Supernated Grip (Chin Ups) Put More Stress Of Rc Than Pronated Grip (Pull Up)

[crossfic]

I read that having you arms supernated put more stress on the rotator cuff, is this true?

[FREDERIC DUPONT]

I read that having you arms supernated put more stress on the rotator cuff, is this true?

Why would your arms float on the surface?

[crossfic]

what do you mean?

[Antonio Boyer]

I think you mean supinated. Its probably the other way because chin ups are easier then pull ups. 

[Karl Kallio]

Last year my group started with chin-ups/pull-ups.  I was quite worried about rotator cuffs because as swimmers they all were at risk of injury and some already had old injuries.  We did lots of dead hangs and pre-hab and in the end the total injury rate was much lower than in other years.  They still can't do many un-assisted pull-ups or chin-ups, so I don't know if the same thing works out at higher volumes.

 

I imagine that the key is to be sincere about your current ROM and strength and work from there.

[Joshua Naterman]

Yes. The supinated position stretches the external rotators more than the pronated position, but I think this is more of an academic question than a truly training-related question.

 

As GEN said, be honest about where you are and progress from there. You may not be able to do a full dead hang from a supinated position at first, but with time (and progressively moving towards such a position) it will come. Rings are handy for this, and so are pull up bars with parallel grips. That way you have a lot of options for shoulder rotation, and can work into them progressively even if you don't have rings.

 

I like rings the most for this, simply because you have infinitely finer control over the level of supination/pronation.