Elbow Pain with Pullups QUICK FIX
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Does your elbow hurt right on the inside hereevery single time you step up to a bar to do a Pull Upé I think I might know what's going on, andas a matter of fact, I can help you determine not only how to get through a session so youcan get back to doing Pull Ups the right way without pain, but also to maybe have a little bit more awarenessof what might be causing it in the first place. And we can actually try to fix that now, onceand for all.
Elbow pain is one of the most common sourcesof discomfort when we lift. The problem is that the elbow, and I've talked about it before,is what we call a consequential joint. So, it's sort of at the mercy of what happensabove and below. So what happens at our shoulder, what happens here at our wrist, the elbowjust kind of goes along for the ride. Unfortunately, not having much of a say inwhat we do, we've got to be aware of what's going on at the wrist and what's going onat the shoulder if we want to try to protect the elbow. When we do Pull Ups, it's sort of the samething that happens with any exercise we do,
we want to get the damned thing done. So what we do is, we cheat our way throughreps even if we have to, and you've seen guys do it all the time. They start getting up,the first they'll do is whaté They'll try to pull a little bit more thisway, and they'll try to reach their chin up, anything they can to get themselves to appearas if they're getting their body up closer to the bar. And yes, doing this, will help us to get alittle bit higher because we're going to use the strength of our forearm flexors to addto the contribution of the lats so we can
get there. And even more than that, we'll even use ourfinger flexors and our pronators. Do you ever see guys kind of look like they're screwingthemselves up into the bar this wayé So, they're kind of like this, and they'retrying to pull their hands down even though they're on a fixed bar. They're twisting andpulling to see if they can get themselves up a little bit more. The problem with all three of those moves,the flexion of the fingers, the pronation of the wrist into the bar, the flexion ofthe wrist itself for the forearm flexors is
all these muscles attach right here to thislittle tiny bump on the inside of your elbow, this little bony bump on the inside of yourelbow. That's a lot of tension and force that getsgenerated and passed onto this little tiny bump that has to absorb all that and guesswhaté It can't, and it starts to break down. So, when you're starting to do your Pull Ups,if you first get an awareness of 'I can't cheat. I have to let myself use my shouldersfirst.' Let the shoulders initiate the move. Packthose shoulder blades down and in. Remember, I talked about the shoulder contributing.
Once those are down and in, now you're goingto let yourself pull the rest of the way, but don't continue to try to cheat your repsforward by allowing all these muscles to contribute because over time it's just not somethingthose muscles are built for. The lats, sure. They can handle the job. Your little tinyforearmsé They can't,. And it doesn't matter if you have huge forearms,they still can't maintain and withstand all that tension. Now, if you already have thisproblem, what you need to do is try this little fix that I'm going to show you right here.Let's head up to the bar. Ok, so if you're already suffering from thiselbow pain, what you do is, you come up to