Shoulder Pain With Pull Ups? Try This!
Hanging is a valuable and functional activity that benefits our bodies in various ways. It plays a crucial role in fitness disciplines like CrossFit, gymnastics, bodybuilding, dance, and more. Additionally, it is essential for industrial and tactical athletes such as firefighters, construction workers, and police officers. Whether you're hanging from a bar, rings, or a rope, incorporating hanging, climbing, and pull-ups into your routine can greatly enhance your fitness. To prevent and alleviate shoulder pain associated with pull-ups, it's important to focus on shoulder mobility, strength, and specificity in training.
180 degrees of shoulder flexion
The first step to address if you're experiencing shoulder pain during pull-ups is to assess your mobility. Can you achieve near-perfect straight-line shoulder flexion overhead? Ideally, you should be able to flex your shoulders to approximately 180 degrees. If you fall slightly short of this range, prioritizing shoulder mobility exercises is key. Keep in mind that progress in mobility often takes time and consistency. Assess your shoulder range of motion to identify any limitations contributing to pull-up discomfort.
Shoulder stability is another crucial aspect when it comes to tolerating pull-ups. It goes beyond the deltoids, upper traps, and lats. The rotator cuff, middle and lower traps, as well as the serratus muscles, play a significant role in maintaining overhead shoulder health. Incorporating accessory exercises that target these muscle groups is essential. If you're unsure about which accessory shoulder exercises to perform, seek guidance from coaches or physical therapists. Their expertise can provide you with appropriate exercises to improve your pull-ups and ensure that your entire shoulder complex is adequately trained.
Lastly, specificity is important. Dedicate time to hanging exercises, whether it's from a bar, ropes, or rings. Begin with assisted static holds and progress to full static holds. Basic progressions can include scapular pull-ups, kipping, and assisted pull-ups. Since the intensity is relatively lower during the early progressions, you can perform them more frequently, even on a daily basis, to aid in your rehabilitation. Remember, specificity is crucial. If you want to improve your ability to hang from a bar, you need to practice hanging from a bar!
Static holds are a great way to improve tolerance for hanging on a bar!
By addressing shoulder mobility, stability, and engaging in specific progressions to enhance hanging abilities, you can alleviate shoulder pain and improve your pull-ups. If you're experiencing shoulder pain during pull-ups, it may be beneficial to consider performance-based physical therapy. PATH Rehab & Performance offers free phone consultations to discuss symptoms and address any questions or concerns you may have. Seeking professional help can provide valuable guidance and support in overcoming shoulder pain and improving your pull-up performance. Don't hesitate to ask for assistance!
Dr Cody Benavides
PT, DPT, TPIc
Co-Owner | The PATH Rehab & Performance
