4 Pain Free Chin Ups Exercises

This past week, Exercises For Injuries YouTube channel hit a very cool milestone and it was…

YouTube 1K Milestone

Since 2008, I’ve been putting out videos focusing on pain and injury. Just this week, we’ve already published 1,000 videos. I am still adding more and more videos. So, if you haven’t subscribed yet to my YouTube channel, then go here.

Today, I will share a special video from my friend Jedd Johnson, where he talked about some tweaks that you can do if you have wrist, forearm and elbow pain when doing chin ups.

Enjoy!

==================================================

Hi, I’m Jedd Johnson. Thanks for checking out the video today.

I’m going to show you how I do Chin Ups to avoid wrist, forearm and elbow pain.

Pain Free Chin Ups – Chins WITHOUT Hurting Wrists & Elbows

CLICK HERE to watch the video.

For whatever reason, whether it was poor direction when I first started or accumulated injuries, Chin Ups give me a lot of trouble. I rarely do them with the standard grip. I can do them, but it’s just not a lot of fun, so I do them a little bit differently.

Here are some ways to safely do chin ups.

#1 – Chin Ups using handles

Chin Ups using handles

Chin Ups using handles

With this variation, instead of being locked under the bar like regular chin ups, I can change the angle slightly to decrease discomfort.

I’m getting back, shoulder and arm action, just like I would with normal chin ups on a chin up bar, but without the pain.

#2 – Chin Ups using Rock Rings

Grip the rings and do three quick chin ups with the Rock Rings. It’s all about being able to adjust slightly. Here, you don’t have the bar forcing you into a specific position.

Chin Ups using Rock Rings

Chin Ups using Rock Rings

#3 – Chin Ups using Globe Gripz

The Globe Gripz snaps right under the bar. Instead of being forced into a tight grip, I can rotate to the side slightly.

Getting on the ball will put you on a slightly rotated angle, moving into a submission position to do the chin ups.

Honestly, this is probably the one that feels the best so far.

Chin Ups using globe gripz

Chin Ups using Globe Gripz

#4 – Chin Ups using BackBull

The BackBull handles don’t rotate (they are fixed), but you can use them for the same purpose. You can grip them in slight supination or slight pronation.

Pronation is like a pull up grip. Supination is like a chin up grip.

Chin Ups using backbull

Chin Ups using BackBull

These are some options that you can try. There is absolutely no sense in forcing yourself to do any exercise that hurts, as it could cause you bigger problems down the road. You might not see them right away but months or even years down the road, you are going to have pain that interferes in your workouts.

You want to look at your training as something you can do for longevity. You want to be able to train pain-free as much as possible. Obviously, when you are hitting multiple sets and reps of exercises, you are going to feel burn, but that’s different.

When you are feeling pain in a joint or a muscle because it doesn’t work for you ergonomically, that’s a problem. If that’s the case, then you should not do that exercise or think about modifying the exercise. Remember, longevity is important. I hope this video has been helpful.

If you want to finally get rid of your wrist pain forever and dominate your workouts again then click here to check out the Fix My Wrist Pain program.

I wish you luck and all the best with your training.

Take care!

Jedd Johnson