Pain with Pull Ups? (How To Help Shoulder and Elbow Pain)

Рет қаралды 74,507

Күн бұрын

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Experience elbow or shoulder pain during pull ups? Watch this video for short and long-term solutions.
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Overview (0:00)
Elbow Pain (1:23)
Shoulder Pain (3:07)
Accessories (4:03)
Volume, Frequency, Intensity (5:45)
Alternatives (6:27)
Regressions (7:20)
Summary (7:38)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Пікірлер: 65

@jairah234 11 ай бұрын

Great details and very thorough, thank you, love the inclusion of alternative movements, mobility exercises, and exercises to build up towards the goal movement.

@AmyW133 4 ай бұрын

This video is 💯 legit. I saw and felt results just after the first week. Thank you!

@zaketenyu1932 Жыл бұрын

the collarbone to the bar tip instantly fixed my left shoulder pain :))) thank you

@TheRussianviking 3 жыл бұрын

Very good suggestions. Good job with your channel

@bobbyjoefit 3 жыл бұрын

Great explanation of pullup. Touching on the external rotation and the down and back cues are dime pieces for me

@philipkim9779 3 жыл бұрын

Thank you for the great cues! Bending the bar and collar bone to bar cue really helped with my pull up performance and irritation in my shoulder.

@E3Rehab 3 жыл бұрын

Great to hear, Philip!

@fazmercs532 3 жыл бұрын

I was having some elbow/shoulder pain. This guys technique is 100%. Stopped the pain.

@TheKingOfHeartsIV Жыл бұрын

thanks i’ll try this later for me shoulder pain

@apolyedapolyed7524 Жыл бұрын

Crystal clear 👍👍

@dailychatwithadam 2 жыл бұрын

fantastic vid

@SuperVigilante007 3 жыл бұрын

Incredible video!!!

@E3Rehab 3 жыл бұрын

Thank you!

@trappart9209 11 ай бұрын

Top quality video

@ubiquitousgamer9176 3 жыл бұрын

thankyou.

@doronuzanhebrew 6 ай бұрын

spectacular

@lorini11 3 жыл бұрын

the work on your channel is something to behold,,, thanks to coach Zack Talander for having found your content. Truly the pinnacle of fitness education

@E3Rehab 3 жыл бұрын

Thank you!

@friedpicklezzz 2 жыл бұрын

Thank you for this advice!!! As of late I have pain in my right upper arm (the outer part, deeper inside, I lack the knowledge to describe it in more detail) so I’m trying to pinpoint what’s happening.

@haroonaq8709 Жыл бұрын

The bridge connecting chest with the shoulder?

@amiraabdel-fadil431 Жыл бұрын

Same here

@anfelfifi1160 2 жыл бұрын

Hi sir ..sir what can do for my shoulder problem limited overhead internal rotation and extension with rounded shoulder

@OneManStartup 3 жыл бұрын

What if a person have hypokyphosis? I have it and have major pain below scapula after doing pull-ups. What would you recommend?

@orz5516 Жыл бұрын

Hi I'm doing bara my whole life and I have serious pain now inside my left arm (in the upper part of my arm byceps) when pulling or doing bars. Any ideas for that?

@Diamondxx47 Жыл бұрын

i have pain on my shoulder and triceps relatively close to armpit on my right side when i execute the exercise but when i am hanging there is no pain and when i pull myself up my right side stays down compared to my left due to pain.

@TheSandkastenverbot Жыл бұрын

I think inverted rows are always important. You want to move your body in all 4 directions in the sagittal plane

@Mimarsinan2s Жыл бұрын

What about pain in the front of the elbow (distal bicep tendonitis) - any tips for that one?

@user21191 Жыл бұрын

Hey doc, I find no videos on scapula pain everything is about shoulder and elbow pain while doing pullups, I have scapula pain.

@robertovelarde_staff-marti9696 10 ай бұрын

what about bicep curls. Is there a modified bicep curl to prevent golfers elbow

@johnnygunzfilmbuff7821 3 жыл бұрын

I love the angle 90s grips.

@E3Rehab 3 жыл бұрын

Us too!

@johnnygunzfilmbuff7821 3 жыл бұрын

@@E3Rehab yeah good stuff.

@ruthvikbore1724 2 жыл бұрын

My left trap/rhombiod is paining like hell ..WHILE doing the pull up ..wats the cause ..n plz give me the solution

@borisenchev2893 2 жыл бұрын

Hi, may I ask what's the best time to do the "Accessories" at 4:03. I train full body 3 times a week but I've recently spotted some weak spots, so I will be adding a couple of back/shoulders corrective exercises. So my question is should I do them before or after my workout? I think doing them before the workout would be better, but I still want to know your opinion. Thanks in advance!

@matthewclomo5265 11 ай бұрын

How are you going now?

@TimmehTRP 10 ай бұрын

Which kind of elbow pain is it when it hurts @ the funny bone?

@aaronodle8764 2 жыл бұрын

I have socrolioss like a lot of people do you think it’s better to just do Lat pull downs

@patrykmaterla4808 2 жыл бұрын

I can do many pull ups with neutral grip but because off elbow pain i cant do even 1 pull with normal grip

@OutrageIsNow 3 жыл бұрын

I thought I had golfers elbow from too many pull ups, Planche and front levers. I'm almost positive now that I strained my pronator teres which is required to get into external rotation in all those exercises. I'm at a loss for rehab protocol because I am also dealing with biceps tendonitis/shoulder pain. I'm scared shitless to attempt pull ups at this point

@mohameddhain2781 2 жыл бұрын

Hey how is it now? I’m dealing with the same problem here

@OutrageIsNow 2 жыл бұрын

@@mohameddhain2781 honestly, I’m still struggling with it but I’ve made steps toward finally healing. First and foremost, I think I have tennis and golfers elbow in both elbows. Anyway, the things that have helped most recently and with a lot of success have been completely stopping all exercises that aggravate the pain including modifications of those exercises. No pull ups, no rows, no push-ups no handstands or planche or any of it. The last 3 weeks I’ve gone back to running mostly and using kettlebells. 4 days ago I started wrapping bands around the pull up bar to assist with my grip (seen on Athlean-X) because I had a feeling it was just trashed from being way too overworked. I have successfully completed 2 different workouts of 5 sets of 3 pull ups. I make sure I warm up first. Band pull aparts and the “worser” stretch followed by the butcher block stretch really help a lot. I do these in between sets of my pull ups. No pain. I have been doing lots of shoulder extension work with light bands and cables because I have issues with getting into extension. I also dedicate entire workout sessions to mobility work focusing on my shoulders, elbows and wrists. I think for the first time in a year my injuries feel better than they ever have. I had to understand that these injuries accumulated over a period of months and will take just as long or even longer to heal. Edit: just wanted to add that the type of pull ups I’ve been doing are The Perfect Pull Up seen on Dominik Sky’s channel. Sets of 3 may not sound like a lot but doing them the way he encourages is really difficult and the goal is not to add reps but to add weight instead.

@mohameddhain2781 2 жыл бұрын

@@OutrageIsNow glad to hear that you’re finally healing! I’ll try out what you have mentioned, thank you.

@DenseCortex 4 ай бұрын

Actually I figured out a better solution to cure tedonitis. You basically have to do rapid high rep band exercises. I recently started doing tricep pushdowns, curls, and wrist curls with bands for 50+ reps each for one set each before doing any pull-ups or bench press, and I’m already seeing improvements within a week of starting. The key is to do them fast and without a controlled eccentric, you have to let the band snap you back into position in order to stimulate more micro-tearing and blood flow to the tendons. More blood flow equals more healing. You want to do them 5-7 days per week. I’ve read comments from other people who have done this and they say that it completely cured their golfer/tennis elbow. I will report back in a month to let you guys know the full results.

@mateenfoster4595 Жыл бұрын

my medial elbow screams soon as I pull up.

@themindunset 11 ай бұрын

I just found this today while searching for "forearm pain with pullups." I know it's a couple of years old but I thought I'd ask anyway. I began to work on my pullups about 6 months ago. I'm 57 and after struggling with shoulder impingment, I'm now at 10 pull ups. I recently videoed myself and notice at the top of my pull up, I'm hunching forward, despite my best effort to push my chest to the bar. Could this be why I'm feeling it more in my forearms than in my back? thank you.

@danteghazizadeh1656 2 ай бұрын

Probably, you should improve your shoulder stability. This channel just made a video on that.😊

@daddy3484 3 жыл бұрын

I actually get pain on the tip of my elbow where the triceps connect. Any tips on this?

@sumikalika3016 2 жыл бұрын

dont grip the bar super hard, let the back do the work

@paulshealthfitness7922 3 жыл бұрын

what do you think of behind the neck press/lat pull down? Would you say its safe if you progressively overload or is it as bad as some say?

@E3Rehab 3 жыл бұрын

Nothing inherently wrong with either.

@paulshealthfitness7922 3 жыл бұрын

E3 Rehab i figured if you have the mobility and strength why now

@Zadnt 3 жыл бұрын

Thank you so much for the insightful video as always! Just a question - I’ve been performing pull ups for quite a number of years and have recently noticed that my left back - lats & teres minor, are lagging severely. I’ve video recorded myself and was noticeably pulling unevenly towards the left side on the concentric part of the movement - similar to the demonstrator in this video however albeit more prominently. I’ve tried performing angels however noticed some form of grinding/popping in my shoulder joints. Have been trying to do scapular stabilisation exercises eg. External rotations, scapular shrugs but to no avail. How would you go about attempting to rectify said issue?

@E3Rehab 3 жыл бұрын

From a technique perspective, you could try isometrics and/or slow eccentrics. If there's an asymmetry in muscle mass that you'd like to work on, you could always include unilateral exercises. Somewhat depends if it's more of a strength, range of motion, or control issue.

@raplopez4258 Жыл бұрын

All things being equal, are ring pull ups/trx pull ups superior to bar pull ups in terms of injury prevention?

@jslol4 11 ай бұрын

Using rings will allow you to use a neutral grip which depending on your symptoms might be the fix you need. As someone with previous tendon injuries using neutral grips on rings has been a fantastic alternative.

@tama1293 3 жыл бұрын

What do you think of performing an arched back pull ups ? Which variation do you guys prefer?

@E3Rehab 3 жыл бұрын

Great option as well - common in bodybuilding. Probably better if back hypertrophy is your goal.

@TheTillinger123 Жыл бұрын

This was interesting and informative aswell. Sadly it did´nt help me for my problem, which is feeling emmediate pain in my triceps tendons right after the ellbows. I don´t experience this pain when rowing or gripping something heavy from the bottom, only in a deadhang / pullup. Already went to my doctor about this and the only thing he adviced was taking iboprofen for weeks on end because of some inflamation in the triceps and resting for weeks. I´ve tried that but did´nt see any improvement. Since then i´ve cut out pullups completely out of my workouts.

@veemtg 2 ай бұрын

i have the same pain and the frustration is i can do dips (weighted) and inverted rows without a problem but the moment i try pull ups the pain is unbearable, mine is right on the tricep, it cuts across the tricep. been 2 months now but no luck

@TheTillinger123 2 ай бұрын

@@veemtg I found out chin ups with a grip facing towards me feels better. But since I'm 2.01m pull ups feel like a drag anyway and I rarely feel them in the muscles that I want to target

@amazingturtle11 Жыл бұрын

Hey, nice vid! When I do ab exercises like the one at 4:30, my lower back hurts. Even when I push my lower back into the ground and really focus on flexing my abs, it still hurts. Do you have any advice?

@apolyedapolyed7524 Жыл бұрын

search: McGill big 3

@matthewclomo5265 11 ай бұрын

Also look up how to brace correctly. Bracing the core is important.