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Exercises Movements, technique & proper execution

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Old 09-11-2007, 05:36 AM   #1
Rich Krauss
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is there a warmup for pullups?

Not infrequently, when I do pullups, usually as part of the crossfit warmup, I feel a strain in my brachioradialis muscle. I was wondering if others have this problem and what can I do about it? I am 46 yr old and get muscle strains much easier than I used to. Thanks
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Old 09-11-2007, 06:53 AM   #2
Brian Vandewettering
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Re: is there a warmup for pullups?

Hi Rich-

I've wondered the same thing about a pullup warmup. The best I've come up with so far is to play the first set by ear and do a reduced set if needed. For me at least, the subsequent sets are mostly pain free. A set of jumping pullups might also be a good start.

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Old 09-11-2007, 11:14 AM   #3
Steven Low
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Re: is there a warmup for pullups?

CF warmup has pullups in it IIRC. I don't usually do it but do my own warmup which is why I don't remember exactly, but I am pretty sure it does.
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Old 09-11-2007, 12:00 PM   #4
John Maloney
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Re: is there a warmup for pullups?

Sometime I'll just hang from the bar, kip-swing a bit, & activate the shoulders lightly to warm-up. Basically just rocking back & forth to warm-up.
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Old 09-11-2007, 03:28 PM   #5
John Seiler
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Re: is there a warmup for pullups?

I usually do my first couple of sets underhand or neutral grip.
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Old 09-11-2007, 06:38 PM   #6
James Falkner
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Re: is there a warmup for pullups?

Agree with John. A little light swinging, slowly building amplitude (if you're a kipper) is all you need. after 2 sets of 7-8 kips, and then a brief rest (e.g. while doing the rest of the WU) I am good to go.
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Old 09-11-2007, 06:44 PM   #7
George Mounce
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Re: is there a warmup for pullups?

Swing your arms in their sockets individually, then together forwards and backwards, then side to side.

See Greg A's warm up in the videos, I basically do his warm up.
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Old 09-11-2007, 07:12 PM   #8
Alex Rosch
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Re: is there a warmup for pullups?

I agree with the Johns and George.
Start out with ROM warm-up, as in pre-CFWU...if you are 'tight' in brachioradialis muscle consider focusing on the forearms in your warm-up. Maybe all you need to do is dips, and maybe Push-Ups on Paralettes. If they're still tight, hold something in your hand (if you want) and move the wrist in all directions, round and round each way...and stretch? That brachioradialis muscle will get involved if you were, for eg, to hold a beer (normally), and tip it toward your wrist.
If that doesn't do anything for you, then, well...I don't know...
When I do my pre-WU, that is my ROMs, I roll the wrists and elbows a whole bunch (although the elbow is a hinge, so more like bend).

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Old 09-11-2007, 10:56 PM   #9
Blair Robert Lowe
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Re: is there a warmup for pullups?

Shoulder stick dislocates and simply just hanging from rings or a bar and swinging a bit.

I also like doing a bit of downward facing dog. Sometimes I prefer to modify it by having the hips at a 90 degree angle with the hands on a surface roughly as high as the hips. If you can hook your fingers around the edge of the surface ( we do it on a small wood fence/barrier that seperates the gym floor from the audience area ) you can pull back or push your chest down to loosen things up a bit.

Oh, foam roller work preferred in the W/U from pelvis to shoulders.
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Old 09-12-2007, 05:09 AM   #10
Adrian Cradock
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Re: is there a warmup for pullups?

I have found stretching the upper traps very good to prevent pinching or trapped nerves just pull head to side and gently vary angle. wrist flexion extensions are also good with light weight along with or reverse curls also just streetching out that muscle first or self massaging it a little. also say you are doing a couple of sets do couple reps on first set then take 30 - 60 seconds and then do your proper sets
this is just my own opinion
regards Adrian
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