Elbows Hurt During Muscle Ups

[J0sh45]

Hey Guys

I just wanted a bit of advice to do with Gymnastics, progression and increasing my strength.

I've progressed to doing half muscle up's (I start with my legs on the ground with my back horizontal, I pull from there with my legs still on the ground and jump slightly when I switch my hand position on the rings.)

I've been developing pain in my elbows and it seems to be getting worse.

Is there an exercise I can do to develop the muscles in order to not stuff myself up? I'm pretty clear I haven't done the work to fully develop these muscles, what do I need to do?

Also, would it help for me to get elbow braces? I've been told it takes the stress away by spreading the load to other muscle groups.

Any feedback would be much appreciated

Thanks!

[Cole Dano]

Have you done the dip and pull up progressions in the book?

For the elbow issue check this thread - Elbow/wrist Prehab Routine

[Adam Bodestyne]

Perhaps you need more elbow conditioning? I'm not really sure how much you've done previously, but have you spent much time with just support holds on the rings?

[Karri Kytömaa]

You fail to tell where you feel the pain exactly. You can try to search for Joshua's posts, he has couple really good ones regarding this issue.

In a nut shell, if you feel the pain on triceps side of the elbow, you must condition triceps with diamond pushups and russian dips.

If it's more on the forearm side, you should focus more on the stuff Cole linked and training your false grip.

Always best to do both obviously.

Actually it sounds you aren't even doing false grip... start with that so you don't have to add dynamic effort to transition which is enough taxing as it is.

[Joshua Naterman]

Braces are meant to be used in a competition, when you have to perform for money or glory and simply don't have any time to fix things. They are not a substitute for rehab.

They are not meant to be used in daily training, with the exception for some people of wrist wraps on pommel horse (some people just seem to have weak interosseous membranes, and no amount of rehab seems to keep them symptom free, so they do all the rehab work constantly AND wear wraps).

This does not happen with elbows, and it is highly recommended by me and most likely every single person here with considerable experience that you start by A) telling us exactly where the pain is, B) exactly what causes it (which movements/positions/whatever) and take our advice when we give you suggestions based on A and B.

To tell us where the problem is, assume "anatomical position" and describe from there. This means you are standing up with arms by your sides, and palms + inner elbow facing forward. Now, from here you can tell us which arm it is and whether it is the side next to your body, away from your body, in the front of the elbow, in the back, etc and it will be easy for us to know what you mean.