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Old 05-18-2010, 09:40 PM   #1
Yotam Wei
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learning the muscle up and possible elbow injury

i am learning to do my first muscle up. i don't have rings so i am learning on a bar (not a straight bar - 2 short handles poking out at 45 degrees, like duck feet)

I am at the point where I can just do it, but it is not very fluid - at the top of my chin up, all my weight is supported by my left hand while i transfer my right hand to the dip position, then all my weight goes on my right hand and i complete the movement (when i am tired i rest my chest on the bar part way through the dip)

i have developed a mild pain in my right elbow.

is this pain serious? should i stop doing MU till i get rings?
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Old 05-18-2010, 10:03 PM   #2
Kevin Shaughnessy
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Re: learning the muscle up and possible elbow injury

Here you are my good man:

http://www.youtube.com/watch?v=o52cZ-_bH7s (wfs)
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Old 05-18-2010, 10:10 PM   #3
Blair Robert Lowe
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Re: learning the muscle up and possible elbow injury

We used to call doing a muscle-up one arm at a time a struggle-up.

The reason your elbows are hurting is because when you do them this way, there is more pressure on the elbow since you are loading them one at a time versus a shared load.

At Gymnastics Regional Championships in San Diego, I saw one kid do it this way on rings. He didn't use a false grip and had to nearly do a one arm cross at a time with this method. I dunno why he wasn't using a false grip. It was ugly. Maybe his coach was a moron.
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Old 05-19-2010, 12:07 AM   #4
Steven Low
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Re: learning the muscle up and possible elbow injury

Do not do them on odd angle bars.

If you're going to do them do it on straight bar (elbows going straight back).

Also, if you're getting pain you need to back off. I don't know if this is because of:

1. artifact of your struggle ups (one elbow at a time... do not do this either), or
2. the weird angle of the handles, or
3. just overuse.

Could be any of those.

Just back off. Strengthen your elbows more with deep dips, and high pullups, and false grip pullups. Then as they start to feel better work your way back into working muscle ups again.
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Old 05-19-2010, 04:37 AM   #5
Mike McGee
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Re: learning the muscle up and possible elbow injury

Quote:
Originally Posted by Yotam Wei View Post
i have developed a mild pain in my right elbow.

is this pain serious? should i stop doing MU till i get rings?
Yotam, you'll be ok with a little rest. I was practicing MUs on rings and the same thing happened to me. I continued to CrossFit, just laid off trying MUs and after a few days my elbow felt ok.

Mike
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Old 05-19-2010, 05:52 AM   #6
Andrew Schechterly
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Re: learning the muscle up and possible elbow injury

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Originally Posted by Blair Robert Lowe View Post
We used to call doing a muscle-up one arm at a time a struggle-up.
Hah. That's a good name for them. When I first started learning, I did them on a straight bar (I can't even do them on a bar anymore, only rings) and my coach coined it the "chicken wing."
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Old 05-20-2010, 02:26 AM   #7
Yotam Wei
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Re: learning the muscle up and possible elbow injury

I get the message - stop my MU and build up dips pullups and false grip. will do.

with 14 900 posts worth of experience between all the posters on this message, I'm not surprised I got such good advice from everyone. thanks to one and all!
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Old 05-20-2010, 03:50 AM   #8
Tim Barker
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Re: learning the muscle up and possible elbow injury

I got the same pain the other day after I did 30 MU for time. A few days off MU and a bit of ice alleviated it.
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Old 05-20-2010, 11:50 AM   #9
Steven Low
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Re: learning the muscle up and possible elbow injury

MUs have a high degree of flexion (in the transition and deep part of the time) which puts a lot of pressure on the elbows so it's easy to overuse.

That's where people will have the most problems with overuse in the elbows.
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Old 11-01-2010, 03:57 AM   #10
Yotam Wei
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Re: learning the muscle up and possible elbow injury

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Originally Posted by Steven Low View Post
...Strengthen your elbows more with deep dips, and high pullups, and false grip pullups.
How deep? armpit to bar?

What is false grip?
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