I'm going through a phase of doing every kind of weighted chin-up/ pull-up I can think of but it is destroying my inner forearms (and if I am not careful I will end up with tendonitis). Can anybody recommend a good set of lifting hooks without plastic buckles as they tend to snap very easily? Thanks.
Mission to salvage forearm use
- Thread starter ethan
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Are you sure you aren't just suffering from DOMS?
Because unless you are doing something daft, have a pre-existing injury or are a genetic mutant, the chances of tendinitis from resistance training are not as high as you think your forearms are suggesting.
Do you have a pre-existing injury? Or are you a genetic mutant?
Because unless you are doing something daft, have a pre-existing injury or are a genetic mutant, the chances of tendinitis from resistance training are not as high as you think your forearms are suggesting.
Do you have a pre-existing injury? Or are you a genetic mutant?
Extreme doms/swelling. Getting difficult to squeeze toothpaste with a slight pinch/twinge towards the elbow. I actually used a pair of hooks yesterday which did help considerably, It was just that the hooks I used had got a plastic bracket on it which I usually tend to snap. Place I got them from won't exchange them until they snap.
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Pull ups can and do have a habit of causing bad elbow pain, the amount of climbers I know who've got golfers elbow for over zealous fun on fingerboards is not good.
There is a good blog from a climber called Tom Randell I'll try and find later with a good stretch to help with golfers elbow.
Best to start stretching now before it get's bad.
There is a good blog from a climber called Tom Randell I'll try and find later with a good stretch to help with golfers elbow.
Best to start stretching now before it get's bad.
Sounds like you have a couple of issues...
1) Your grip is weak: if you're struggling to 'hold' the bar when doing a chinup, then straining to do so will damage your tendons that much more than a good, isometric contraction of your fingers.
2) You're pulling from your elbow rather than your back. This might sound odd, but I notice this when I use FatGripz to thicken barbells/dumbells - too much activation across the elbow will pull things that generally don't get pulled much... which is why FatGripz make everthing hurt so much (they get all the forearm, upper arm and shoulder involved in a movement that would normally just involve the shoulder and back as the primary movers... simplified, but hey). If you think of the chinup as pulling your elbows down rather than anything else (same for pull-ups) you should engage your lats, etc. rather than your biceps, brachialis, etc.
3) You're being a massive wimp and this is just normal for getting used to chinups.
Not sure about #3 as I don't know your training history. However, it could be a compounding factor in this.
Yeah thats right which is why I initially didn''t think my grip was weak. The opposite. I'm sort of thinking it's the volume throughout the week and it's only just started to happen after about two months. forgot to mention the weighted dips as well so it probably is volume.
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I got big arms. Saying that I quite often come across stronger guys who can't handle 60kg with a straight bar who have to use the EZ. I doubt I have the forearms for Atlas stones though.Overhanded front facing grip is fine. It's sort of hammer curl position that's causing the problem which is why it's the inner forearm that is being effected. Biceps are fine and delts are fine.Out of the three its the inner forearm that is the weakest. I'll increase the rest and use hooks to compensate until they improve.
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its pretty simple...layoff the exercises totally that are giving you bother untill you feel they good again really....ive had it big time for years in both elbows. Your arms arent going to shrink much if you can still do a decnt back workout for a few weeks.
really....ive had it big time for years in both elbows. Your arms arent going to shrink much if you can still do a decnt back workout for a few weeks.
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Stop doing brocep curls.
^ ye...lol
Im going to add (allthough someone will flame me) when i had real elbow problems...when it was getting a slightly beter after months of resting it, I used straps to start doing chins again. It takes away the grip load and some of the stress from your elbows that you get from chins/pullups..and it does help a bit. I used for weeks/maybe months before I coould actually do them without pain. Worth a try if its not too bad just now.
Im going to add (allthough someone will flame me) when i had real elbow problems...when it was getting a slightly beter after months of resting it, I used straps to start doing chins again. It takes away the grip load and some of the stress from your elbows that you get from chins/pullups..and it does help a bit. I used for weeks/maybe months before I coould actually do them without pain. Worth a try if its not too bad just now.
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Joking aside get a hockey ball deep into your forearm - really helps loosen up the tendons / muscle tissue.
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what's wrong with rest?
Is it literally a Hockey ball or is their any other you can buy for the job?
Only reason I ask is I had a small tear many years ago and ir "flairs" up at time, this kind of thing could help ease it a little.
Rolling pin will do a similar job, as will a golf ball. Basically something hard and round.
Best answer? Rest it, roll it and take a bucketload of ibuprofen.