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Dec '25 (edited) • Technique and form
No lockout - No injury!
I wanted to share something Ive learned recently after suffering a pretty gnarly elbow injury.
This was the first kind of major setback injury Ive ever had and Ive been training for over 10 years.
It happened when I decided to go heavy for a while to see if I could improve on what was already working great (yea i know don’t fix what ain’t broke right?)
Then after a set of weighted chin-ups my right elbow hurt and the next days it only got worse.
Soon i had to face the fact that I had to completely stop pull-ups and chin-ups completely which was a hard pill to swallow.
Bicep curls were doable only in a very particular form and still painful.
Anyways 6 months later and my elbow is about 85% healed, Im back to doing pull-ups and curls but my whole view of how I do each exercise has changed and Thats what I wanted to share here.
I realised 3 things:
- Going too heavy too fast or just going too heavy in general is useless and high risk for injury.
If you practice responsable progressive overload then your strength will naturally keep getting better. There’s no need to rush it.
2. When the injury was acute, I was very aware of the weakest areas of the movement and that was full lock out. For pull-ups that’s dead straight arms.
While yes it’s good to dead hang, extended periods of heavy weight lockout and jerking movements = pain.
3. Tendons take so fucking long to heal!
The results:
- Do the movements just short of lockout. Even when you feel in perfect health those joints are taking strain! It’s only when you finally get injured do you realise!
2. Do a healthy dose of reps. Not too many, not too little. The weight you choose will determine your rep range. The rule is simple: High reps = few sets = lighter weight. Low reps = more sets = heavier weight.
3. Go steady! Don’t jerk at the bottom of the movements it multiplies force. You can still go hard just be smooth lol
I hope this helps at least some of you prevent unnecessary long term setbacks and pain and Keep smashing it to make those big life changing gains!
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No lockout - No injury!
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