Rob Silver Posted January 9, 2015 Share Posted January 9, 2015 The last 6 months I've been upping my pull-up game and finally started weighted pull-ups. Not going too crazy so far, sets of 5-10 with 10kg hanging off me. No issues previously with close grip or medium grip pull-ups and chin-ups, but a few days ago I got a new bar that lets me do wide grip pull-ups. Wide grip only I seem to have a very "crunchy" shoulder. No pain, or even discomfort so far, but is this something I should be concerned about? If so can I do anything about it, or shall I just avoid wide grip? Any advice appreciated. Thanks Link to comment Share on other sites More sharing options...
Julian Aldag Posted January 10, 2015 Share Posted January 10, 2015 Could be a slight should impingement, rotator cuff issue and or scapular dysfunction.You can do some easy self elimination tests to narrow down the problem ( however this never aseffective as a qualified therapist). - Google shoulder impingement test (place one hand on opposite shoulder etc)- Stretch out lats and Pecs to see if that helps- Take photos to look at your posture. are you slouched? how does your shoulder line up to you ear (from the side)- stretch biceps to rule out tight bicep tendon pulling the shoulder forward- roll out the traps and levator scapulae with a ball and see if that helps All these are a general approach. Without further diagnoses, its hard to give specific answers. My advice is start with posture analysis. 3 Link to comment Share on other sites More sharing options...
Rob Silver Posted January 10, 2015 Author Share Posted January 10, 2015 Could be a slight should impingement, rotator cuff issue and or scapular dysfunction.You can do some easy self elimination tests to narrow down the problem ( however this never aseffective as a qualified therapist). - Google shoulder impingement test (place one hand on opposite shoulder etc)- Stretch out lats and Pecs to see if that helps- Take photos to look at your posture. are you slouched? how does your shoulder line up to you ear (from the side)- stretch biceps to rule out tight bicep tendon pulling the shoulder forward- roll out the traps and levator scapulae with a ball and see if that helps All these are a general approach. Without further diagnoses, its hard to give specific answers. My advice is start with posture analysis. Thanks, watching a shoulder test video now. Link to comment Share on other sites More sharing options...
Rob Silver Posted January 11, 2015 Author Share Posted January 11, 2015 Update: Negative on self impingement tests, and posture is OK I think. If I move my arm unloaded through the motion of a wide pull-up my right shoulder only does a click each time. It doesn't do it if I move my arm even a few degrees forward. Any thoughts on what I can do to smooth this out? Again, at the moment, no pain or even discomfort but I am concerned that this might cause problems under strain. Thanks Link to comment Share on other sites More sharing options...
Julian Aldag Posted January 11, 2015 Share Posted January 11, 2015 What about dislocates with a stick? 1 Link to comment Share on other sites More sharing options...
Keilani Gutierrez Posted January 11, 2015 Share Posted January 11, 2015 have you been doing wall extensions for mobility? doing shoulder mobility is important! if you've done Rows proficiently, there's no real reason why your shoulder is probably rolling forward. this can be confirmed by video, of course and would help the most in the long run to see what can be corrected. that was just a theory, but the wall extensions could be useful 2 Link to comment Share on other sites More sharing options...
Alexander Egebak Posted January 11, 2015 Share Posted January 11, 2015 I had this too from an old injury. As it got fixed with specific exercises (supraspinatus strengthening and chest stretches) and ring rows it started to fade 1 Link to comment Share on other sites More sharing options...
Rob Silver Posted January 12, 2015 Author Share Posted January 12, 2015 Great, thanks guys. I'll give all that a go. Much appreciated Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now