Posted: 2/15/2012 6:28:11 AM EDT
|
Pull ups are one of my favorite exercises. I did them since I was a kid, but had to stop a few years ago due to shoulder problems and now I'm trying to ease back in.
Pull up stations seem to have different handle bars such as angled down, or down and out, or straight out (more bicep use), etc. When I used to do pull ups, all I used was a straight bar. What is the best handle bar position for pull ups to reduce the potential for shoulder wear and tear? Any other tips are welcome. Thanks. |
|
Did you get shoulder surgery, rehab it or have you just been resting it?
I hurt my shouder doing military presses back in '08. I didn't get it looked at right away. I started doing specific exercises that targeted the muscles around the rotator cuff. It helped a lot and I was able to get back into working out but it nagged me. I finally had shoulder surgery to clean up some bone spurs. I would suggest go get a specialist to xray your shoulder to see if you have any major damage. |
|
the guys that said with any bar can hurt you is right, but the one that gives me the less issues is a wide bar angled down slightly.
I have torn my rotator cuff twice in the left shoulder and once in the right, took me a year the last time to rehab my left shoulder to the point i could lay on the ground and get my arm to lay down flat when at a 90 degree angle. I do pull ups all the time but i do them as wide as possible with a angled down grip if possible, seems to not suck as bad. |
|
Quoted:
Quoted:
Quoted:
With any bar, you risk shoulder damage. This. Quit doing pull ups/chinups. Start doing pull downs. Your shoulders will thank you especially in the long run. Would assisted pull up/chin ups be any better or worse than pull downs? I kinda see assisted pull ups as cheating. You will get a much better workout with pull downs. |
|
Quoted: Quoted: Quoted: Quoted: With any bar, you risk shoulder damage. This. Quit doing pull ups/chinups. Start doing pull downs. Your shoulders will thank you especially in the long run. Would assisted pull up/chin ups be any better or worse than pull downs? I kinda see assisted pull ups as cheating. You will get a much better workout with pull downs. How so? Asserting that assisted pullups are cheating is as silly as stating that kipping pullups are cheating...it's just a different movement. Better workout with pulldowns? I doubt that. |
|
Quoted: Learn to keep an active shoulder and use good form. Pullups are not the devil. Posted Via AR15.Com Mobile Exactly. Active shoulder is key. Obviously you should not be kipping, as that puts a lot of stress on the shoulder and should only be done once someone has progressed to the point where they can safely do it. Active shoulders means that at the bottom of the pullup you sort of shrug, which brings the shoulder up by your ears. This helps protect the joint. Start slow, start with assisted pulls with a machine or bands and work up slowly from there. If you feel an injury coming on STOP and re-evaluate what you're doing. Pullups are one the greatest movements ever. |
|
Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells.
I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. |
|
Quoted: Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion. Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. |
|
Quoted:
Quoted:
Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion.
Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Is chest up, shoulders back like a woman pushing out her breast correct to maintain tightness in the shoulder? I am trying to visualize the shrug thing. Are the shoulders up and tight through the full range up motion or pulled up at the bottom? I am a little sore between my shoulder today, but it goes away if I sit straight and keep good posture. I am doing assisted pull ups and working to get my form right first. |
|
Quoted: Not really, just try to bring your shoulders to your ears, that should do it. Quoted: Quoted: Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion. Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Is chest up, shoulders back like a woman pushing out her breast correct to maintain tightness in the shoulder? I am trying to visualize the shrug thing. Are the shoulders up and tight through the full range up motion or pulled up at the bottom? I am a little sore between my shoulder today, but it goes away if I sit straight and keep good posture. I am doing assisted pull ups and working to get my form right first. ETA- don't follow this advice, see my corrections on the next page...sorry...
|
|
Quoted:
Quoted:
Not really, just try to bring your shoulders to your ears, that should do it.
Quoted:
Quoted:
Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion.
Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Is chest up, shoulders back like a woman pushing out her breast correct to maintain tightness in the shoulder? I am trying to visualize the shrug thing. Are the shoulders up and tight through the full range up motion or pulled up at the bottom? I am a little sore between my shoulder today, but it goes away if I sit straight and keep good posture. I am doing assisted pull ups and working to get my form right first. I think ROG is trying to say don't relax at the bottom of the pullup as you're putting too much strain going from muscle to dead weight on the shoulders and then tensing back up again. Stay one consistent pull. At least that's how *I* do it and interpreted it. 
|
|
Quoted:
Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Oh, I should have read this.  Yes, that's what I was trying to say.
|
|
Quoted:
Quoted:
With any bar, you risk shoulder damage. This. Quit doing pull ups/chinups. Start doing pull downs. Your shoulders will thank you especially in the long run. A lot of people will argue the exact opposite. I forget exactly why but I remember reading a few places that pull downs are the debbil and assisted pullups are supposed to be better. |
|
Quoted:
Quoted:
Quoted:
With any bar, you risk shoulder damage. This. Quit doing pull ups/chinups. Start doing pull downs. Your shoulders will thank you especially in the long run. A lot of people will argue the exact opposite. I forget exactly why but I remember reading a few places that pull downs are the debbil and assisted pullups are supposed to be better. People do pull downs wrong, like behind the neck, puts a lot of stress on the shoulder and RC. Posted Via AR15.Com Mobile |
|
Quoted: Quoted: Quoted: Not really, just try to bring your shoulders to your ears, that should do it. Quoted: Quoted: Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion. Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Is chest up, shoulders back like a woman pushing out her breast correct to maintain tightness in the shoulder? I am trying to visualize the shrug thing. Are the shoulders up and tight through the full range up motion or pulled up at the bottom? I am a little sore between my shoulder today, but it goes away if I sit straight and keep good posture. I am doing assisted pull ups and working to get my form right first. I think ROG is trying to say don't relax at the bottom of the pullup as you're putting too much strain going from muscle to dead weight on the shoulders and then tensing back up again. Stay one consistent pull. At least that's how *I* do it and interpreted it. I think that is important for any lift or resistance exercise, you have to make everything tight. I think lack of tightness in the bench press is what causes the most injuries to the shoulder. |
| When I first started in the gym and I couldn't do a single pullup I would do pull downs. I still do them as a way to warm up before getting onto the pullup bar, just as you wouldn't start lifting with your working sets, I don't think you should either with pullups so I usually go and start on the lat machine first and do 3 sets of warm ups to get blood flowing to my back, posterior shoulder and my biceps. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Not really, just try to bring your shoulders to your ears, that should do it.
Quoted:
Quoted:
Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion.
Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Is chest up, shoulders back like a woman pushing out her breast correct to maintain tightness in the shoulder? I am trying to visualize the shrug thing. Are the shoulders up and tight through the full range up motion or pulled up at the bottom? I am a little sore between my shoulder today, but it goes away if I sit straight and keep good posture. I am doing assisted pull ups and working to get my form right first. I think ROG is trying to say don't relax at the bottom of the pullup as you're putting too much strain going from muscle to dead weight on the shoulders and then tensing back up again. Stay one consistent pull. At least that's how *I* do it and interpreted it. I think that is important for any lift or resistance exercise, you have to make everything tight. I think lack of tightness in the bench press is what causes the most injuries to the shoulder. Exactly. Physics is all. |
|
Quoted:
Pull ups are one of my favorite exercises. I did them since I was a kid, but had to stop a few years ago due to shoulder problems and now I'm trying to ease back in. Pull up stations seem to have different handle bars such as angled down, or down and out, or straight out (more bicep use), etc. When I used to do pull ups, all I used was a straight bar. What is the best handle bar position for pull ups to reduce the potential for shoulder wear and tear? Any other tips are welcome. Thanks. I'm a bodybuilder who is currently waiting for an MRI on my shoulder. So I feel for you. Different positions will change the ratios of isolation between lats and biceps (both of which are the major muscles targeted by this movement). Increasing lat isolation would require a wider grip + palms out but it generally aggravates the shoulder a little more. The closer your grip comes in, the more your biceps start to get involved. Palms in (facing you) shouldn't aggravate the shoulder too badly unless your front deltoid is injured. (Or you have bursitis which would probably make any motion with your arm raised slightly painful as a result of an overly inflamed bursa) That being said, the pull down and the pull up should not be any different in terms of aggravating your shoulder. Unless of course, like many people, you perform the lat pull down improperly by leaning back and rowing it instead of actually pulling it down. If the pull up/chin up hurts your shoulder then you should stop doing them immediately. You don't want to damage your shoulder any further, it becomes a bigger problem down the road and can take you out of the upper body game for a while. Some replacement workouts that I recommend for your back: Bent Over Barbell Rows (Be careful with this one) Bent Over Dumbell Rows ^ With both of those lifts focus on driving the weight back with your elbows and towards your waist so that you're activating your lats. Underhand Cable Rows are one of my favorite workouts as well. Good luck! |
|
Quoted:
Quoted:
Pull ups are one of my favorite exercises. I did them since I was a kid, but had to stop a few years ago due to shoulder problems and now I'm trying to ease back in. Pull up stations seem to have different handle bars such as angled down, or down and out, or straight out (more bicep use), etc. When I used to do pull ups, all I used was a straight bar. What is the best handle bar position for pull ups to reduce the potential for shoulder wear and tear? Any other tips are welcome. Thanks. I'm a bodybuilder who is currently waiting for an MRI on my shoulder. So I feel for you. Different positions will change the ratios of isolation between lats and biceps (both of which are the major muscles targeted by this movement). Increasing lat isolation would require a wider grip + palms out but it generally aggravates the shoulder a little more. The closer your grip comes in, the more your biceps start to get involved. Palms in (facing you) shouldn't aggravate the shoulder too badly unless your front deltoid is injured. (Or you have bursitis which would probably make any motion with your arm raised slightly painful as a result of an overly inflamed bursa) That being said, the pull down and the pull up should not be any different in terms of aggravating your shoulder. Unless of course, like many people, you perform the lat pull down improperly by leaning back and rowing it instead of actually pulling it down. If the pull up/chin up hurts your shoulder then you should stop doing them immediately. You don't want to damage your shoulder any further, it becomes a bigger problem down the road and can take you out of the upper body game for a while. Some replacement workouts that I recommend for your back: Bent Over Barbell Rows (Be careful with this one) Bent Over Dumbell Rows ^ With both of those lifts focus on driving the weight back with your elbows and towards your waist so that you're activating your lats. Underhand Cable Rows are one of my favorite workouts as well. Good luck! You hit the nail on the head with most of what you said. Yes, the injury was part bursitis according to my doctor. At times, it's extremely painful to lift my arm to hit a lightswitch when I wake up in the morning. On bent over dumbbell rows and cable rows, those worked great for me to work my way up to unassisted pull ups. Since you mentioned them cable rows, I am now doing three sets of 10-8-6 reps, preceded by a lightweight warm up set. Would you recommend I increase the weight and drop the reps? Focus is mainly gaining strength without exacerbating my shoulders. Thank you, all, for the advice. |
|
Quoted:
You hit the nail on the head with most of what you said. Yes, the injury was part bursitis according to my doctor. At times, it's extremely painful to lift my arm to hit a lightswitch when I wake up in the morning. On bent over dumbbell rows and cable rows, those worked great for me to work my way up to unassisted pull ups. Since you mentioned them cable rows, I am now doing three sets of 10-8-6 reps, preceded by a lightweight warm up set. Would you recommend I increase the weight and drop the reps? Focus is mainly gaining strength without exacerbating my shoulders. Thank you, all, for the advice. Seated cable rows, I find, are far more effective at a moderate weight in the 8-12 rep range (the same with dumbbell rows). As soon as the weight gets too heavy and the reps start to drop, I lose that full connection with my lats. Although as a general rule, I think alternating between Heavy/Low Rep and Light/High Rep on different days is the best option. Bent Over Barbell rows I normally do 5 x 5s with (5 sets / 3-5 reps). You really have to be careful with this workout though, it can be really rough on your lower back. The truth is, you should take some time off to let your shoulder get better. |
|
I've got a friend who hurt himself pretty good doing wide gripped pullups. Honestly, I view them has unnecessary and unsound. I seriously doubt any of us bench press with significant weight with a wide grip, nor do we over head press with a wide grip, and the snatch is somewhat different. With wide pullups, benches and presses, it compromises the shoulder by putting pressure outside of its natural range of motion for weight bearing work. It's sorta like deadlifting with the bar too far out from your scapulae alignment. You are putting too much pressure on the lever arm by doing so. Look how untrained individuals get out of pools, do they spread their arms out wide or are they usually shoulder width? The only exception that I can think of is that of rock climbers. I wonder what sort of incidence they have as it relates to s houlder injuries or if there is considered to be good rock climbing form.
|
|
Quoted:
Quoted:
Learn to keep an active shoulder and use good form. Pullups are not the devil. Posted Via AR15.Com Mobile Exactly. Active shoulder is key. Obviously you should not be kipping, as that puts a lot of stress on the shoulder and should only be done once someone has progressed to the point where they can safely do it. Active shoulders means that at the bottom of the pullup you sort of shrug, which brings the shoulder up by your ears. This helps protect the joint. Start slow, start with assisted pulls with a machine or bands and work up slowly from there. If you feel an injury coming on STOP and re-evaluate what you're doing. Pullups are one the greatest movements ever. Just don't drop to full extension too fast and get tennis elbow. Taken me a year to get rid of that. |
|
Quoted: Quoted: Quoted: Learn to keep an active shoulder and use good form. Pullups are not the devil. Posted Via AR15.Com Mobile Exactly. Active shoulder is key. Obviously you should not be kipping, as that puts a lot of stress on the shoulder and should only be done once someone has progressed to the point where they can safely do it. Active shoulders means that at the bottom of the pullup you sort of shrug, which brings the shoulder up by your ears. This helps protect the joint. Start slow, start with assisted pulls with a machine or bands and work up slowly from there. If you feel an injury coming on STOP and re-evaluate what you're doing. Pullups are one the greatest movements ever. Just don't drop to full extension too fast and get tennis elbow. Taken me a year to get rid of that. Definitely, another good point. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Learn to keep an active shoulder and use good form. Pullups are not the devil. Posted Via AR15.Com Mobile Exactly. Active shoulder is key. Obviously you should not be kipping, as that puts a lot of stress on the shoulder and should only be done once someone has progressed to the point where they can safely do it. Active shoulders means that at the bottom of the pullup you sort of shrug, which brings the shoulder up by your ears. This helps protect the joint. Start slow, start with assisted pulls with a machine or bands and work up slowly from there. If you feel an injury coming on STOP and re-evaluate what you're doing. Pullups are one the greatest movements ever. Just don't drop to full extension too fast and get tennis elbow. Taken me a year to get rid of that. Definitely, another good point. In fact, anymore I usually stop just a hair short of full extension to prevent shocking the joint. |
|
I'm funked up with some Brachioradialis tendonitis recurrent as a result of doing kipping pullups and dropping too fast... It took me a long time to realize it was the fast drop that bothers me. Wide grip pullups are fine /c good form... Any exercise has injury potential... hard to beat the lat activation afforded by wide grip lat pulldowns... |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
Learn to keep an active shoulder and use good form. Pullups are not the devil. Posted Via AR15.Com Mobile Exactly. Active shoulder is key. Obviously you should not be kipping, as that puts a lot of stress on the shoulder and should only be done once someone has progressed to the point where they can safely do it. Active shoulders means that at the bottom of the pullup you sort of shrug, which brings the shoulder up by your ears. This helps protect the joint. Start slow, start with assisted pulls with a machine or bands and work up slowly from there. If you feel an injury coming on STOP and re-evaluate what you're doing. Pullups are one the greatest movements ever. Just don't drop to full extension too fast and get tennis elbow. Taken me a year to get rid of that. Definitely, another good point. In fact, anymore I usually stop just a hair short of full extension to prevent shocking the joint. Thanks. I will keep that in mind. |
|
Quoted: Quoted: Not really, just try to bring your shoulders to your ears, that should do it. Quoted: Quoted: Yep, you got it. Hanging limp put a lot of stress on the shoulder. Elbows can and should be straight to get full range of motion. Thanks, all. I should have clarified that my orthopedic doctor attributed my shoulder problems to push ups and bench presses, not pull ups. I was great at pull ups, however, I did way more push ups which pulled my shoulders forward. Still today, I cannot do more than five push ups without pain. I am trying to find a comfortable range of motion for presses with light dumbbells. I've always looked at pull downs as cheating so I am going to stick with pull ups so long as there is no pain. If I understand correctly, an active shoulder means not hanging completely limp. The elbows can be straight, but I should maintain some shoulder tightness, right? Thanks, again, for the advice. Is chest up, shoulders back like a woman pushing out her breast correct to maintain tightness in the shoulder? I am trying to visualize the shrug thing. Are the shoulders up and tight through the full range up motion or pulled up at the bottom? I am a little sore between my shoulder today, but it goes away if I sit straight and keep good posture. I am doing assisted pull ups and working to get my form right first. So like 3 or 4 days later a little light bulb goes off over my head...apparently I wasn't paying attention when I typed this: Shoulders by the ears is a good way to tell if you do not have active shoulders. Do this: pull your shoulders down, away from your ears. Try to pinch your shoulder blades together...this is active shoulders. Sorry for the brain fart...as they say in GD, I herped then I derped  |
|
Quoted:
Quoted:
You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp
|
|
Quoted: Quoted: Quoted: You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it
|
|
Quoted:
Quoted:
Quoted:
Quoted:
You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp
Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Whoo.... I thought only pansy's kipt Or people that can't do it 
|
|
Quoted:
Quoted:
Quoted:
Quoted:
You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp
Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Actually, it was my left elbow that bitched at me for extending too hard and fast. |
|
Quoted: Quoted: Quoted: Quoted: Quoted: You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Actually, it was my left elbow that bitched at me for extending too hard and fast. That's interesting, haven't seen that myself. My elbows get really painful from dips... |
|
Quoted:
I've been doing wide grip overhand pullups for atleast 15 years now. I cant see how it would be bad for shoulders. If you have bad genetics and you hurt yourself, That sucks. The pull up is rarely the cause of the shoulder injury but it can be painful/bad with an existing one. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp
Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Actually, it was my left elbow that bitched at me for extending too hard and fast. That's interesting, haven't seen that myself. My elbows get really painful from dips... Same here. I was actually going to start another thread on dips. |
|
Quoted: Quoted: Quoted: Quoted: Quoted: Quoted: Quoted: You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Actually, it was my left elbow that bitched at me for extending too hard and fast. That's interesting, haven't seen that myself. My elbows get really painful from dips... Same here. I was actually going to start another thread on dips. I'll be following that one if you do. Dips and muscle ups on the rings if I do them too much really cause a lot of pain for me. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp
Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Whoo.... I thought only pansy's kipt Or people that can't do it
What's the purpose of kipping pull-ups? I thought it was a poor form done by those who don't have the strength for controlled pull ups. |
|
Quoted: Quoted: Quoted: Quoted: Quoted: Quoted: You do that during the entire pullup or just at the bottom? You should pretty much already be doing throughout the movement...it's hard to do a pullup without active shoulders except for at the bottom where it's easy to go limp. I'm going to have to pay attention next time I do some. Active shoulder is an entirely new concept and term to me. Herpadyderp Typically people who have injured shoulders doing pullups because they 1. go limp at the bottom 2. just slam down at the bottom like HeavyMetal mentioned 3. try to kip before they're strong enough to handle it Whoo.... I thought only pansy's kipt Or people that can't do it What's the purpose of kipping pull-ups? I thought it was a poor form done by those who don't have the strength for controlled pull ups. No, it's more of a muscular endurance thing, or for speed. ETA- I should say that SOME people kip because they can't do deadhangs- this is bad and can lead to injury. Other people (like me) kip to get through a workout faster, or to specifically build muscular endurance. Of course I do deadhangs and weighted pullups too.
|
|
[/quote]
So like 3 or 4 days later a little light bulb goes off over my head...apparently I wasn't paying attention when I typed this: [/quote] Shoulders by the ears is a good way to tell if you do not have active shoulders. Do this: pull your shoulders down, away from your ears. Try to pinch your shoulder blades together...this is active shoulders. Sorry for the brain fart...as they say in GD, I herped then I derped No worries. I got the general idea of keeping everything tight. The past two trips to the gym I made sure to keep the shoulders active and not hang like a noodle. I wasn't going limp hanging there before, but I just put more attention into making sure everything stayed tight through the whole movement. If I got to a point where I started to fatigue and get sloppy I stopped. I have figured out that pretty well everything in the gym centers around good form. I assume doing less of something correctly is better than doing more of something half assed. I might be wrong, but at least I stand less of a chance of messing myself up and end up laying on the couch moaning in pain. |