My post on Easy Muscle Week 5 was rejected by Blogger because I linked a Geoff Neupert article on elbow pain, how to avoid it in your kettlebell training, etc. and the website was thought to have a virus. One of the takeaways was to try the supine position from his P3 mehod with palms up instead of down.
While searching for similar online resources that would not be flagged as virus infected, I found Geoff's video on chin-ups and elbow pain. He mentions Davis' Law which states that tissues model along lines of stress. Thus his argument that too much activity with pronated palms (palms facing away from you or facing down) results in your tissues being modeled for pronated palms and thus they have more difficulty with chin-ups or other activity with supinated (palms facing you or facing up). In other words, he saying chin-ups feel uncomfortable for my elbows because too much of my activity has been done with pronated palms.
He says for chin-ups to benefit your elbows instead of hurting them, you need to make sure you lower yourself all the way down - meaning your arms are fully straight.
After a kettlebell clean and press session, he recommends starting with 2-3 sets of 2-5 reps. He also recommends a thumbless grip.
If chin-ups are too tough on your elbows, he recommends training on gymnastic rings/suspension trainer or other apparartus that allows a neutral grip. The idea is to work with neutral grip until supinated grip feels more comfortable. I tried chin-ups with the Duonamic rings. Starting with neutral grip in the bottom of the movement, and pulling into supinated grip at the top felt fine for me.
Based on what Neuprt said about making sure you lower yourself all the way so that your arms are straight, I was inspired to change my dead hang practice from pronated palms to supinated palms with thumbless grip
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