Alternative to pull ups??

ColmH81 · 21-09-2013 8:52am #1

Folks,
I'm carrying a bit of an ac injury(bruised bone) and it's stopping me from doing any form of pull ups.. Anyone got any alternatives??

colman1212 · 21-09-2013 8:57am

Lat pulldowns.

ColmH81 · 21-09-2013 9:03am

colman1212 wrote: »

Lat pulldowns.

Cheers.. Defo not as much pain..

PingO_O · 21-09-2013 9:53pm

You could try inverted rows although I don't claim that they're a good alternative I've just seen them suggested on other threads

rubadub · 23-09-2013 9:23am

PingO_O wrote: »

You could try inverted rows although I don't claim that they're a good alternative I've just seen them suggested on other threads

That's usually for people who can not manage a single pullup. You can do pullups without using your hands much to grip, you use straps on your wrists which to around the bar, similar to using straps doing deadlifts. I have no idea what your injury prevents you doing though.

ColmH81 · 23-09-2013 9:26am

rubadub wrote: »

That's usually for people who can not manage a single pullup. You can do pullups without using your hands much to grip, you use straps on your wrists which to around the bar, similar to using straps doing deadlifts. I have no idea what your injury prevents you doing though.

It seems like the only thing it's preventing is pull ups.. When I try them(tried wide grip and close grip) I get a shooting pain right in the middle of my shoulder.. Club physio says it's just a bruised bone at the AC, but it feels worse(also, would have thought bruised bone wouldn't prevent pull ups, would only hurt if I took a hit)

JJayoo · 23-09-2013 9:28am

General rule is to avoid an exercise if it hurts. Can you do rows painfree?

ColmH81 · 23-09-2013 9:31am

JJayoo wrote: »

General rule is to avoid an exercise if it hurts. Can you do rows painfree?

I can.. That's the thing, I can bench, do shoulder press, rows no problem.. Front raises sting a bit.. Pull ups are a no, no..

JJayoo · 23-09-2013 9:41am

Well then screw pull ups. Just keep at the rows. I would never do an exercise that hurts but I would try and find out why it hurts and then find a solution. In your case it might simply need a weeks rest.

ColmH81 · 23-09-2013 9:47am

JJayoo wrote: »

Well then screw pull ups. Just keep at the rows. I would never do an exercise that hurts but I would try and find out why it hurts and then find a solution. In your case it might simply need a weeks rest.

Yeah, I skipped training last week and my match yesterday.. Gonna get it looked at again by physio tomorrow.. Might need another week..

Compound Training Systems · 23-09-2013 12:55pm

Take a few days off and treat the area. After that consider Lat Pulldowns, Assisted BarBell pull-ups & all manner of row variations. In my experience people often find that they can still stimulate the Lats well with rows while letting overhead movements recover.

Consider incorporating light exercises such as facepulls, band pull aparts, light db cleans (no one is necessarily better than the other) to get the AC joint in the groove before the main lifts.

Best of luck

ColmH81 · 23-09-2013 1:30pm

Compound Training Systems wrote: »

Take a few days off and treat the area. After that consider Lat Pulldowns, Assisted BarBell pull-ups & all manner of row variations. In my experience people often find that they can still stimulate the Lats well with rows while letting overhead movements recover.

Consider incorporating light exercises such as facepulls, band pull aparts, light db cleans (no one is necessarily better than the other) to get the AC joint in the groove before the main lifts.

Best of luck

Cheers.. Will give them a shot..

Alternative to pull ups??

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