Sharing and emphasizing the most important part. 21 CrossFit "So how do you injure this little Labrum? Many a CrossFitter has done so, and there are several articles out there on the web that talk about it. Sloppy technique with lots of exercises can cause all kinds of issues. Impinged tissues, muscle strains, swelling. Look at the shoulder. There is A LOT of stuff in that area, including 3 bones that all this stuff is weaving around. But that doesn’t necessarily injure the labrum. The kipping pull-up has the highest potential to injure the labrum. I’m not a doc y’all, or a PT, just an interested trainer and long time studier of strength that promotes the long term progress of those patronizing his gym. I have injured lots of my body through lots of hard and sometimes reckless training but to my knowledge my labrum is good to go. I personally know of a handful of folks in the broader CrossFit community that have and 2 that have at one point or another been a member of 21 CrossFit. Every so often we get a new client that kips away and away on pull-ups but when it comes dead-hang time…they dead hang. This is a problem. Rewind a bit to the pictures. Their muscles that help do a pull-up aren’t strong enough to handle their full bodyweight without a big kip from the hips and legs. Otherwise this person would be doing dead-hang pull-ups. Now, fast forward to where this not-strong-enough person has kipped, pulled, and successfully gotten their chin above the bar. The down phase is where the real bad stuff happens. The poorly informed individual that sees other folks doing it, or the CrossFit Games athletes doing it, the same individual that isn’t strong enough to handle their own bodyweight to pull themselves above the bar from a dead hang will use their ENTIRE bodyweight, PLUS DOWNWARD MOMENTUM, PLUS FORWARD MOMENTUM (gotta get that big forward swing, right?) to get ready for the next “pull-up”. And then what. That momentum has to go somewhere. They’ve got to decelerate this moving body, stop it, and then accelerate it to propel themselves back above the bar. Sounds dangerous. If the muscles aren’t strong enough to do it, what allows this to happen? The tough ligaments, the connective tissue, and ultimately the labrum that wants to hold all this stuff together! Does this not sound like a RECIPE for disaster? Do this once, not a problem. The body is AMAZINGLY tough at some of the abuse it can handle. Do it a hundred times, do it regularly, do it when you are tired, when your shoulders are already sore…something is going to give. Something. Is going. To give. Lastly, because I don’t want to present a lopsided argument, kips are not all bad. If you have the strength to do regular pull-ups and the joint integrity that comes along with it, then kipping pull-ups are acceptable. Just understand that the kipping motion should be under control. It should not be wild and should not cause shoulder pain. I kip sometimes. If you aren’t strong enough to do at least 5 dead hang pull-ups, you should abstain from kips and build up the dead hang using bands, negative, jumping, bands + weight, etc. And once you are strong enough, kips should never completely replace dead hangs. Never."
Posted on: Tue, 20 Aug 2013 03:19:02 +0000
Recently Viewed Topics
© 2015