lack of basics?

Hello!

I have been doing calisthenics for 3 years now. I got full front lever with retracted scapulas(<---this was really hard to learn) and a pronated grip back lever.

I dont do basics anymore like regular pullups, dips, pushups etc, because i would like to be good at the hard moves.

But now i have to face my problem, because everytime i do a front lever and i release from there position, my inner elbows (biceps maybe) hurt...it is very annoying because i cant feel in the hold, just when i release it.

What should i do to get out of this? some weighted chinups and pullups to get stronger elbows and biceps? or stretching more?

I rested almost 2 weeks, but after 2 training it comes again.

Thanks for your help in advance!

PS.: Also having pain in my biceps when i do L-sit walking..

It is probably your forearm muscles where they attach to medial epicondyle.

You need the basics. Get back to them.

You may also need some manual therapy, so look into SMR and Gua Sha. Try to work all the way from the fingers and hands to the spine. Start at the fingers.

I suppose it COULD be the biceps, but it is very likely that the main problem is the forearm musculature.

All you need is regular stretching and regular strength and strength-endurance work for those muscles, which is basically stretching + gripping with fingers during pull ups and whatnot, and gripping the ground with the whole hand during push ups and handstands.

Joshua Naterman said:

It is probably your forearm muscles where they attach to medial epicondyle.

You need the basics. Get back to them.

You may also need some manual therapy, so look into SMR and Gua Sha. Try to work all the way from the fingers and hands to the spine. Start at the fingers.

I suppose it COULD be the biceps, but it is very likely that the main problem is the forearm musculature.

All you need is regular stretching and regular strength and strength-endurance work for those muscles, which is basically stretching + gripping with fingers during pull ups and whatnot, and gripping the ground with the whole hand during push ups and handstands.

Thanks! Could you tell me please, what exercises should i do? what kind of basics do you suggest and for how long? So pullups, dips and pushups with TUT (very slow movements) or just endless pushups, dips, and pullups for 1 month to get endurance and strength in my forearms? maybe less reps, but weighted basics or do some L-pullups and L-dips with high number??

Thank you very much for the answers! :wink: