This discussion that we have been sharing on the WeightsNet group may be of
interest to others here (to read earlier letters on the topic, see the
archives and subscription details at:
http://www.WeightsNet.com/weights/index.html) :
Erkki wrote:
<< The debate about full range pullups and their possible contribution to
elbow pain has been going on for a while and I thought to throw my two cents
to the discussion. To illustrate my point, do the following test: raise your
both arms overhead while keeping them straight. Now try to rotate them to
the supinated position, in other words try to turn your hands to the position
they are at when you hang from a chinning bar. I bet that the majority
cannot do it, the rotation falls short. This means that when you're hanging
from a bar, the bar forces your arms to a position that is beyond your full
ROM rotationwise.
Thus a rotational force ensues on the elbow joint, a force that the elbow
joint is not well suited to. So, while the pulling force on the elbow is no
issue for the elbow the rotational force is. When we are young we are more
able to tolerate this
"wrong kind of stress" but when we get older we may not be able to take such
liberties without paying a price. Besides, when we are young we usually are
more flexible and can get closer to - or even reach - the aforementioned
full rotation so the rotational force is less severe and thus less
stressful.
Now, try to do the same test again, but this time keeping your arms slightly
bent. You'll notice that you get closer to the supinated grip position.>>
***A most relevant and useful comment, especially since it highlights the
importance of individuality in training and how this can change with age!
That is why I pointed out in one of my earlier letters that there are several
different ways of doing pullups: pronated grip, supinated grip and 'neutral'
or palms facing grip (with a special metal stirrup placed over the pullup
bar). If you have not tried the last method, try it if you find that external
ly rotated arms bother you. I also added that most people choose the
supinated grip because it is easier for doing pullups. Too many folk were
assuming that the standard was of doing pullups is with a supinated grip.
It is most relevant that you are pointing out the existence individual
anatomical differences, which is very important to remember. Far too many
people try to imitate exactly what some experts or magazine authors are doing
and fail to realise that all exercises need to be individualised.
In similar vein, this is why some people can do full squats with feet very
close, bench press world class weights with a reverse grip, bench press with
hands touching, full range dips with arms medially (inwardly) rotated and
overhead squats with shoulder width hand spacing.
However, if you apply the same sort of analysis to several exercises, such as
supinated 'lat' pulldowns in front, much the same stresses are exerted on the
shoulders, but not too many people complain about this causing shoulder pain a
nd damage.
A major difference between this exercise and pullups is that you can use very
small loads and progress gradually to heavy loads. With pullups, the
smallest load that you begin with is bodyweight. If you are doing pullups,
the most that a novice can do is start at the top of the movement and do the
eccentric or lowering phase alone before trying lowering and partial (end
range) pullups, then later moving on to full range with bodyweight.
Either that or you can use elastics (attached between you and the horizontal
bar) pulling you up to lessen your weight or rely on a partner (or one of
those pullup machines) to push you up.
It is a lot easier to do lat pulldowns in front and simply use a pin to
change the load in small increments. That is why lat pulldowns often should
be regarded as fundamental training in preparation for the greater demands of
full range pullups.
Dr Mel C Siff
Denver, USA
[log in to unmask]
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
|
