/ Pull up alternatives
Do you have a fingerboard? If it's just deep lock-offs that make it hurt shouldn't be too hard to avoid? Does it make a difference how far apart your hands are?
i find straight bars begin to make my wrists a bit sore.. especially when i do narrow grip pull ups ones.
to avpid this i mainly go wide grip as i think they work the biceps as well as your back a bit better than narrow grip and i usually use bent pull up bars that are lower where my hands are in comparison to the height of where i'm aimimg to get with my chin.. if that makes sense? most gyms have weight stacks with cable set ups with a bar across the top with various pull/chin up grip positions.
maybe also try taping your wrist to maybe help align tendons ... no expert but i tape my wrists when i climb and it's help tweaking/twindging alot.
All that. And maybe try rings as they allow the joints to rotate.
Have a look at the link.
Seems to make sense and may build ur wrist strength up also.
Just dont laugh at his hat too much.
Inverted rows on bar or gymnastic rings. One arm inverted rows on gymnastic rings are even better. Keep feet on floor (body at angle against the floor) - easier. Keep feet at the same level as shoulders at full arm extent (body parallel to floor) - harder.
I agree with others who have said try using rings or some other form of suspension, this is generally kinder on wrists and elbows. Inverted rows that mloskot is talking about are also well worth doing.
If wrist pain is an issue, I'd recommend strengthening the wrists with sledgehammer levering. http://www.youtube.com/watch?v=QbEzqs-KHlI
Get a length of round bar, like a pull up bar. Attach a length of cord to it's centre point (about 2-3ft long) and attach a weight to the other end of the cord. The idea is that you lift this weight by holding the bar horizontally with one hand at either end and rotating it, so that you coil the cord around the bar, gradually lifting the weight.
I recently started doing this exercise and it's helped both wrist and finger strength and also endurance. I'm using 6kg at the mo, but use whatever is right for you. It gives you one hell of a pump. Don't forget to balance your wrist muscles by alternatiing between using the flexors and extensors (i.e. change the direction you rotate the bar)
I agree that wrist strength may be an issue too, so I'll look into ways to train that. The sledgehammer thing looks a bit extreme for me at the moment. Any thoughts on wrist curls with a weight?
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