How to Fix Elbow Pain From Pullups

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[BodyweightWarrior]

Elbow pain is a bitch. I've also found neutral grip chin ups to work wonders as well as adding ring support holds and sufficient tricep development in the overhead position :)

[alexanderflame]

Had golfers elbow for years, it was terrible, I couldn't even open door handles. I Tried everything to get rid of it. In the end it was when i started doing deadlifts of all things that it started improving. Double overhand and a weight that would test my grip. I'm not sure if it was my improving grip strength or just getting more blood into my forearms that helped but this was the only thing that worked for me in 5 years of actively trying many different approaches and seeing many different physiotherapists. Good luck anyone suffering from it.

[tanvioberoi]

I don't usually comment much on videos, but this video needs a hell of a thumbs up...this channel is gold

[xxhound]

I really appreciate your advice - I am 72 years of age
and still doing bodyweight exercises A guy in NEVADA USA

[terrycrews]

I've stopped doing pull-ups for a full year now and my golfer's elbow still hasn't healed.... overtraining is a real thing make sure you let your tendons and muscles heal.

[bewarethefuryofapatientman]

My own experience: I've started to feel the pain regularly (say, everyday) when decided to abruptly increase the amount of pull-up/chin-up SETS in a workout (say, from 3-4 to 6-8 or even 10). The problem was (as I understood later) that *the PULLING MOTION* (like in pull-ups, chin-ups, deadhang, etc.) in my workout routine *wasn't balanced with the PUSHING MOTION* (like in push-ups, dips, handstand, handstand push-ups, etc.). Joints and tendons require careful approach we often don't provide.

So, I cut my pull-up/chin-up sets to just 2 plus 2 sets of deadhang, and balanced it with 2 sets of dips plus 2 sets of static handstand. And BOOM, after months of pain, it just evaporated in days.

[MattyHawkHCF]

A week of rest, completely. Since then I've only done a few supersets of lightweight bicep curls and wrist extensions in the 30-50 rep range. It has helped immensely. Thanks Daniel!

[jonathanmcmenemy]

Thank you for the advice !! I am experiencing golfers elbow right now and this has been very helpful. I love how calmly you speak makes it so easy to follow and understand.

[michaelsidaway]

This is the best not widely known about fitness page on YouTube. Look forward to seeing the subscribers skyrocket once more people discover his videos.

[drewmende]

Ive had it twice from greasing the groove (overtraining). I fixed it by immediately taking two weeks off and using a theraband flexbar for rehab and an elbow brace. To prevent it, now I thoroughly warm up and only do neutral grip pullups on rings

[alexymo]

Really helpful video, been having this issue mildy, nice to know there's a way to work around it. Thanks Daniel!

[alejandroferrero]

I have been suffering from golfers elbow for a year now. There are days when I dont have any pain but there are also days when I just cant train with it. Didnt know any solution to this problem before this video, so thank you Daniel.

[hklegends]

Really helpful video Dan.  I have been suffering with golfer's elbow from supinated grip straight bar chins over the past few months.  I would wake up with real tenderness the next day.  Doing my pull ups on the rings has really helped and also just doing pull ups with a pronated grip when on the straight bar.  Also, to reduce hand grip tension I have reverted to a fingers only hook grip when doing pronated pull ups on a straight bar so all of your advice here applies from what I have been experiencing.  Videos like this advising on anatomy and such are great by the way, tank you.

[NoahLarch]

when you said degrees of freedom around 4 minutes in, I had a flash back to econometrics and I felt tears start forming

[psyberdelicxp]

so helpful. i started doing weighted, neutral grip pullups, and was making decent progress, then inner elbow pain on one side halted it. its so tender just pushing the flush handle on a toilet is painful, but its not swollen. haven't been able to do any in a month .

[christiant.]

One of the best Fitness Channels on YT so far... watch this and "calimove" and you basically have the knowledge to train with perfect form.

I had this problem too, not very intensively, but it was there.

Causes: Weighted Pull-ups and hard variations such as Archer Pull-ups and explosive Pull-ups, combined with wrist and forearm training after doing the pull exercises. Everything on a straight bar.

Symptoms: Not noticeable while training, but directly after and maybe the next morning / day after a training session. "Cured" mostly within a day.

Work-Around:
-extended warm-up of wrists, elbows, shoulders
-decreased volume (1 to 2 sessions per week)
-decreased intensity while training
-filming myself and slowing down while exercising in order to...
-keep a good form (correct elbow position, keeping wrists in a neutral position)
-extended stretching

That worked for me pretty well, and I once again realized how damn important your form actually is... Probably the most crucial thing in every kind of sport.

[bryanhermans]

I am almost 60 and can pull up as much as I want. It's only when I began heavily weighting them that I experienced elbow pain. Switching to an ergonomic grip made all the difference. Keep up the excellent and sound advice!

[herahad]

I've had this but I only felt pain when doing tricep extensions and back lever. I stopped doing them for a couple of weeks and it's still healing. It used to hurt in simple tasks like carrying the grocery bags. Bottom line is, don't stop working out completely. Eliminate the exercises which hurt and go from there

[ironhawse]

I have been experiencing this exact problem in this div for the pass 3 months.
. Stop doing chin-ups but continue assisted pull-ups for less reps.
. Elevate as much as possible by using an elbow brace to reduce blood pressure
in the joint. and
. Do flex exercise for the upper forearm.

One important tip to consider if you ware a bracelet of some kind on the effected arm;
My advice is to take it off because every time it slide down your forearm and tightens up
on the muscle, it creates pressure that negatively feeds back into the elbow and tendons
causing cracking and pain when you flex.
THIS HAS BEEN MY EXPERIENCE. Hope it helps

[peterbl]

Very good video. I am actually starting to feel the onset of this particular injury...so thanks! Please post more of these. Your explanations are more thorough and professional than your competition.