I have started training to do muscle up yesterday. It is understandable if my shoudle or wrist get pain when i training to do it. But my elbow pain too. Is it ok?

For my dips i could go all the way below my chest. But for my pull up i have difficulty doing it with the false grip. So i use my leg to kick myself up as being told on the website.


Using my leg to kick myself up i am able to get my chest over the pull up bar. But when i tried changing my position from my pull up position to the dips position, i can feel a sharp pain in my elbow. Is it okay to have that sharp pain? Because of that sharp pain i failed all my attempt in trying to get a muscle up done.

  • How many pull-ups can you do? How many dips? – Dave Liepmann May 21 '12 at 18:24
  • pull up i can do more than 15 haven try pushing to my max rep before. but all the pull up i could not get the bar under my chest. dips i tried doing 20 the other day with the bar go all the way down to almost reaching my neck area. – Jie Liang May 22 '12 at 0:55
  • As long as those are full-range-of-motion pull-ups, you should be in a great position to work on muscle-ups. – Dave Liepmann May 22 '12 at 2:21
  • So it is ok will the pain in my elbow? – Jie Liang May 22 '12 at 2:24
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    Had just contacted some trainer in my country and ask about the muscle up. He said is either my elbow open too wide or i did not pull high enough to transit to the dip position. Think will be trying it again tonight. If the pain is still there i will go gym for light training instead. – Jie Liang May 22 '12 at 3:24

Sharp pain in your elbows sounds like a common overuse injury called Tendinitis. Tendinitis is an inflammation of the tendons at your joints. It will only get worse if you don't deal with it.

  • Stop any activity that makes the pain worse. Both pull ups and dips can cause this pain--which means you'll have to stop working on the muscle up for a while.
  • Ice the elbows. Ice helps reduce the inflammation.
  • Use NSAIDs (Non-Steroidal Anti-Inflammatory Drug) initially, also to help with the inflammation.
  • When pain has ceased, re-introduce activity with light weights and high reps. This helps to get blood flowing through the area further removing the remaining inflammation. A good exercise for this stage is the Unilateral Dumbbell Floor Press. Do not bend the elbow past 90 degrees during rehabilitation.

It may take as long as 6 weeks to get back to normal. You can train around this overuse injury, meaning you will have to stick to exercises that don't make it worse.

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  • okay thanks. Never have thought just this 2 day of pushing will cause such problem. think i have to go back to gym for the next few week before i can continue with my training for muscle up. – Jie Liang May 21 '12 at 16:49
  • I just stumbled on this link. Might give it a try for the tendinitis: mobilitywod.com/2012/04/… – Berin Loritsch May 22 '12 at 12:36
  • look useful. will have to see when my friend is free to help me with that. thanks. – Jie Liang May 22 '12 at 15:25

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