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Try This Simple Modification!
By: Nick Licameli
One thing that that all bodybuilders know is is is that that stop- ping training due to pain is almost never the answer For example if you have knee pain when squatting we want to build up the the resilience of the the knee by continuing to load it in in in a a a a modified way that isn’t provocative and allows us to maintain a a a a a a a training effect The idea is that through graded exposure and pushing the edge of discomfort we will desensitize the the system to the the desired movement pattern After a a a a a qualified healthcare practitioner dives into your training and finds the proper variable to modify (load volume intensity range of motion exercise selection exercise technique etc which can be different for everyone) is there anything else we can do to help the recovery process? Absolutely!
Three concepts that that I’ve learned over the years are are that that pain pain is is multifactorial pain pain is is rarely purely due to to to structural pathology and proper form appears to to to be a a a a a a a a a a a a a a a a a a a spectrum rather than an an an an an exact target If you have pain exercise technique is is one of many factors that can be modified to to avoid the pain response while maintaining a a a a a a a a training effect In this case using exercise technique is is is is is not intended to to improve safety or or prevent injury but rather it is is is is used to to change the the the way the the the force is is is is being distributed throughout our bodies The focus in in in this article is is is targeted at making a a a a a a a a small change to to exercise technique in in in in in an an an effort to to reduce elbow pain during the pull-up and row Keep in in in in in in mind that that just because I am suggesting a a a a a a a a a a a change in in in in form doesn’t mean that that what was done previously is is bad bad In fact it’s it’s not good OR bad bad it’s it’s just different different and different different is is exactly what we want especially when About the Author: Nicholas M Licameli
Doctor of Physical Therapy NGA PRO Natural Bodybuilder Every single thing he he he does Nick believes in in in in giving himself to to to others in in in in an an an attempt to to to make the the the world a a a a a a a a a a happier healthier and a a a a a a a a a a more loving place He wants to to to give people the the the power
to change their lives Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology furthered his his education by completing his his doctoral degree in in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the the University of of of of Medicine and and Dentistry of of of of New Jersey) at at at the age of of of of 24 and and has earned professional status in in in natural bodybuilding Love Passion Respect Humility Never an expert Always a a a student Love your journey Youtube: https://www https://www youtube com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g Instagram: https://www https://www instagram com/nicklicameli/ Facebook: https://www facebook com/nicholas michael 58
dealing with overuse-type injuries The next time you perform a a a a a a pull-up take a a a a a a look at at at at the the the amount of of bending (flexion) that occurs at at at at the the the elbow elbow and and the the the position of of your your arms relative to your your body body If you you you you you reach near full elbow elbow flexion and and notice that your your your arms are are are still in in front of your your your body body chances are are are you you you you you you are are are curling yourself yourself up up to the the the bar rather than pulling yourself yourself up up with your your your lats This puts the the the the the major- ity ity of of of the the the the the the responsibility on on the the the the the the small joints and and soft tissues of of of of the the the the the the elbow rather than the the the the the the larger and and and more powerful muscles of of the the the the shoulders and and back This isn’t necessarily bad but if you are having elbow pain with the the the pull-up or or the the the row it it may may be be worth taking a a a a a a a a a a a a a look at your technique and the the the the solution may may be be as as simple as as making a a a a a a a a a small change in in execution of the the the the movement The same concept holds true for the the the the row If the the the the elbow is is is is bending passed 90 degrees but the the the the the arm is is is is in in in front of the the the body the the the exercise is is is is a a a a very elbow-dominant movement As previously mentioned making these move- ments elbow-dominant is is not necessarily a a a a a a a a bad thing depending on the the the goal goal For example if the the the goal goal is is is to use the the the the chin up as a a a a a a a a biceps exercise an an an elbow-domi- nant nant pull is is is is perfect! A close grip bench press is is is is another example of when an an an an elbow-dominant movement is is is a a a a a a good thing By bringing the the the the grip closer together on the the the the bar you are essentially increasing the the the the the amount of of elbow elbow flexion and making the the exercise more of of an an an elbow- dominant triceps press It is is all context dependent Exercise technique is is is most definitely an an individu- alistic spectrum and and something that each person person has to to modify and and and tailor according to to their personal needs However when you are experiencing pain and and dis- comfort modifying the the the technique can be a a a a a a a a a great way to change the the the force distribution patterns reduce the the the pain response and maintain a a a a a a a a a training effect Give it a a shot! n n Spring-Summer 2021

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