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iron_worker 10-08-2007 10:39 AM

Pull-ups and Dips Questions...?
Alright, well as some of you may know, I have been doing the Rippetoe S.S. program for a month or so now. All is well with the big three so far...all weights coming up nicely and form seems OK.

However, I am having some troubles with pull ups and dips. I'm managing to increase weight slowly but when I do dips I get pain under my collar bone. My buddy says I'm not going all the way down but I can't go any farther cause the pain that I just described stops me. It also remains sore for the next day or two. He says my elbow makes it to 90 or maybe slightly above. Anyone experience this? Anythign I can do to help? Grip narrower? Wider?

Also, when I do pull ups, I don't know if its right to let your weight drop all the way down and unlock your elbows. This is what I've been doing and my elbow is starting to take a beating. It gets pretty sore after the workout. Is it better to go almost to lock and leave the weight on the bicep or get the full ROM and unlock. It seems much much harder when you go all the way down... One last thing, when doing these is there a preffered grip? I've been doing hammer grip but was thinking about changing to regular pull-up grip...Would this help?

Thanks for reading,


EricT 10-09-2007 10:43 AM

On the dips that is your AC joint if if it's anything. Guarantee it. Last thing you need to do is worry about going deeper. Some things that you MAY be doing that can aggravate this is having the hands behind you. Like when people do bench dips with their feet up. If the hands are behind you that will increase stress on the AC...put them beside you even if you are using dip bars. Wider grip would definitely not be better. Don't do them with the body completely upright...lean forward into it. Maybe around 45 dergrees. Also, you may be favoring the dominant side if one side hurt more. Try to make sure the body is even and not leaning one way or another. Given all that, being that it's already hurting you may end up wanting to avoid them altogether. You do NOT want to screw up you AC joint. It's just one exercise among many whereas you only have one set of shoulders.

On the pullups all I can say is that I don't pay a lot of attention but I don't think I personally extend my elbows all the way. Although I sometimes do. I don't bounce either though. If just extending the elbows causes that much pain then I would think you were bouncing on them at the bottom. I don't know. The grip is totally up to you. I find the pull-up grip to be the most comfortable overall.

teckno05 10-09-2007 02:23 PM

When I do pull ups I control myself on the way down, and hang at the bottom position for about 3 seconds for a stretch, then explosively pull up out of it.

iron_worker 10-09-2007 05:14 PM

Well thanks for the input you guys. I'll definately try leaning forward a bit on dips and maybe using a narrower grip. Hopefully that will help.

I think I pretty much have to stop going all the way down for pullups cause my elbow is still sore on tuesday and last time I did pull ups was friday....

Riddick2112 10-10-2007 11:24 AM

i do not let my elbows fully extend at the bottom of pullups/chinups either.

if dips still hurt after trying those changes, just ditch them and do something else. Eric is totally right, you only have one set of shoulders so take care of them!

EricT 10-10-2007 02:26 PM

^^^^Yeah, and don't forget IW, if the hands have been behind you on dips get them beside you if not a tiny bit in front of you. That is the most important of the three criteria I mentioned...

iron_worker 10-10-2007 03:34 PM

Well I was gonna try dips today but my elbow was really acting up. We had a max day today and for some reason my right elbow hurt really bad after squats. We did bench first which kind of aggrivated it but then squats put them over the top. I had to ditch dips cause my elbow was so sore. Boo.

iron_worker 10-15-2007 04:16 PM

Just thought I'd let everyone know that i tried dips with a closer grip today and it feels much better. I can get lower and I its only kinda tight on my acl. However, its quite a bit more tris in that config. so I had to reset my weight back a bit but overall I'm happy. I can keep doing dips!:weights:

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