Forearm pain! Tricep pain! Advice??

dottywine started this discussion · 9/12/2013

I don't know what its called, but whenever I put my hands in this position http://www.youtube.com/watch?v=NiiSQH7aCYY the bottom arm that is pushing the pole (not the top arm that is pulling it) hurts SO BAD when I come down. Advice on how to strengthen??? Also the top of my triceps (the head for anatomy nerds) hurts so bad whenever I do a basic invert or anything similar. I found doing this exercise works out the exact spot on the triceps I'm trying to get: http://www.youtube.com/watch?v=kiuVA0gs3EI (but use a bar at the end, not a rope) but would like more workout advice! Thankyou

2 replies

Ekinkah · 9/12/2013
I can't see the first video now, but I'm guessing you're talking about split-grip. For a start, always make sure that the bottom hand has your pointer finger or middle finger (or both) pointing DOWN, and not around the pole. Secondly, make sure you are not hyperextending your elbow - if your arm is locked out, the side of your elbow with your ulnar (the 'pinkie' side) will come closer to the pole than the side with your radius (the 'thumb' side). Make sure this isn't happening - keep a slight bend in the elbow and do NOT allow it to lock out! This has largely fixed be problem for me (which was very sharp pain in my ulnar upon releasing the pole). Keep in mind if its damaged a fair bit, just correcting your technique will not initially make the pain go away - you will need to get some sort of physio or acupuncture treatment as well! Not sure about the second one, sorry :)
korinne · 9/12/2013
Agreed with Ekinkah on the split grip. Basic invert, which arm (or both?) is having triceps pain inside arm or outside arm?