Elbow pain from muscle up transition.

[gymrangz]

so I've been training muscle ups for abut four months now but every time I do them I get this pain in my left elbow. both elbows hurt at first but my left elbow will hurt for a few days after sometimes. Ive taken weeks off of rings and just did weights before but it didnt help. The part if the muscle up I believe is hurting me is th etransition because of how tight in m elbows get. i can feel sometthing in my elbow near my funny bone like its being pulled in the transition. I thought I spent enough time just on progressions! I began ring training in december and continued through april before muscle ups. I started with false grip rows and progressed to L sit false grip ring to chest chin-ups before even attempting the muscle up. meanwhile I also did deep dips and regular pullups. My arm is also achey near the lower part of my bicep and hurts alot when i press into it. PLease tell me what I should do to fix this pain muscle ups are my favorite exercise and I dont want to give them up but I dont want to debilitate myself from ever doing them again. 

 

side note i think part of it is overtraining since I sometimes do an extra set of muscle ups on rest days and also might be due to improper warmup routine. Regardless I think i have an injury and need to properly heal it and even maybe see a physical therapist.

 

here is a video form check of me doing a slow and controlled muscle up. 

https://www.youtube.com/watch?v=jD74DMgi7KY

 

 

[Coach Sommer]

The elbow pain you are experiencing is because you prematurely began muscle up training. To be pain free, you should master the basics in the Foundation courses which will prepare your elbows for the rigors of muscle up training.

Yours in Fitness,

Coach Sommer

[Douglas Wadle]

true, you are not ready for this training yet.  drop back to dips and pull ups and build time under tension and endurance here before coming back to muscle up training.  you are at serious risk for a chronic tendinopathy if you persist at this point in time.  I'd especially put time into eccentric and isometric loading in easier leveraged positions.  PT w/ ASTYM and soft tissue work may be helpful, but you're going to need to cut back and build tendon strength for possilbly a 6-12 month period.  

[Hardy Evans]

Coach is completely right.

If you have foundation mastery of rope climb should eliminate this issue. A few hollow back press elements are also quite helpful.

If you do not have foundaion and aren't interested in purchasing it, bent arm chin hangs are your friend. I believe coach discusses using them in one of his recent podcasts. Also see the elbow prep protocol in the rings section. I had your exact same problem, but putting time into chin hangs, rope climb, and very basic rings support work have pretty much eliminated it. Good luck.

[Sailor Venus]

Heh heh heh. I was practicing muscle-ups myself just a couple of hours ago and did experience elbow pain myself. What I did is ease it off, stop when the pain gets too much. And come back to it a few days later. The elbow should get used to it by then.

[Daniel Burnham]

Heh heh heh. I was practicing muscle-ups myself just a couple of hours ago and did experience elbow pain myself. What I did is ease it off, stop when the pain gets too much. And come back to it a few days later. The elbow should get used to it by then.

Nope. You cannot strengthen the connective tissue in a few days. There is enough said in this forum on the topic already. Follow the advice above.