Elbow Pain with Pullups (QUICK FIX!)
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- Опубліковано 27 лип 2015
- Train without pain with MECHAN-X joint recovery formula
athleanx.com/x/train-without-j...
Elbow pain is extremely common when doing pullups. If you feel a burning or sharp pain on the inside of your elbow when you do a pull up, you could be suffering from medial epicondylitis or golfer’s elbow. This doesn’t have to prevent you from doing this king of all back exercises forever though if you work on fixing the problem (both short term and long term) with the tips shown in this video.
The first thing you need to do is understand why you get pain in your inner elbow when doing pullups. When the reps get tough, we have a tendency to try and cheat our way up to the bar using all sorts of compensations. In order to feel as if we are getting our chin closer to the bar we reach with our head and more significantly, pull with our forearms. This tends to over activate the flexor and pronator muscles of our wrists. Even our fingers kick in and work too much as the flexors in our hands work to try and help out the lats to get your body up to the bar.
In order to diminish the contribution of these extra muscles that simply aren’t equipped for the job of pulling you up to the bar as the lats are, you’re doing to want to consciously avoid making these compensations. The easiest way to do this is by switching to a neutral grip pullup, however this is not the ideal way. A pull up done this way works more of the inner back muscles than it does the lats since you are changing the plane of motion that the exercise is being performed in.
If you want to maximize the benefits of the pull up for your back you are going to want to perform it in the frontal plane, with your elbows out to your sides (not in front of your body). That said, you want to be sure to initiate the move by packing the shoulders down and using the available movement in your shoulder blades. This will not only get you moving but also stabilize your shoulder girdle for the remainder of the move and eliminate the need for the elbows and wrists to contribute or cheat.
If you are already dealing with elbow pain when doing pullups, you can diminish it by doing what I show you in this video. Hang a resistance band over a pull up bar (the athlean x-treme band is the one I’m using) and overlap the two ends to create extra thickness on the band. Now, wrap your pinky, ring and middle finger over the band and grasp the bar with just your index finger and thumb. This acts to diminish the activation of the flexor digitorum profundis muscle which can easily get inflamed and bother your elbow (with it’s attachment at the medial epicondyle).
You should immediately feel some easing up or a complete release of the pain you have at your inner elbow. With your ability to do this pain free you can now keep doing the pullup without having to avoid it all together, while still being able to modify your form to prevent this from coming back again.
To prevent elbow pain and other joint pain from getting in the way of your results and workouts, you will want to check out ATHLEAN-Rx MECHAN-X. This joint recovery formula is the exact same supplement used by the top teams in major league baseball to keep their players healthy and on the field all season long.
For more videos on working out with joint pain or muscle pain, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
How is it you always have a video for the exact pain I’m having this week every single time lol this guys a genius
He knows your gf and does weekly email updates. It's CREEPY AF, but he means well. It's a long term win 🤷♀️
lmao same
I know!!!!! Every time bro!!!!
Lol so true hahahaha
Because you are a douche
Holy shit, Jeff knows every single detail of these things.
+Rafaello Fareday No Bro-Science here learned from the internet. College dEEgrEE, BAY-BEE!
+Rafaello Fareday Hello the greatest results that I have ever had was with the Freds Elbow Helper (i found it on google) - I found it themost helpful method that I've seen.
This video saved my freakin life! Cannot thank you enough.
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Jeff these videos are great not only do they help people that have joint pain it also teaches people like me what not to do to avoid getting into this position in the first place .Keep up the good work
Another great video Jeff. These PT shorts are the best. I get a lot of joint pain - rotator cuff, forearms, tennis elbow, knee pain, etc. These tips have enabled me to recover and continue training. So thanks Jeff. Your efforts are much appreciated and have a huge impact on so many lives.
These kinds of videos are what makes your channel one of the most informative fitness channels on YT Jeff, keep em going.
I tried this today in the gym for some golfer's elbow that is starting and I can say it made a huge difference!!! Last time I had a bad case and it kept me from doing pull-ups for 8 months. I won't let that happen again. Thanks!!
"No pain means more gains" quote of the month for me
Thank you, thank you. I never would've known that flipping my wrists around like that could cause stress to the elbow. What I like about the thumb and forefinger lift is that I don't feel any pain and I get the forearm strength that I want (along with everything else). A great relief to have something corrective that also adds strength.
YES. I’m 49 and want to continue being a healthy and strong husband and dad. Please continue these videos. 👊🏼
You got this!!
Hell yeah💯
I watched this while I was at work today. I came home and tried it. First time in months I have been able to do a pull up without pain. My golfers elbow is about 95% healed but I get a little pain now and then. I had zero pain during or after my pull ups today. Thanks for the video.
How is it going bro?
@@hasanzabeast6223 - you won’t get a response sadly. Unfortunately he overdid the pull-ups as a result of this video and ripped his entire arm off at the elbow. Athlean-X made a video about it.
how did you heal it please??
I've been experiencing some elbow pain during my pull ups as of late, and this worked like a charm. Thanks Jeff!
Holy cow, perfect timing Jeff, I've been having this issue recently. Glad I subbed. Thanks.
I just started really having this issue! I started researching stuff online and of course most of the internet talks about having to go through surgery or some kind of 7 month rehabilitation for this pain. I did this little trick earlier and it works! No more pain in that elbow. Thank you very much for these videos! You've given me workouts and tips that have changed my life
This guy seriously has a video for every single question i have about physical stuff
Always appreciate your videos so much! Couldn’t find an answer to my medial epicondylitis and almost quit pull-ups and chalked it up to old age and my body being defective. Thank you for providing the why and how to solve the problem!
Jeff has been every hardship of training and has solutions to all of these
Thank you,. This is EXACTLY what has gotten in my way recently.
I followed your recommendation and it worked well. The pain slowly reduced over 6 weeks, thanks.
I'm impressed by you knowing my problems without me telling you about them. I'll follow both advices. Very glad I've seen this video.
Jeff fixed my shoulder in the past (and my friend's plantar fasciitis) and now I'm back and he's gonna fix my elbow too. I really couldn't do this without you Jeff. Cheers brother 👊
Awesome, man. I'm dealing with pain right now. Thanks for making this video!
This was very helpful as always thanks a lot Jeff your channel is one of the best on UA-cam and you have really opened my eyes to how to train safely and effectively
Great tips man i got this problem but didn't know what was causing it. Thanks man keep up the good work
Cant thank Jeff enough, my golfers elbow pain has been unbearable and depressing over the months and watching loads of other videos on YT to help cure or fix my issue, some have come close, but Jeff (again) had provided the winning formula.
Best information and detail I have ever received.
Keep up the great work.
Whoa I tried hanging from my index fingers more from a set of stairs, instantly felt my shoulders working much harder and forearms less. Thanks man!
This is easily one of the best athlete physio channels on youtube top 5 for sure.
I watched this videos for a long time now. And I've read comments like "He did a video exactly for my problem" before. But for the last two months I had a pain on the inside of my right elbow during pull ups and here is the solution. This time it's my turn: Thank you Jeff for your help and knowledge.
I've been using this fix, and so far I feel better. I thought I was gonna take a long break from pull ups, but this method is helping me rehab my elbow.
Seeing this 8 years later, Jeff has grown significantly! Inspiration much.
This works!!! I overdid the pullups, a lot of false-grip work on rings, and have been suffering from it. Wrapping the band on the bar let me keep working out this morning. Thanks !!!
Great advice I get this elbow pain even when I do barbell curls. I also do the shoulder exercise in order to reduce the pain. I'm a big fan thanks Jeff.
You're the best, Jeff! I've been struggling with this pain for weeks, thanks!!
how long dit it take to get rid of ?
Got pain in elbow during pull ups, tried after watching this..no wrist flexion => no pain..brilliant stuff!
Thank you so much Jeff. I sit far from you, in Chiang Mai, Thailand, however, you are the inspiration to this 51 year old.
Honesty this has been so helpful. Makes a world of difference especially these days where I can’t get to a physio. This is better.
As always, your PT videos are amazing. They set this chanel apart.
Hey Jeff, just to let you know that you have a subscriber watching your videos from El Salvador (Central America) you have been a lot of help to my development in the athletic world! Thanks and blessings!
Amazing. Just amazing. You are by far the best ever. Thank you Jeff.
Wow. This method + lifting hooks 100% solved the pain. Jeff. You're a legend
Thanks really appreciate the info. It's great to understand what's going on with the pain and how to work around it.
Jeff I am searching for this a lot and got it thanks for your video. I have a elbow fracture and it's been 4years but it didn't recover fully now I can avoid that pain, continue my exercise thank you so much
Thanks - love the videos that address injuries.
Thank you for this video. It addresses the very problem i've been suffering from for the past 6 months. Elbow pain just wont go away and is limiting my calisthenics training. I will give it a try and report back.
I should have known to come to you first - I've been dealing with the medial epicondylitis pain for a few weeks and wasn't sure what to do about it!! Now I know. Thanks So Much!
Was so on time!! Please do more!!
Outstanding. This nuisance pain (quite acute and disruptive) has been hampering my pulldowns for over 3 weeks. The information here gives me a way to reduce it. I believe this type of pain is termed "golfer's elbow". Thanks Jeff. The technique works! - I almost did a backflip - but that would lead me to new and yet undiscovered pain. There are several other videos on how to promote healing of this type scar damage I would recommend others to seek out and watch.
Wow, exactly what I have been suffering. I put a comment in other of your videos about the same. This video already responded my question on the other one.
Jeff you are the man. Learn so much valuable info here on the channel. Thanks
Thank you!!! I've been suffering with elbow pain from pullups and had no clue why.
im genuinly very thankful for your videos and sharing your knowledge. excellent tips, thank you!!
This man saved my calisthenics session of today. I was thinking about stopping the training for a while. Now I will keep training, thanks Jeff, always saving our workouts 💪😅
love these types of videos keep it up
I dont mean to be so off topic but does anyone know of a method to log back into an Instagram account??
I was dumb forgot the account password. I appreciate any assistance you can offer me
@Keanu Baker Instablaster :)
@Abel Kairo thanks for your reply. I found the site on google and im in the hacking process atm.
I see it takes a while so I will reply here later with my results.
@Abel Kairo It worked and I now got access to my account again. Im so happy!
Thank you so much you really help me out :D
@Keanu Baker happy to help :)
Thanks for this tip, Jeff!
Your answer to this issue is concise and thoroughly explained. I just became a subscriber 👍
Yes! These videos are so helpful. Please post more!
This worked for me like a charm over the last few weeks.
I will certainly give this one a go. Thank you 🙏🏻
I was just looking up elbow pain w pullups and jeff pops up😂
Youre my savior
As a rock climber of 20yr…I’ve finally developed the dreaded tennis/ climbers elbow…pull ups for us guys are a staple exercise- cheers for this upload, really helpful
Great video. This was me the last two weeks. I'll try out the fix. Thank you
I love the whole Athlean-x project and system, but this kind of video is THE TOP! This definetly what makes Athlean-x immeasurably better than the 99% of the others! I wish that you'll do more and more!
I’ve dealt with this on/off for years. I’ll be trying this method. Thank you
Nowhere else on the internet. Nowhere. Thanks Jeff. You are THE go-to trainer.
Thanks. I'm having the elbow pain for the reasons you described. And now, I'm working my way out of the problem thanks to your video. GREAT! 😀
Very timely!! Have "golfers elbow" right now. Will try this after I rest it, have acupuncture tomorrow, icing it daily and this is my first sports injury. Came from doing s commando pull-up which is in reality a chin up. I felt it happen. It has really set me back. I also start physical therapy on it this week and we'll see what they have to say may need a Cortizone shot not sure. I think these types of videos are very helpful Jeff please keep them up. Can't think of any suggestions right now but maybe some of the other guys will, thank you.
It worked great. So cool. Back to getting my pull-ups up again. Thanks Jeff.
the grip thing is exactly what I was looking for. Ive always intentionally gripped with those last 3 figngers for more strength, but had no idea about the FDP and its connection to the elbow. Thanks coach!
Love these physical therapy type videos! (as a PT student myself)
Thanks Jeff! Just what I needed.
Great idea, can't wait to try it!
woooowww, that was just great, i had this pain for a long time, and this video gave me such a fanstastic information. thank you. and please share more like this video
Helped immediately. and felt stronger doing the pullups. thanks
Great info my man. I am a rehab specialist and will borrow this one.
Keep up the awesome teaching Jeff!!
Hello Jim, I have this problem, your video has accurately shown the problem I have, I was even thinking about stopping the exercises for fear of worsening the injury, I went to the doctors, prescribed anti inflammatory remedies, but the pain comes back with the exercises I'm going to use this technique with the band, thank you very much, greetings from Brazil
Watched it, tried it, it worked. That’s amazing! Thank you
These videos are fantastic. Lots of value, more please.
Absolutely love these joint mechanics videos
I was reading other guys and girls talking about how great Jeff is all the time as I got going watching his videos. I was like, really, this guy can't be that good... Well, I was wrong. Overall, I think Jeff might provide the very best of Fitness available on UA-cam or just about anywhere. Those of you new to the sport should sit up and take notice. I am an intermediate to Advanced lifter and this guy is absolutely brilliant. Everything you need to have an incredibly strong on the lean, and healthy body is shared by this guy. Great job dude!
Thank you very much, man! I hadn't even realized I was cheating and hurting myself while doing that. I'll be more mindful of my repetitions. Great content!
Thanks so much Jeff!!! Very useful. Your channel is great. Lucky to have found you.
Done. Binge watched them all
Yup... Left arm elbow issue... Thank you very much for clarifying.. Will correct my form 🙏🏼💯👍
Didn't have a band but threw a wrist wrap over the bar and had no pain! So stoked! Thanks!
This is perfect! I have been suffering with pain on the inner elbow for 3 years since I tried to work up to pull ups. The first time I pushed through, and ended up with nerve compression. Ever since I keep trying to get to a pull up and have to back off because the pain gets so bad. I can't wait to try this tip! Thanks!!!
Ulnar nerve compression and tendonitis are different.
It's nice to learn more about your joints. A lot of exercises use the elbow for example. I like these videos.
I've been waiting for this video, I have this exact injury on the inside of my elbow for more than two years now and I can only do chin ups (with palms facing me). I'm definitely going to try it this way, hope it works!
Easy to understand advice as always thanks
I didn't even use a band, just focused my grip into those two fingers and this worked great. Thanks for the tip
I am 20 years old and started working out at 13 you’ve helped me so much man thank you so much
Ok
Did this today because my bicep and front delt hurt for weeks. You can place anything under the hand of the arm that hurts just under the last 3 fingers so they are slightly elevated (You can fold your workout glove in half under those fingers with the non slip grip on the bar obviously.) But it ABSOLUTELY WORKS! Ty Jeff.
Always good content. My go to resource. Thank you.
Thank the universe for Jeff. Feeling some elbow pain when doing pullups right now!!!
Nice video I have had this very issue, I will try that thanks 💪👏👍
I have this problem. I'm going to try this .
thank you
This helped me alot. I have the exact elbow pain caused from this exact exercise
Hi Jeff, Another great vid, so thanks a lot! :-) I'm getting back into rock climbing, and wondered if you could do a video on how to improve finger strength using minimal equipment, say a pull up bar, or just a flat ledge, as I'm struggling to find any good advice on how to do this in a safe and effective way. Thanks and keep up the good work!
Have had elbow pain for about 4 months now and have been trying different things to help get rid of it. I have been told to take the last three fingers out of my pull up, easier said than done but no one has ever suggested using the band to wrap those fingers around totally makes sense. Thanks for the tip going to try this today.
How did it go?
Awesome! Thank you for sharing your work and wisdom