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Post by korduroy on Jan 16, 2017 6:08:36 GMT -7
This question is for Ted, or anyone else who may have built a “Max-Pull” setup. I find that while using the maxpull, I tend to fall off from fatigue/pain in my elbow and shoulders before the pump sets in. Has this happened to you? Do you hang from it with hangboard form, or more of a straight arm dangle (if that makes sense)?
The first time I used the board it wasn’t so bad, but now I can barely get 30-40 seconds in without this discomfort in my elbow/armpit. I can hang on the hangboard without these issues, just the Max-pull that gives me this.
Any thoughts?
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Post by willblack on Jan 16, 2017 9:03:02 GMT -7
I have no experience with the Max-Pull setup, but I have a lot of experience with elbow tendonitis. It sounds like you may be close to giving yourself elbow tendonitis. I've found that pushups and forearm extensor exercises really do wonders for keeping my elbows healthy and pain-free, so that may be something to try if you're not already doing that stuff. Have you had elbow tendonitis before/can you describe the pain you're feeling?
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Post by willblack on Jan 16, 2017 9:11:24 GMT -7
Some wild speculation: it looks to me like the max-pull setup leads to more wrist flexion and less finger flexion than most other climbing grips. I would suspect that this would put most of the "load" from this exercise on the flexor carpi ulnaris, which can be involved in medial epicondylitis (one type of elbow tendonitis). That's not to say that you shouldn't be doing them, just a possibility of what may be causing you pain. Disclaimer: I'm not qualified in any way to make diagnoses over the internet, if what I've said is bullshit someone please call me out.
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Post by scojo on Jan 16, 2017 9:32:26 GMT -7
What is a "max-pull"?
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Post by willblack on Jan 16, 2017 9:33:44 GMT -7
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Post by korduroy on Jan 16, 2017 9:57:26 GMT -7
Thanks Will. I don't believe its Tendonitis/Tendonosis. Ive been doing wrist and elbow exercises, and other antagonistic excercisesfor years (prior to even climbing) to prevent tendonitis and muscle imbalances. I have wondered that if (your second post) the angle is creating some sort of strain. I find it strange since my gf experiences no pain, and I only just started experiencing it on my second time ever trying the Max-Pull.
Side Note: my first max pull was back in early December when I made them, and tested them out.
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Post by korduroy on Jan 16, 2017 9:58:44 GMT -7
The pain is low on the pain scale and feels more like a tightness than anything sharp.
I wonder if maybe my elbows were flexed too much, or my hands were too close.
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Post by tedwelser on Jan 16, 2017 15:42:33 GMT -7
The pain is low on the pain scale and feels more like a tightness than anything sharp. I wonder if maybe my elbows were flexed too much, or my hands were too close. Hey Korduroy- I would say that you should try making adjustments in the set up to make your hanging position as neutral as possible, make your posture slightly engaged in the scapula but perhaps not as much as you would use with a heavy hang, and roll back a bit where you are holding the hold. I keep my grip fairly wide, almost as if I was putting my hands up in a robbery. So if possible make sure you can have your hands shoulder width apart. Also try backing your hand back a bit so that you are essentially grabbing a more sloping section of the grip. My setup is on a landing of the staircase to my climbing wall, but I will try to get a photo or two tonight to demonstrate what my position looks like. I don't get any pain. I also don't get any sensation of pump until the later reps of the set, so it is ok not to feel a pump at first. Also, is the pain in the tendon or in the muscle? and can you Does resetting your hands to slightly less deep on the hold alter the pain sensation at all? And I am a bit confused by your armpit hurting--- maybe you are hanging too "loose"? |
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Post by korduroy on Jan 16, 2017 16:09:58 GMT -7
I would say that you should try making adjustments in the set up to make your hanging position as neutral as possible, make your posture slightly engaged in the scapula but perhaps not as much as you would use with a heavy hang, and roll back a bit where you are holding the hold. I keep my grip fairly wide, almost as if I was putting my hands up in a robbery. So if possible make sure you can have your hands shoulder width apart. Also try backing your hand back a bit so that you are essentially grabbing a more sloping section of the grip. Thanks Ted. When i got home from work tonight, i was able to replicate the "pain" and noticed it stemmed from keeping my hands too close. As soon as i widened my grip to shoulder-width, it went away. I mustve been too focused (or not focused) yesterday when doing the hangs and hence the pain. Its interesting how the narrow grip put THAT much stress on my elbow. Anywho, thanks. As for the armpit, ive been working hard lately on fixing my posture and doing a lot of preventative care on my shoulders. I think the discomfort felt in my armpit region was likely attributed to some muscle in that region being tired and stressed. We shall see come the next MaxPull session i do |
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