Proper Pull-Up Elbow Position | No Golfer's Elbow or Shoulder pain
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- Опубликовано: 28 авг 2024
- Prevent shoulder pain and elbow pain by putting your elbows in proper position during the pull up
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I have dealt with a huge amount of inner elbow pain over the years doing pull-ups improperly, and I bet you have too. Most people don't do pull-ups and chin-ups correctly; they sacrifice form for reps, and mask poor mobility and lack of upper back strength with improper pulling patterns. I've done it, you've done it, and we both have to stop.
This video will show you how to keep tension off of your elbows and on your back where it belongs. The key to a good pull-up is a strong, engaged core, retracted scapula, and an elbow position that puts them behind your back at the top of the movement.
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Probably the best, realest pull up video I have ever seen.
Wow--thanks brother! Really appreciate it!
By the way... Totally random, but is your avatar Denton from Deus Ex? You can safely ignore the question if you have no idea what I'm talking about :)
I've been struggling with golfer's elbow myself. Until really researching what was causing it I had no idea I've been doing pullups completely wrong for two decades. So now I'm giving it time to rest while I relearn pullups and I'm watching a lot of videos like this. Wanted to say thanks, both for the pull up tips, and also for rocking the hair bands in the background. Any gym that plays Winger is a gym worth joining.
Hey man I have to say that this is the single best pull-up tip I’ve come across that has made my medial elbow pain with pull-ups go away. I’ve been scouring the internet, reading Kelly Startetts book, and trying different things. This elbows back cue has saved my elbow. Thank you 🙏
David, thanks so much for the feedback man! Might I also recommend ring pullups if you haven't done them yet. They have been a huge game changer for me with regard to elbow pain. Thanks again!
I watch literally hundreds of videos dealing with pull-ups, toes to bar, and many quality exercises to us proper technique. This is an absolutely fantastic video from start to finish. Quality sound, camera and explanations. Your attitude, honesty and presentation is the best. The gym posters are a plus…Thank you.
Thanks so much!
Thank you for making this video!!! I was wondering why my shoulders would hurt so much on wide grip pull-ups. I was flaring my elbows out instead of keeping them in and driving my elbows back. This took all the pain out of the movement!!
You're so welcome!
The basics is where the majority of us need to focus. Keep educating on form, safety, basic lifts, basic movements. This is great instruction. there’s a lot of goofy stuff out there.
Agreed. Basics can take most people about as far as they need to go. I appreciate the feedback. Thanks man!
6 years later and still helpful thanks
Personally, I believe the problem to be curling the wrists when we try to get up over the bar. If doing pullups or chins, move your hands closer together- puts less stress on the elbows- and either wrap your wrists tight or try to concentrate on maintaining them totally neutral with no flexion or extension. I personally have moved to the neutral grip pullup, only. Concentrate on keeping your wrists as still as possible. Start with scapular retraction, followed by pulling the elbows straight down. Strict form is key. Better to do lower reps with strict form than more reps with sloppy form and risking injury. If you can’t pull your self over the bar, don’t force it. You can just focus on that part of the movement by hanging in that position until you get stronger.
Great points, man. Thank you
I also forgot to add that it helps me when I force my elbows as close together as possible; takes pressure off of the Medial Epicondyle, aka the inner elbow.
Great video (subscribed), and one that's close to my heart, as I've been struggling with golfer's elbow, self-inflicted through poor form in chin-ups. It's starting to get a bit better now, and I'll be sure to follow your advice next time I step up to the bar. It's always reassuring to see someone who has managed to overcome this problem. You mentioned that you might do a video on techniques to get over golfer's elbow - would love to see that. Thanks for the tips!
Hey Andrew, thanks for watching, commenting and subscribing! The reassurance goes both ways, man.
I've been planning on creating a video series highlighting my dealings with golfer's elbow for a while, but just haven't made it happen yet. That said, I'll cut to the chase and give you the three free things that have worked best for me (other than what's covered in this video):
One: Diet. I hate to say it because it's not sexy, and it sucks, but cutting certain inflammatory foods from my diet has made the biggest difference yet. I get pretty bad joint inflammation when I eat dairy, but for some reason I thought Greek yogurt was fair game...nope. The week I cut it out was night and day for my elbow pain (as well as other joints). Do a diet like Whole 30 to help diagnose what foods you have an intolerance for
Two: Rings. I've since switched to doing ring pullups almost exclusively. I won't get into the minutiae, but they are a total game changer. I'm always sure to center my index and middle finger on the ring, which puts far less stress on the medial elbows (where golfer's elbow dwells).
Three: Exercises. I've worked elbow treating love into my workouts. Check out Smashwerx and MobilityWOD here on RUclips for tons of golfer's elbow exercises. Here's one of my favorites: ruclips.net/video/F9i26FSwVq8/видео.html
Later Brother!
Wow - thanks so much for taking the time to get all that down. Hadn't thought about diet, but it can't hurt to try. I have rings and I've been using them for dips. Pullups (my favourite exercise of all time) are not possible at the moment, but I'll be sure to use the rings when my elbows get a bit better. Finally, I think I've got to try that voodoo flossing! Once again, thanks so much for the detailed response!
+Andrew Baker no prob. Best of luck
Dude, most people recover from these things, ya just have to realise there's more to life than training, and to chill while you heal.
I had been doing pull ups with no problem, but then I hurt my elbow (golfers elbow) working on my farm. Then it became almost impossible to do a pull up. I have changed my technique and am getting back to doing pull ups again. You video show the best technique. Thanks.
Thanks very much! For what it's worth, I strongly recommend incorporating ring pull ups when battling golfer's elbow...I still do some straight bar, but I've predominantly changed to rings. Huge game changer over time.
Looking forward to your video on how to deal with my golfer's elbow. This video was very helpful. Thanks
Thank you--I'm glad you found it helpful! I made a series on golfer's elbow here:
Golfer's Elbow Treatment: ruclips.net/p/PLBBYnCMf5IRPn-yP-yVMOO5hu4ZeOBBT8
Three Storm Fitness Excellent. Thanks
Great video! I've been lifting for many years, and also have elbow tendinitis that comes and goes. Always good to watch refresher videos occasionally even on the basic lifts to see other people's perspectives. I'll try out your tips later this afternoon :)
This is exactly what i needed, immediately made a difference for me, thank you man!
Actually works 💪. Thanks
l had a elbow injured a few months back l totally know what you are talking about man!! Just a couple of remarks ;
1. That gym you work out looks so cool ! looks like you have lots of free space and is not so crowded .
2.Thank you for being so polite to your camera's man that is always a plus for buds who helps us !! and 3rd....
..can we start a found raiser for get you a better camera? your vids are very helpful and l am very thankful for you to take the time to make them
+Daniel Valencia yeh, I'm a big fan of the gym (Body Barn). I normally workout and film during my lunch break from my day job, and it's a pretty sparse crowd then
I gotta be nice to my camera "crew". 90% of the time, I just ask a random person in the gym if they'll film me. It's a good, albeit unorthodox , way to meet new people.
Ha, no fundraiser necessary. Right now I'm just shooting from my phone. As the channel picks up more clout, and I have more time to dedicate to production, I'll definitely ramp up the hardware. For now, I'll keep limping along with my amateur charm :)
I really appreciate you watching and all the great feedback!
Yes!! My left elbiw has been killing from doing 200-300 pullups a week. That's going from 100 for nine months.
dealing with this now and I suspected it was my bad form on the Cybex Row and also doing pullups wrong .Going to try these suggestions at my next workout tomorrow .Hope it helps .Golfers elbo friggin sucks !
I agree. It does suck. Hope these tips helped you out. Also, might I recommend ring pullups? They changed the game for me. Here's a video I did a while back: ruclips.net/video/CUFMGsctdhM/видео.html
Understandable. Great advice!
There so many youtubers telling to either tuck your elbows in and squeeze like the mistake you said or to do it like you with kind of flared elbows
Thanks :)
Fantastic video dude. Great content.
+GlarhzillaFox thanks very much!
Lmao Firehouse in the background
I experience pain in the middle of my elbow rather then on the inside or outside is this the same principle?
The pain is in a different location, but the cause may be the same. Been a while since I watched this video, and I can't remember everything I said, but basically, if your shoulders and/or wrists lack the mobility and/or stability during the pull-up the stress is going to go somewhere, and it usually winds up somewhere in the elbow.
I've since switched almost exclusively to ring pullups. Makes a world of difference for elbow pain. Here's a video I did a while back: ruclips.net/video/CUFMGsctdhM/видео.html
Hope that helps!
Three Storm Fitness thanks
Another thing I noticed is that his wrists stay completely straight with little to no bend in the forearms...
THe back is doing the work...not the arms.