I've always felt that pullups are the best upper-body strength builder, particularly for the kind of functional strength you need in grappling/MMA.
I had a labrum repair in 2007, and I've got what I think are rotator cuff issues that come and go in the other shoulder. In short, both of my shoulders kind of suck. I have found that using a hammer grip for pullups tends to alleviate some of the stress, so lately I've been focusing on them more than "standard grip" or "chinup grip" pullups. I can still do those, but typically I try to limit myself to one set before switching back to hammer grip.
I don't feel that I'm really losing anything.....in fact hammer grip pullups might even be a little more functional, being that you typically aren't going to have your hand/wrist at a perpendicular angle when pulling on someone's gi or whatever....there's usually a bit more of an angle to it.
Just curious to hear other people's thoughts.
02-20-2009, 08:30 AM #1
Doing pullups with bad shoulders?In 1945, Adolf Hilter died and went to Hell. Satan asked, "why are you in Hell?" He replied, "I am responsible for the massacre of millions" Satan said, "well done, sit to the right of my throne." In 1953, Joseph Stalin died and went to Hell. Satan asked, "why are you in Hell?" He replied "I killed millions to stay in power" Satan said "good, sit to my left" 2010, Ronnie James Dio died and went to Hell, Satan asked, "why are you in Hell?" Dio replied, "Bitch, get the fuk off my throne!"
02-20-2009, 08:47 AM #2
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I dislocated both shoulder back in 2001 when I was in the Marine Corps and had a tear in my right rear labrum. Since pull ups were part of our Fitness Test I could not get out of doing them. There was discomfort and weakness for a while but eventually they recovered and I did them almost daily, getting up to 25. That was without getting the labrum repaired as well. I don't see why you couldn't try and work them in. If they do cause a lot of pain I wouldn't keep doing them though. Just my .02
02-20-2009, 08:52 AM #3
I have the exact injury.. both my shoulders are horrible (read my MMA log to see me bitching about it)
you can use tension bands to help build more muscle in your shoulder(s) so it doesnt hurt as bad
I also do a lot of swimming which i think also builds a lot of muscle there, but i do 50 pull-ups a day (3-4 sets) and I never really notice any shoulder pains.. you should be fine
this will answer a lot:
02-20-2009, 12:58 PM #4
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I have rotator cuff issues in my right shoulder and have the same problems with pullups.
Try doing them without going to the full hang range of motion. Going back down on the pullup maybe about 85% of the way has allowed me to keep doing them without the sharp pain and after effects. I find that when you at a deadhang, the beginning of the pullup motion is what puts the most stress on the shoulder.
Hope this helps, just my opinion"Failure will not overcome me so long as my will to succeed is stronger"
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02-20-2009, 01:35 PM #5
02-20-2009, 02:21 PM #6
02-20-2009, 02:23 PM #7
02-20-2009, 02:29 PM #8In 1945, Adolf Hilter died and went to Hell. Satan asked, "why are you in Hell?" He replied, "I am responsible for the massacre of millions" Satan said, "well done, sit to the right of my throne." In 1953, Joseph Stalin died and went to Hell. Satan asked, "why are you in Hell?" He replied "I killed millions to stay in power" Satan said "good, sit to my left" 2010, Ronnie James Dio died and went to Hell, Satan asked, "why are you in Hell?" Dio replied, "Bitch, get the fuk off my throne!"
02-20-2009, 02:31 PM #9
02-20-2009, 09:57 PM #10
02-20-2009, 11:06 PM #11
Kent knows. I wouldn't do anything that causes pain, especially when there a literally a ton of other exercises that can work what you need done without doing damage. Check out Martin Rooney's publication, it gives a bunch of different back exercises as well a a bunch of different versions of the pull up. I'm a big fan of the rope/towel pulls (pistol and cross grips). i feel your pain, just don't make it worse braddah. Ain't worth it.Poi Dog
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05-08-2009, 01:33 PM #12
If you don't already do so take glucosamine. No injuries but I've beat my shoulders up with heavy pressing over the years and for shoulder functionality I've noticed glucosamine taken regularly makes a big difference in how my shoulders feel. If theyre really bothering you, take 1 or 2 weeks off. Works when my shoulders are complaining.Spike92 is 15.
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05-08-2009, 01:42 PM #13
05-09-2009, 07:42 AM #14
Can I recommend anyone with shoulder problems give this warm up a try before upper body workouts:
It's done absolute wonders for me and for a few others I've spoken to with shoulder problems.I don't believe the propositions of any religion because I haven't been given sufficient reason to believe.
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05-09-2009, 09:42 AM #15
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05-09-2009, 10:51 AM #16
my left shoulder always gives me issues i hurt it like 10years ago in hockey.
i cant do pull ups with my knuckles facing me but i can do them with my knuckles facing outwards if that makes sense? the change in hand posistion changes the stress load on my shoulders big time, over course it works the back different but w/e i ****in hate pull ups anyways haha.
05-09-2009, 11:20 AM #17
I've dislocated both my shoulders in similar situations(drunk, throwing a punch, don't even ask) and I know I'm going to need surgery because both are bad and dislocate on occasion but don't really have great medical or ability to take time of off work so I've been dealing with it.
I went from doing 10 or so before dislocating them, to barely doing 1, and now I'm up to 12 or 13 in one set before failure, just work 'em in.http://www.nearly-man.com
05-09-2009, 08:08 PM #18
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I have shoulder pain on my right. I feel discomfort while doing pressing movement like bench press and shoulder press. Pull ups doesn't really affect it. However, I started taking glucosamine chondroitin 1500mg a day plus super cissus rx and I started to feel better. I probably went past 90 degrees while doing presses.
05-09-2009, 08:42 PM #19
05-09-2009, 08:48 PM #20
Also, try the push-up plus (which I believe strengthens the serratus anterior) and scapular wall slides as part of your warm-up/mobility work. If your gym has an arm bike, ten minutes on that pre-lifting tends to help as well.
Good luck. Shoulder pain can be very stubborn and get progressively worse if you're not careful, so take it slow.
PS - Hammer chins are more comfortable for me than pronated-grip pull-ups as well. I've used these exclusively since my shoulder surgery with no problems.PR's ... Goals @ 160 lbs. Bodyweight:
Bench Press - 250 ... 315
Squat - 275 ... 400
Trap Dead - 400 ... 480
Bent Over Row - 195 ... 315
Military Press - 150 ... 160
Pull-Up - BW+150 ... BW + 180
Dip - BW + 170 ... BW + 200