. To finalise our tech-
nique checklist, it’s worth covering the importance
of rep speed.
 REP SPEED – SSC REPS VS PAUSE REPS?
What’s fascinating about calisthenics is the
scope for variation within an exercise. Assuming
full range of motion and strict body mechanics
are used, rep speed is the final ‘secret’ for suc-
cess. The two most valuable options for strength
training are SSC reps or pause reps. SSC reps
are ballistic in nature, allowing heavier weighted
compounds or more difficult assisted exercises.
Performance will be maximised with this explo-
sive, continuous style of pulling. Be mindful that
SSC reps are more stressful for tendons due to
the energy storage component. SSC-based train-
ing is safe given one caveat, the sensible appli-
cation of progressive overload. When it comes
to pause reps, muscles do not benefit from the
‘rubber band mechanism’, which compromises
performance. The trade-off comes with an up-
side in the reduction of risk in developing golfer’s
elbow or experiencing shoulder impingement.

Unless otherwise specified in the Pull-Up Pro

training program, those who are healthy, with
no existing injuries, are encouraged to patiently
use SSC reps. If you are concerned about getting
injured, pause reps are best for pain-free training.

Regardless of which reps you do, the global tempo

remains the same. Pull with maximum intent on
the way up (concentric) and control the motion
on the way down (eccentric). Doing concentrics
explosively recruits the most muscle fibres.
Doing eccentrics with control is best for muscle
growth, strength gain and mitigating excessive
joint and tendon strain.

Use a full range of motion, take advantage

of the arched-to-hollow body technique and
strategically choose rep speed and hanging
style. By applying the recommended technique
checklist, sustainable strength is inevitable.

TRAINING EQUIPMENT – BAR VS RINGS:

Let’s compare and contrast training on a bar with
training on rings.

Producing force will always be greater on a fixed

surface compared to a moveable surface. For
those uninhibited by pain or injury, performance
will be higher on a bar than on rings. However,
this doesn’t always mean ‘better’ in the difficult
one-arm pull journey. To safely use a bar for chin-
ups, we need enough overhead range of motion.
However, the average person doesn’t have the
required external rotation, shoulder flexion and
forearm supination mobility in the upper body.

We can complicate things by performing flexibility

and mobility tests, but I’d prefer to keep things
simple. You know your body best. If bar chin-ups
cause shoulder or elbow pain, there are two op-
tions. Increase overhead mobility or make modi-
fications. Improving overhead mobility is beyond
the scope of Pull-Up Pro, so modifications are the
best solution.

If you’ve got access to neutral grip bars, this can

be a friendlier bar setup for the shoulders and
elbows. A neutral grip chin-up doesn’t require
as much shoulder and forearm mobility as a
fully supinated bar chin-up. The neutral grip is
recommended because it’s useful for improving
both the OAC and OAP at the same time. The final
option is using a pull-up grip for all exercises in
Pull-Up Pro. This is the most elbow and shoulder-
friendly option.

Whether you use a supinated, neutral or pronated

grip, bar-based training can still be painful in
some circumstances.
If each grip causes pain or feels weak on the bar,
using rings can be a game-changer. The rings
move freely, relative to what the body is com-
fortable with. This means the stress of pulling is
dispersed throughout the upper body. For those
lacking overhead mobility, rings make it possible
to comfortably hang using a pronated-neutral
grip and finish with a supinated top position. The
rotation afforded by rings provides a shoulder
and elbow-friendly solution, a popular choice in
the one-arm training community.

Keep in mind the concept of specificity; you’ll

be strongest with the specific grip and equip-
ment used most often. There’s no ultimate right
or wrong. Make a decision based on what suits
your equipment availability, comfort and personal
preference.

THE BIG 5
There are 5 main training methods which, when
combined, address everything needed to become
a Pull-Up Pro.

#1 COMPOUND TRAINING
One of the most important things is mastering the
basics. Your mission is to prioritise improvement
with vertical and horizontal pulling. Heavy
weighted chin-ups or pull-ups for low reps is
fundamental to successful strength gains.
Rowing and external rotation-based exercises
are the ideal complements to further stimulate the
back, shoulders and arms.

#2 ASSISTED TRAINING
To develop specific strength for the one-arm pull,
assisted training is key. The assisted exercises
in Pull-Up Pro serve to improve unilateral or
single-arm strength. Whether you use a pulley,
resistance band, strap or finger variation, the
underlying concept and training outcome are the
same. We have a working arm and an assisting
arm. The idea is to use the assisting arm as little
as possible. Doing this will improve strength in
the one-arm pull movement pattern through a
full range of motion. Over time, by applying the
progressive overload concepts in Pull-Up Pro,
the assisting arm will be used less. With assisted
training, it’s important to clarify the difference
between subjective and objective methods.
 Subjective
The strap-assisted exercise is an example of a
subjective training style. Difficulty is hard to
quantify with the non-working, assisting arm.
How much help is needed is all based on feel. Al-
though steps have been put in place to artificially
make the exercise harder, such as decreasing the
height of the hand, we have a natural tendency
to cheat. The most important principle to apply
with assisted training is as follows. Be genuinely
challenged in the set and rep range provided.
When doing a five-rep set, make sure to use the
working arm as much as possible so the reps are
difficult. It’s going to take diligent focus, but with
less assistance comes greater strength gain. This
idea is easy to convey in written form but difficult
to apply in practice, so be honest with yourself.

Objective
The pulley-assisted setup is an objective style of
training. If you are training on the same structure,
with the same strap, with the same technique of
execution, the difficulty can be numerically
quantifiable. Without considering friction, 5kg of
assistance is 5kg of assistance. Unlike subjective
training, the weight doesn’t care how you feel on
the day, the challenge is tangible and must be
overcome. Having a number makes reflecting and
modifying training easier. It’s empowering seeing
the weight on the pulley gradually decrease over
the weeks; this is proof of strength gain.

#3 ECCENTRIC TRAINING
Eccentric training is a potent method for
developing one-arm pulling strength. Start with
the chin above the bar and then lower down
with control to a hang. We’re training the exact
movement pattern, stressing the primary muscles
and building strength in reverse. To keep things
honest, use a metronome and make sure the rep
speed is continuous from the top down, aiming for
up to eight-second eccentrics. Once this tempo
gets easy for the set/rep range in the program,
decrease assist, go bodyweight or add load. Get
ready to develop a love-hate relationship with
eccentrics. They are mentally and physically
exhausting. Muscle soreness and central nervous
system (CNS) fatigue are part of the game. All of
the effort put forth with eccentrics will be worth it,
though. Hard work is rewarded.

#4 HANGING
Anyone wanting to become a Pull-Up Pro must
take the hanging exercises seriously. Hanging im-
proves scapula control in the important bottom
position and it increases grip strength. A strong
grip isn’t just recommended, it’s required for inju-
ry prevention and performance. Those with a weak
grip who attempt heavy-weighted compounds,
assisted or eccentric training are asking for trouble.
Tendon-related overuse injuries are more com-
mon in those with a weak grip, as the forearm
muscles aren’t mitigating stress adequately.
With a strong grip, the forearm and elbow com-
plex will better withstand the stress and strain
of training. It’s also important to consider how
grip impacts pulling performance. Grip strength
is highly correlated with recruitment levels in the
back and arm muscles. A stronger grip means in-
creased force transfer to the bar.

#5 PREHAB AND PERFORMANCE

Eighty per cent of our results come from com-
pound training, assisted training and eccentrics.
The remaining 20% are the details – these are the
efforts required to avoid imbalances, enhance
symmetry and address common weaknesses. The
Prehab and Performance module covers hanging,
the arms and the rotator cuff. As an example,
direct bicep training with weights is valuable for
strengthening a common problem, weakness
in the bottom or top range of motion. In many
cases, bicep weakness can ‘bottleneck’ strength
on compound exercises. Isolation is the solution.
Given the amount of vertical and horizontal
pulling in Pull-Up Pro, focused external rotation
is necessary for balancing out all the internal
rotation. Prehab and performance training will
keep the body healthy and strong; they are key
components of Pull-Up Pro.

Now it’s time to see where the average person

goes wrong – so you don’t have to.

MISTAKES & MYTHS

These are the most common calisthenics mistakes
and myths. This generally leads to slow progress
and, at worst, injury.
 TRAINING TOO FREQUENTLY
Because science-based calisthenics has yet to
become mainstream, the average calisthenics
enthusiast assumes more is better. If two to
three pulling workouts per week works well, surely
four or even five is better? False. If the goal is
strength, it will be impossible to perform at a
high level, week in and week out, when pulling
more than two to three times per week. As you
become stronger, this guideline becomes even
more important, because it’s going to take longer
to recover between sessions. The more advanced
you become, the more capable you are of creating
more stress from training and more subsequent
fatigue. There’s an inverse relationship between
the frequency, intensity and volume of each
workout.

NEGLECTING PUSHING
I know what you’re thinking, in Pull-Up Pro we’ve
been taught to avoid anything unnecessary to
achieving our goals. Won’t pushing exercises
create fatigue which diminishes one-arm pull
progress? It’s understandable to think pushing
exercises are a waste of time, as they don’t train
the prime movers in pulling. However, in the best
interest of symmetry, it’s important to condi-
tion opposing movement patterns and muscle
groups. Of particular importance are exercises
moving through vertical and horizontal push-
ing. Strengthening the prime movers in shoulder
flexion will balance out all the shoulder extension
being done in Pull-Up Pro. Vertical pressing, with
exercises such as handstand push-ups, will im-
prove strength in the anterior rotator cuff, balancing
out all the posterior rotator cuff work in vertical
pulling. Horizontal pressing with push-ups will
complement the horizontal pulling from rows.
Triceps isolation needs to be included in a weekly
plan to holistically bulletproof the elbows. Ne-
glecting pushing movements will seriously
handicap your ability to achieve your strength po-
tential on pulling movements. FitnessFAQs rec-
ommends following the push workouts from our
Body By Rings Program, a perfect complement for
Pull-Up Pro. All your weekly training needs will be met.

COMPLICATED TRAINING PROGRAM

The one-arm pull is a difficult exercise; there’s
a common myth that a complicated training
program is needed to achieve it. Most people
make the mistake of overcomplicating program
design, using all kinds of fancy and unnecessary
periodisation models. The truth is that getting
the one-arm doesn’t require such complexity.
Adaptation of this magnitude is going to require
plenty of consistency and slow improvement on
‘the big 5’. Keeping it simple is understandable,
practical and sustainable. When you see yourself
making objective improvements, the motivation
takes care of itself.

TOO MANY EXERCISES

Many people training calisthenics think they
need to do every exercise in every workout. This
approach may work to some extent for building
muscle and endurance or in circuit training, but it
does not work for maximum strength. Doing lots
of exercises gives the illusion of working hard. If
someone knows they’ve got 8-10 exercises in a
workout, their effort will naturally be reserved and
disbursed. Don’t make the mistake of spreading
yourself thin with suboptimal effort. The ma-
jority of people fall victim to the ‘more is better’
approach. This is why Pull-Up Pro prioritises the
most important exercises, nothing more or less.
Now it’s possible to give 100% effort on ‘the big
5’, getting stronger as you go and progressing
towards the one-arm and beyond.

BODYWEIGHT CALISTHENICS OR
WEIGHTED CALISTHENICS
In the calisthenics community, people are often
separated into two camps, bodyweight only or
weighted calisthenics. The purists insist on using
only bodyweight calisthenics. These people claim
weighted calisthenics is cheating, or that it is
not as effective, or they abstain from weighted
compounds for personal reasons. Nevertheless,
weighted calisthenics is becoming very popular.
Generally speaking, those who gravitate towards
weighted calisthenics tend to specialise in heavy
pulls at the expense of all else. As I hope you’ve
come to appreciate with Pull-Up Pro, black and
white thinking will short change results. Body-
weight purists are missing out on the multitude
of strength benefits from weighted compound
training. Weighted specialists who neglect one-
arm methods such as assisted or eccentric
training are also missing the big picture. The pro-
cess towards a one-arm pull will be much slower
if you never perform unilateral-based training.
Thinking all you need is bodyweight calisthenics
OR weighted calisthenics is a fallacy. Bodyweight
calisthenics AND weighted calisthenics combined
create an outcome where the whole is greater than
the sum of its parts.

LACKING OBJECTIVE
TRAINING METHODS
The reason most people give up on the one-arm
journey is that they lack signs of improvement.
After watching some free tutorials, it’s not diffi-
cult to discover a few exercises and try them out.
“Oh yeah, finger assisted one-arm training, I’ll
give that a go”. A few workouts go by, the training
is hard and it’s unclear if progress is being made.
The person will begin to be a little uncertain: “I
think I’m using my fingers less. I think I’m getting
stronger”. Such subjective reflection produces
no clear result, especially when the person gets
stuck on similar sets, reps and finger assistance.
This is one of the shortcomings of calisthenics,
especially concerning training techniques based
on feel. When it’s not clear if training performance
is improving, it’s no surprise people become dis-
couraged and quit. Pull-Up Pro is supported by
objective training methods to promote intrinsic
motivation. Every exercise can be quantified,
measured and tracked. There’s nothing more
honest than quantifiable training data. If you’re
not improving over the course of several weeks,
suck it up and try harder. Conversely, by seeing
strength gains happening in the program, that’s
also fuel to go harder. Seeing improvement in
your training provides tremendous intrinsic mo-
tivation – and seeing yourself level up provides
great satisfaction. There’s going to be no need
to watch inspirational videos of others. You’ll
become your own inspiration.
 NOT RESPECTING THE REPS
The low rep ranges in Pull-Up Pro prioritise
strength gain. Here’s the truth: Strength training
for low reps is difficult and making progress
happens at a snail’s pace. Don’t think you’re weak;
this is normal, and it’s a frustration everyone
experiences. Training with moderate rep ranges
is psychologically demanding in its own right.
Whatever the intensity or rep range, respect the
program and put in the work required on the day.

CONSTANT VARIETY
This is arguably the most common mistake
the average calisthenics enthusiast makes,
succumbing to the allure of training variety.
Replacing exercises, varying grips, and switching
exercise order EVERY workout are done to ‘shock
the body’. This concept is based on ‘bro-science’
and isn’t supported in the scientific literature.
Constant variety is inferior with respect to gaining
strength. Constantly switching things up leads to
less practice on a given movement pattern due
to session-to-session variety. Consistency and
repeat exposure use the same exercise and the
same technique to refine the skill of strength. It
is a superior method. Alternatively, people get
bored doing the same thing over and over and so
seek training which is novel, fun and interesting.
I can see where people are coming from with this
school of thought. Just be aware that you won’t
progress as quickly if your training needs to be
different all the time.

There’s a difference between varying every single

workout and adding variety after a few months.
To unlock the one-arm, to get insanely strong, we
have to stay focused and choose the latter.

Avoid the above mistakes and you’ll be ahead

of everyone else. Now it’s time to highlight
the important areas requiring awareness and
discipline.

SECRETS TO SUCCESS
Here are the most important principles for one-
arm pull success. Once you understand these
concepts, get ready for sustainable results and
an enjoyable journey.

PULLING SPECIALIST,
NOT PULLING GENERALIST
Achieving the one-arm pull in a reasonable time
requires sacrifice. With Pull-Up Pro we want
you focusing 100% of your pulling workouts on
training the one-arm pull. We don’t advise
additional pulling workouts, pulling exercises or
pulling goals. For example, trying to generalise
and improve the one-arm pull AND front lever
AND muscle-up isn’t wise. It’s not impossible to
train additional pulling exercises, but progress
will be painfully slow. Dedicating the entirety of
your pulling training towards the one-arm pull
will bring tangible progress. It’s best to focus
your efforts, achieve your goal and move on when
satisfied. Don’t perpetually chase everything at
once, it doesn’t work at this level of calisthenics.

REALISTIC EXPECTATIONS
Be prepared to experience the progress
rollercoaster that is the one-arm pull. That means
rapid improvements to start with, followed by
regular plateaus interspersed with slow gains
the stronger you become. Being aware that the
one-arm pull isn’t going to be easy or a short-
term process is critical for success. The one arm
journey is going to take many, many months –
for everyone. Appreciate this fact and get ready
for a challenging yet rewarding training goal. By
envisioning the inevitable difficulties to come,
you’ll be better prepared to overcome them when
they arrive.
 BODY-FAT PERCENTAGE
The impact of body-fat percentage on calisthenics
performance is massive. Being even just 1kg lighter
or heavier makes a world of difference to relative
strength. Take a look at the best in the world at
bodyweight movements; they are generally
quite lean. Now, I’m not saying you need to main-
tain 5% body fat year-round, with veins coming
out of your face. Instead, reflect on your situa-
tion and determine if you can maintain a leaner
physique. If you’re serious about the one-arm
and about prioritising calisthenics strength, 10-12%
body fat is realistic and sustainable for most
people. The less fat you carry, the easier it will
be to pull your body. The performance benefits of
being lean provide an incentive for staying con-
sistent with nutrition. Those who combine Pull-Up
Pro with attaining a lean physique are controlling
their controllables and will succeed at the one-
arm pull.

LISTEN TO YOUR BODY

What I’m about to cover is possibly the most
important advice you need to hear. Staying
healthy and avoiding injury is what separates the
professionals from the amateurs.

The professional is calculated about their progress

and constantly listens to their body. The profes-
sional applies progressive overload in a sustain-
able and realistic manner, submitting to the long-
term journey. The professional understands that
even a few kgs added to compound training or a
single rep with assisted training counts as pro-
gress. The professional appreciates that small
improvements from week to week add up to long
term changes. The professional makes sure to
take notice of how their body is feeling before,
during and after training. If the professional is
feeling pain-free, they continue training harder
in a sensible way. If the professional notices tendon
pain, they make short term modifications by re-
ducing training volume, intensity and loading.
Once symptoms settle, they will patiently phase
up training and see pain-free progress. If an acute
injury occurs or overuse symptoms persist, the
professional seeks medical guidance and does
what is required to get healthy.

The amateur is emotional and trains through pain.

The amateur lacks patience and wants progress
as quickly as possible, making large increases in
training volume and intensity. The amateur thinks
a single hard training session will bring huge
gains. The amateur seeks fatigue, exhaustion and
failure. As a consequence of this mindset, they
are unable to actualise linear improvements in the
long term. Frustrated with a lack of progress, they
try even harder, modifying the training program,
doing more exercises or training an additional
day per week. By following the ‘more is better’
mindset, the amateur finds their body won’t be
able to cope. Signs of overuse, such as golfer’s
elbow, begin but the amateur is too stubborn
to acknowledge and adapt. The amateur will
continue to train, their performance will suffer,
and their body will gradually deteriorate. The
amateur refuses to modify their training despite
clear warning signals. The amateur won’t seek
medical guidance in fear of losing their progress
and so mistakenly continues to train through pain.

Staying healthy and making small, sustainable

improvements is the secret to one-arm pull-up
success. Progress can’t happen when you are
injured – and the training process can’t be enjoyed
when you are injured.

REST PERIODS
Strength training requires long rest periods be-
cause of the fatigue it creates. For people new to
this style of training, three to five minutes of rest
will take some getting used to. The use of intui-
tion and a stopwatch is helpful for resting correct-
ly. Don’t stress about this. The important thing is to
rest until you are recovered and ready to give 100%.
Generally, this will coincide with that optimal three
to five-minute period. Beginning the next set too
soon means that the central nervous system won’t
be able to fire efficiently and performance will
suffer. If the number of reps from set to set reduc-
es considerably, chances are you’re not resting long
enough. For moderate rep ranges, which are less
taxing to the CNS, enjoy taking shorter rest periods
without any sacrifice. Respect the rest periods in
Pull-Up Pro and listen to your body!

TAKE THE 20% SERIOUSLY

Earlier we mentioned that 80% of results come
from compound training, assisted training and
eccentrics. Most people have no issues giving full
effort to the 80% because these styles of training
are enjoyable and relate directly to the one-arm
pull. Those who achieve long-term success put
genuine effort into the 20%. They reduce weak
links by hanging and training the rotator cuff and
arms with progressive overload. They measure
variables such as intensity and reps, making small
increases when possible. Just because weak-
link training, aka the 20%, comes at the end of
a session, it doesn’t deserve any less attention.
Those who work diligently with every aspect of
Pull-Up Pro will be healthier and stronger, and
they’ll progress faster.
 TRACK YOUR JOURNEY
For long-term success, track what you are doing
each training session. Write down the intensity
used, in addition to sets and reps. If you’re old
school, print out your training programs and
use a pen and paper. Otherwise, complete the
spreadsheet on your mobile, tablet or computer
during or immediately after training. If we don’t
write things down, they are forgotten. Let’s be
honest, most of us can’t even remember what we
did on our last workout. If we don’t have previous
exercise parameters written down, deciding what
to do with present and future training is difficult.
A big part of being motivated is seeing your
own results. By documenting the one-arm pull
journey, we’re reminded of how far we’ve come
and encouraged to continue. Tracking should
not be limited to the training program itself. Take
videos too. Every few weeks, film a working set
from the 80% category in Pull-Up Pro. This allows
instant form adjustments and comparisons to be
made over time.

At this stage of the Pull-Up Pro eBook, you’ve

been imparted with invaluable information. All
that remains is to learn how to progress with the
training program and what to do concerning injury.
 HOW TO PROGRESS

Linear periodisation is the progression method

used with Pull-Up Pro. When and where possible,
manipulate the following areas to grow stronger
over time.
Sets & Reps
A range is given in the Pull-Up Pro program
each week. Over the course of a training phase,
gradually increase the sets or reps. Long term
progression is key. Incremental improvements
week to week are more sustainable than large
jumps in one workout. Once you reach the upper
end of a set/rep range for an exercise, increase
intensity and repeat the process.

Intensity
The difficulty of every exercise in Pull-Up Pro is
governed by the intensity chosen. Weight added
and assistance provided are two examples of
such choice. Over time we want to be using
heavier weights on our compound exercises and
less assistance to increase intensity. The main
principle is choosing an intensity or setup for
each exercise which is challenging for the sets
and reps prescribed.
 Complexity & Unilateral Training
In addition to more volume (sets & reps)
and more intensity (difficulty of exercise),
increasing complexity is a viable option in
some circumstances. For example, you might
start doing external rotations with the arm by
the hip, increasing complexity over time with
elbow-supported external rotations at 90/90.
Another complexity progression is moving from
the two-arm to the one-arm scapula pull. The
notion of complexity refers to creating a more
demanding exercise by changing the setup
and technique. The tutorial videos in Pull-Up
Pro outline the progressions for increasing
complexity in chronological order.

Deloading
Thanks to linear periodisation, the Pull-Up Pro
Program becomes increasingly difficult over the
weeks. To facilitate recovery and actualise adap-
tation, every eighth week is a deload. By reducing
the sets and keeping intensity high, you can keep
practising technique while allowing the nervous
system time to recover. A deload also provides
our muscles, tendons and ligaments with a
much-deserved opportunity to recuperate. A
momentary mental break from difficult training
will be helpful from a psychological perspective.
Deload weeks help to reduce the potential for
burnout, a common feeling people experience on
their one-arm journey. Failing to deload a training
program is associated with feeling emotional,
physical and mental exhaustion caused by pro-
longed stress. I want you excited about training,
seeing progress and staying healthy. Do the plan
as described; do the deload.

INJURY
Although Pull-Up Pro has been designed by
physiotherapist Daniel Vadnal, accidents some-
times happen. Acute injuries such as muscle tears
are a real possibility with hard training. It’s the
risk we all acknowledge when choosing this path.

However, over use injuries are an area over which

we have greater control. If you’re smart and
patient, elbow or shoulder pain does not have
to accompany the one-arm pull. The best way to
stay healthy is to employ tolerable increases in
training volume and intensity. Nothing, I repeat
nothing, will be as effective for reducing injury
risk and promoting strength success as load
management.

No massage, training equipment, rehab exercise

or health gimmick will work if one’s training method
is flawed. If you do begin experiencing worsening
overuse symptoms, reflect and consider the possi-
bility that you might be doing too much too soon.
Secondly, seek the guidance of an experienced
physiotherapist, in person, for an assessment and
rehab plan.
 FINAL WORDS
It’s time to act like a professional and not an
amateur. Put in the work and earn your one-arm pull.
With great knowledge comes great responsibility.

Train Hard.
Daniel Vadnal
 Want to be STRONG like a gymnast,
LOOK like a bodybuilder and MOVE freely?

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