Hi BBM,
I just started the Endurance template yesterday. There is quite a bit of chins and pull-ups. I like pull-ups, but I have injured my shoulder several times in the past while doing them. I always come up a theory as to what I did wrong, then start back after my shoulder feels ok. My ceiling is low, so I have to pull my legs up to hang. Do any of these things decrease the likelihood of shoulder injury:
packing the shoulders
pulling legs up in front or behind
grip width
I started with amrap chins yesterday and that felt good. I’ve never hurt my shoulder doing chins, but have several times doing pull-ups. It’s always my left shoulder and happens almost the bottom of the movement( maybe 1-2”) from a dead hang.
Are you guys aware of a good video that demonstrates proper form? Or maybe advise to decrease the likelihood of injury?
I’m wondering if there is a good way to do do them on a low bar. Pulling my legs up changes the angle of my torso. If I pull my legs up in front of me, I’m leaning backwards. My latest idea is that is better. I’m not not very confident in that though.
thanks
Crunk,
I don’t think any of what you mentioned predisposes you to a shoulder injury, however without seeing a video it’s hard to see if you’re doing anything egregiously wrong.
In any event, I would advise you to slow your eccentric (the downward portion) to a conscious 2 seconds, pause at the bottom for 1 second, then perform your next rep. I would also caution you to add a ton of reps in right away, but rather add volume slowly over time.
If I had to do chins or pull ups on a low bar I would just bend my knees behind me.
Sounds like a plan. Thanks Jordan
Sorry to butt in with this being my first post here…
Try focusing on scapular retraction when initiating your pulls, maintain it throughout, and let it out as the final phase of a pull-up. Your numbers will suck. Bad. But your muscles that don’t get much focus will grow quickly and you’ll gain stability for your lifts.
You will also learn more about form issues and needed tweaks this way. Build up actual strength and muscle before worrying about blasting crappy reps for the sake of reps.
Chin ups: go for the bicep gains. Don’t be ashamed.
Low bar: not as good as high bar 