How can pull-ups on the bar be harmful? 3 cases when it is better to stay away from it

How can pull-ups on the bar be harmful? 3 cases when it is better to stay away from it

It is important to take into account some peculiarities of the body.

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When the tourniquet can harm your health? How to make training on the bar useful?

Exercising on the bar is very effective for pumping the muscles of the back and arms. However, you can exercise to your detriment if you ignore some peculiarities of training and your body.

When pull-ups can be harmful

If you don’t follow the technique

When training on the bar, the shoulder joint and shoulder blades receive a strong load. In the raised arm position, the joint reaches the extreme amplitude of movement. Any extreme amplitude is not good for joint health. Add to that ignoring proper exercise technique and you get upper body pain and decreased athletic performance.

For injuries that are not fully healed

If you have shoulder pain, I recommend that you heal your injuries so that the tourniquet will do you good, not harm. For healthy people, I advise you to plan your workouts competently, follow the principles of gradualism, periodization and exercise technique.

In acute pain in the back, neck and lower back

If there is acute pain in the neck, thoracic region or lower back, training on the bar will be harmful. When hanging on the bar, the muscles that attach to the pelvis and are responsible for hip flexion are stretched. This leads to an imbalance in the body, which increases the deflection in the lower back. It, in turn, is overstretched, and from this can appear pain or stiffness in any part of the spine, and especially in the lumbar spine.

How to make training on the bar useful

Observe the correct technique. Study how to do a hang on the bar, what is the difference between a wide grip and a narrow one. Understanding this will help you achieve an athletic body, avoid injuries and progress for many years.

Consult a trainer or LFC doctor. Test results will reveal contraindications and your individual body characteristics. Some will need to work on the mobility of the shoulder blades before starting pull-ups, and some will replace the tourniquet with exercise machines.

Carefully climb off the bar. Jumping off the bar is extremely harmful to the intervertebral discs. There is no need to hesitate to carefully climb down the ladder. This way you will keep your spine healthy.

Do warm-up. This is a rule to all exercises. Warming up increases the effectiveness of your workout and protects you from injury.

Make your workouts on the bar as beneficial to your health as possible. To do this, follow these principles so that in the future you will have a strong body and healthy joints. Injuries usually manifest themselves years later, so study this information in advance to know what harm you can get from training on the bar and how to avoid it.

By the way, it is not worth it to exercise on the bar every day. Why, read in this article.