Important Pull-up Question

Keep in mind that there ARE specific rhythms that go together, like retraction+depression+internal rotation on the way up in the pull up (retraction style) or internal rotation + protraction (protracted style) and the opposite on the way down.

Push ups have a slight internal rotation plus protraction on the way up and slight external rotation with retraction on the way down.

Every exercise has its rhythm but you want to be able to perform internal and external rotation when standing and no load without the scapula moving in all positions. If you can't do that something is screwy!

Slizzardman can you explain what Internal and External rotation is to a dummy?

Stand tall and arms by your side. Now turn your hands inwards to make the back your hand point towards your body. That's internal rotation. Now turn outwards so that your thumb points away from your body. That's external rotation. Both concepts are easily understood from simple google searches.

Sorry this became confused guys. It looks like Slizz and i are saying the same thing but from different perspectives.

First to clear up how to think of arm rotation. By definition, it is the direction the front of the arm rotates while standing in anatomical position.

A simple way to think of it is what way does the crotch of the elbow turn. If it turns toward the body its internal (aka medial) rotation, if it turns out its external (aka lateral) rotation.

As we both tried to say, if you think of it from the point of view of the front (biceps side) of the arm, you will always get the right answer no matter where the arm is positioned. (I like to think from the POV of the crotch of the elbow)

(If one doesn't know this, many people will confuse the directions with the arm overhead and when told to internally rotate will turn the elbow crotch outward.)

In a deadhang the crotch of the elbow is almost completely turned in so the arm is very internally rotated. As the pullup initiates, there will be a slight turning out of the crotch of the elbow, and the shoulder will feel like it engages, goes in socket, gets stronger. This little movement is what i was attempting to convey by saying to externally rotate. Its a small but important movement.

However as Slizz strongly stated, the arm will still be internally rotated just not fully, and should be. Ultimately the degree of this rotation is a bit individual, and is also very dependent on grip width.

In any case the internal rotators will be the prime movers.

Hope this helps clear things up.

Mr Brady said:

Hope this helps clear things up.

Thanks Mr.Brady, never fail to impress.

Also thanks RandomHavoc.