Your Grip is KILLING Your Gains (FIX THIS!)
ฝัง
- เผยแพร่เมื่อ 1 ก.ค. 2020
- Your grip during lifting is killing your gains if you are making any of the mistakes shown in this video. When it comes to reaching training goals, the thing that can derail you faster than anything else is an injury. When the grip is less than ideal (as is often the case with most lifters) then you are subjecting yourself to the most common and debilitating inflammatory condition suffered by those that workout, and that is medial epicondylitis or golfers elbow.
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You know if you have it. It’s that knife-like stabbing pain that you get on the inside of your elbow every time you try and grip a bar or pull-up bar during any pulling exercise. This can be problematic in terms of your ability to do a heavy deadlift, weighted chinup, pullup, row, curl or even a lat pulldown. The fact of the matter is however, you are in complete control of how to fix this.
In this video, I’m going to show you the anatomical reason for this overload and how to offset some of that load on all of the exercises mentioned above. Secondly, I want to try and show you how important it is to not just grip the bar or barbell without thought but to make sure it is in the right place in your hand to minimize the unnecessary stress being driven towards that inner elbow.
Let’s start as always with some anatomy. The muscle in the forearm most responsible for causing this pain in the elbow is called the flexor digitorum superficialis or FDS for short. This muscle has two heads to it, the radial head and the humeral ulnar head. It is the latter that is most responsible for the pain being felt at your elbow. With attachments that feed through the wrist and insert on the middle phalanx of the ring and pinky finger, it is this head that is being asked to incur the forces that we are subjecting it to via heavy weighted chins, deadlifts and rows (or even bodyweight versions of the chin or row). This is just not something this small muscle is equipped to handle.
The solution in all environments (whether it be on a pull-up bar or training with a barbell) is to fix two things. First, you need to fix the placement of the bar in your hands to better provide your body to mechanically leverage your ability to handle high load stresses. Secondly, you need to be aware of the tendency of the ring finger to want to dominate given it’s leveraged position relative to the other fingers when you close your hand down to grip, and understand how to minimize that.
When it comes to the chinups and pullups, the first thing you want to do is change how you are gripping the bar. It all revolves around the middle knuckle of your fingers. On the pull-up, you want to make sure that you cannot see this middle knuckle from beneath the bar. If you can, then this means that you are losing your grip and the bar is drifting to the end of your fingers. This causes a high strain on this flexor tendon we spoke of.
On the chinup, you want to be sure that you can see this knuckle. Here, if you do not, it means that you are once again losing your grip and allowing the bar to stress the distal tendon attachment too much leading to high strain and stress on the elbow.
To minimize the ring finger from dominating this exercise, you want to do the following. Place a band around the bar as shown. It should create two laps of band that you can now rest your fourth and fifth fingers on. The increased height changes the length tension relationship of the tendons in these fingers causing them to contribute less to the grip. The forefinger and middle finger are now much more active in the grip and better capable of withstanding the high stresses without killing your elbows.
On barbell work the best thing you can do is temporarily switch to a hook grip. The hook grip, while initially uncomfortable, can be a lifesaver. It gives you a chance to immediately shift the load from the ring and pinky fingers to the middle and index finger by virtue of the mechanics of the grip. You should instantly take any stress away from the elbow that you may be feeling.
Make these substitutions and I promise you will overcome your pain in the elbow that is allowing your grip to stand in the way of your gains. It’s details like this that matter and, when addressed, can take you to a new level of gains you never thought possible. If you’re looking for a step by step plan for training like an athlete and taking your training seriously, be sure to head to athleanx.com via the link below and grab the program most aligned with your current physique and performance goals.
For more videos on how to fix elbow pain and the best grip for increasing your deadlift, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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I imagine Jeff fixing his wife’s form during birth so that she doesn’t lose any gains while pushing.
This comment deserves more likes😂
Being in labor is killing your gains. Here's how to fix it.
Bench presses the baby back in to work on the eccentric
“No honey not today. You can’t deliver a baby on a pull day”
The knowledge of this man is just outstanding. Can't believe i'm learning so much for free, you're a great man, Jeff.
But I'm confused tho, he said in a previous pull-up video to never forget about your ring finger and pinky finger in your grip whenever doing pullups but now in this video he contradicts himself
@@briochee This video is for those who are suffering from medial elbow pain. If you have issues with that tendon you don't wanna focus on those two fingers.
just don‘t start a religion on it. he‘s still just a dude. by the way, i had immediate (i mean it) improvements with the cheaty band around the bar. it feels kinda stupid to do, but if you already felt something in the test, fuck how you might look and be healthy.
th-cam.com/channels/8a_hyz8k7EakU5GuDQCSAQ.html?view_as=subscriber
Jeff rotates his wedding ring around his fingers to avoid muscle imbalances and so his grip isn’t dominated by his ring finger
@hhhk20 I think you need to relax and do some face pulls, buddy.
@hhhk20 Not worshipping the man god that is Jeff Cavalier is KILLING your gains!
😂😂😂👌
Funny !!
Legend has it... Jeff's pendulum hangs dead centre to prevent unequal weight distribution and muscle imbalance...
Pendulum lol
Let's use it for a physics experiment
You meant his balls
nIgGa the oo ijnbbh
The Cavalier Pendulum, the most stable and symmetrical system known to humanity...
At this point my gains be like...“ ight imma head out”
LOL this shit right here, best comment so far
Stop wrinting commets with wrong fingers!
It's gotten to the point that I lose muscle every time I work out
Jeff eats soup with 2 spoons to avoid muscular imbalances
LOL savage bruh
Nah, Jeff sucks ... his soup with a reusable straw.
nah jeff dont eat soup because it would kill his gains
AnthonyPicone Jeff actually does eat soup. Can’t remember what video he mentioned that in but he definitely did eat soup
Jeff also ambidextrously eats his cereal with two spoons to avoid muscle imbalance.
Fact is: The Barbells seems light, its because when jeff is holding the barbell, the barbell loses its gains.
Mystery solved. 😄
He absorbs gains from whatever he touches hence jesse
Ben Potter haters gotta hate
Jeff.
Where were you 45 years ago when I first started exercising? I would have subscribed to the VHS tapes.
Your well researched and informative channel has reduced/eliminated many of my injuries, prevented the normal strength loss of a 60 year old, and help me to counter some of the effects of age and gravity.
All of your material is excellent. But I really appreciate the videos of how to recognize poor technique, prevent and or recover from injuries. WH
Taking showers is killing your gains and here's why: when you shower, you don't work out
This one killed me😂
Can't find anything wrong with this logic
Well it wouldn't be wrong 😂
But if u work out 24 hours a day, u are also killing ur gains
If u workout during showers, u are not killing ur gains because it is time for ur muscles to recover
One day Jeff is gonna tell us that we’re not blinking right
But...you blink at the same time
Leo15 but are you blinking with progressive overload?
FieryHammer 😂😂😂
I blinked when u said that
@@FieryHammer just tried to do that and my eyelashes are gone thanks
I am 39 and have started training and following your videos this year. I have dropped 15lbs and am in the best shape since high school! This past week i started having this EXACT pain an thought I was just getting old an pushing too hard. Thank you so much for this video it was amazing timing in my life and now I will not miss a week in the gym due to the elbow pain!
*"man hangs himself"*
Jeff:But that just create muscle imbalance on the neck, soo what you gunna do is...
Why doesn't this have more likes
*brushing my teeth*
Notification:
Athlean X: Brushing your teeth is killing your gains
Me: You have got to be kidding me
It actually is, you brush with 1 hand and so the other hand doesnt get the workout when you brush...
Jeff alternates hands when he brushes his teeth to avoid muscle imbalances
@@ryanc4293 i actually do
You have to aply the hook grip to your toothbrush
I laughed while brushing my teeth, thank you! Wait no, not thank you!
Athlean X: _____ is killing your gains!
Jeremy: When it comes to...
PictureFit: Well it depends
Nippard: Alright so what’s going on guys!!
Scott: BuT BeFaH WeE GeT StAhTeD
Greg: BUY MY FRIGGIN COOKBOOK!!
*HARDEEEERRR*
@@dieselx506 ...should change that to why Enkiri is an idiot...
You missed the most iconic one:
Alright hi everybody John Meadows here
Yes I'm a Mountain Dog fanboy😌
Mountain Dog: alright hi everybody!
Instructor Irving Tony Campos Lugo Ryan: lets get after it
As a frequent rock climber, it now makes sense why my elbow always pains after heavy climbing. This info is such a game changer for crimping. Thanks Jeff!
Can we take a moment to appreciate all of the anatomical knowledge Jeff imparts on us FOR FREE!?
Textbook publishers want to charge you hundreds of dollars for the info Jeff gives away on his channel.
And he seems so interested in teaching us as well
Someday there will be a video called “your gains are killing your gains”
That's actually possible though. I've experienced that this year, and my buddy did too when he was wrestling in high school.
That's just a muscle imbalance isn't it?
Well yeah, if I didn't gain 3 pounds last week I would have gained it this week, duh!
*nobody:*
*jeff: watching "killing your gains" videos IS KILLING YOUR GAINS*
probably the best “killing your gains” rendition known to man
It’s true u should be doing them face pulls instead
It's true because you could be working out instead
I think he made that video already
This video was so helpful
Been there many times when pulling heavy and had to rest for few days due to this elbow pain and the things are clear
Great information 👌
This kind of content is the reason why I come back here multiple times a week since 2015. Many thanks Jeff!
I'm waiting for "Your relationship is killing your gains"!
It probably is lmao
But this is already true!
we already know that lmao
Facts. Free yourselves kings.
Isn't being in a relationship exactly the kind of motivation you need to stay jacked or shredded or lean or whatever?
Me: *breathes*
Jeff: You're doing it all wrong
I mean when it comes to running, you really can even breathe wrong
Just keep doing this I’ve never seen anyone so detailed in body building, I tried your training and it works, how to target a specific area of the upper chest plus maximize the gain on your core without even doing sit ups...
I had this exact problem from overloading on pull-ups and didn't know the proper grip. Thanks to jeff I haven't had any major pain in my elbow the past couple years from incorrect grip. As always, thank you athleanx!!
Legend says that jeff winks with both eyes to avoid muscle imbalance
LOL bruh
* me finally seeing some gains *
Jeff: "How getting gains is killing your gains"
This is exactly what I needed. I have been suffering golfer's elbow (medial epicondalytis) for a couple months now as brought on by dead lifts and pull ups. Thank you.
I’ve struggled with golfers elbow for 2 1/2 Years now and as a full time tennis coach it’s had a massive impact on my career. I’ve managed to get my elbow to what feels like 90% healed but this band trick is fantastic and hopefully will take me to 100%! Bent over rows (1 example) is usually a killer for my elbow but with this trick it’s pain free! I really appreciate videos like this and how over the past few years you have opened my eyes about how to condition the body from a biomechanical side! Thank you for allowing us access to your knowledge and experience :) from Andrew Spencer (uk)
When Jeff finishes a set, the weights take a break
Lmao
Me: See Jeff didn't forget his wedding ring
Jeff: Forgetting to wear your wedding ring is KILLING your gains.
Not only the gains , that can kill u as well😂😂
Hg
The weights 🏋️ are most likely killing the ring 💍! 😬😬😬
*Millions of people watching*
Prettiest girl in the world gets crowned miss universe
*Jeff walks in*
Jeff (to the same girl): Being beautiful is KILLING your gains,
here, let me fix your face
Killing your sex gains
I just want to say thank you for making this video, I have been dealing with golfers elbow for years from weighted chinups mostly. Now I actually understand why.
OMG! Thank you Jeff! I hope you get these comments because I have been suffering with golfers elbow for 2 years now and it's been killing me! I've had it bilaterally for a while and I finally got my left elbow to heal (I'm right-handed) and every time I start to feel better, I go right back to lifting again and it resurfaces. The one bright spot to this virus is that I haven't had to shake someone's hand in a while and that used to kill me. This vid is amazing to those of us suffering with this ailment - not even cortisone shots helped me. I really do miss doing pull-ups. Now I can already feel the difference with these tips. If you are ever in Orlando I owe you a nice bottle of wine. I don't care what Jessie says about you, you are alright in my book. Thank you!
This was so perfectly informative! I’ve struggled with this pain for years so I’m going to try this out for the next week.
He protecc
He attacc
But most importantly...
His grip is holding him bacc
I really was feeling this elbow pain , this is gonna be very helpful , past weeks i couldn't do curls because i was feeling pain on my elbow , and i didn't know what was that ,you posted this video on the right time , thanks jeff
The amount of valuable information Jeff has been providing us with on the regular basis for so many years is mind-blowing! Thank you, man! now I know also the WHY behind the correct bar-bell gripping on the deadlift/snatch/clean+jerk. My dad, who is a weightlifting coach, has always taught me to grip the bar over the thumb but i never knew why. until NOW ! putting science back in strength indeed!
Good stuff Jeff. Thanks! I’ve been dealing with this issue for a while now, and while I’d figured out some workarounds, having a better understanding of the issue should help me clear it up for good. Thanks again.
Jeff the only guy who makes a mock pull up bar when there's a real pull-up bar right above it
Its easier to film for the purposes of this video... I assume?
He can't get the camera in front of the pull up bar at its height that easily.
Stupid comment
PERFECT timing! I'm dealing with this issue right now!!! Thanks for the helpful content, Jeff!
This cleared up so much for me and the pain I have in the right arm at times. I'll try to incooperate these techniques into my next workout!.
Mom: what classes are you taking this year
Me: anatomy
Mom: I didn't know your school taught anatomy
Me: @jeffcavalierathleanx.com
😂
I’ve had medial epicondylitis for months, so hopeful this gets rid of the pain for good.
That was a BRILLIANT video. I’ve golfers elbow on one side and tennis elbow on the other; I never thought these little adjustments would make such a difference. Thank you :)
Thank you Jeff! This is a Godsend video. I have struggled with painful chinups and curls for years that almost had surgery. I'll try this method right away!
Thing: exists
Jeff: that is killing your gains
How to fix your grip: face pulls.
Really appreciate your videos Jeff. It was a problem i was facing for so long now without even realizing it. Tried your tip and i could feel huge difference and relief. Thanks for imparting such knowledge.
Thanks Jeff. U diagnosed my pain and provided great video to overcome golfers elbow.
Thank you, thank you, thank you. The inside of my right elbow has been KILLING me. I'm going to try this tomorrow.
No one:
Jeff: your gains are killing your gains
Good one 🤣
IM CRYING 😂😂
Old joke
Thanks for the anatomy lesson! As a rock climber, we cannot avoid doing pull ups by our finger tips, but this lesson does give a lot of insight on training imbalances, and 2-finger holds. I've had both golfers and tennis elbows, from lifting and climbing :(
Jeff, you are awesome. I just started to have this type of elbow pain about two weeks ago. Great advice that I will implement immediately. Thanks for the video.
JEFF WE NEED A 10 MILLI VIDEO SPECIAL! CONGRATTSSS
_wakes up_
Jeff: *YOU’RE DOING IT WRONG*
This is what i needed to hear.. I have suffered two ulner nerve surgeries and numb hands for over 30 years. I knew it had something to do with my grip.. Now i know i can fix it it.. Thankyou!
Thanks! I recently started experiencing this elbow pain while doing my homework outs. It's great to have a some ways to to work around it!!!
**Jeff uploads a new video**
Me: oh great, I'll watch it later
**reads "killing your gains"**
Me: **stops everything that i was doing and watched the video**
I guess that's why he adds that in the title of so many videos
Me after a workout: Damn I'm pumped
Jeff: Why you're not pumped
Me: I'm not pumped
I love these videos. I'm actually using them to help me study for my Kinesiology class.
I've had this pain for over a year now. I was able to keep doing pull ups thanks to your previous video about putting the band under those two fingers. Though in my case it does still hurt, just not as much as doing it without. Thanks for all the great videos Jeff!
Being alive is KILLING your gains!!!
Lol #SatireSponge energy 😂😂
5:05 Question: how many sets of pull ups does dangling from the pull-up bar struggling like a bug trying to get back on a leaf count as?
I feel like Jeff is just roasting me in every video...
All nocebo, no science
You're the only TH-camr I have notifications on and like
all of your videos, thank you for the super informational videos. It's made me such a better personal trainer!
Omg Jeff, I literally was advising my co workers today with this type of grip for pullups. I'm not certified like you are but experience has taught me a more comfortable grip. I hope you don't begrudge me if you see me publicly teaching this grip. I'm always thankful for your instructions but when I see something I'm doing coincidence with your teachings I'm thrilled and comforted. thanks again.
next you’re gonna tell me my gains are now killing my gains
I'm cutting off my ring finger! Maximum for gains
Your gains *do* kill your gains. Getting more muscular makes it harder to build muscle.
Me : Lifting weights
Jeff: Lifting is killing your gains
Me: Are you f***ing kidding me guy?
Just the vídeo that I needed. I've been having problems with tennis elbow for 2 months now. Thanks for addressing this problem.
This has been one of my biggest issues when strength training. Thanks for the advice, I will start working these techniques.
Up next: How going to work is killing your gains.
Love you Jeff😂
Because your nutrition but that would be a good April fools
Seriously this video just addressed an issue I've been having ...freakin mind reader
because he caused so many issues with his last double-your-pull-up video
Same here.
It's a problem for me when trying to go heavy with deadlifts.
thanks for this amazing video, I'm suffering from this problem for quite some years but after this video I'm able to correct my grip which helps me go for heavy weights. I even tried to seek some advice from doctors about this problem which every time arises, but nobody explains you this good than Jeff does.
Lifesaver. Was about to consult a doctor of this but finally found how to address it. Thanks Jeff!
Hey Jeff, I get clicking on one side of my shoulder even when I do your version of the lateral raise. Could you do a video on the reason for that?
Same, no matter how hard I try to warm up and stretch the clicking is there
Labrum tear maybe. Shoulders are a bitch! I even had the surgery but still have pain! Really try to find exercises or angle changes that eliminate symptoms when executed. However, I know this can be challenging if not impossible at times. Good luck!
Hey man check out " fitnessfaqs bulletproof shoulders" did the trick for me
It goes away over time at least with the people I’ve talked to about it
Calling your mechanic or something?
I get the same thing by the way.
Homie actually just read my mind..I have constantly been talking about my deadlift being weaker than it should because of grip and almost bought wrist wraps..and here we go
Just use hookgrip....problem solved.
OJ Pimpson I do 😂
Very very helpful 👏 I'm suffering from this problem right now and it is extremely painful. Thanks Jeff
My man Jeff !!! Thank you for always coming through !!!
Shaun Murphy: thinks through the entire anatomy to determine the problem with the patient.
Jeff: *pulls out some markers*
Me: *breaths*
Jeff: breathing is killing your gains
Me: wait wha-
Jeff: *starts anatomy lesson about breathing*
This is why i like these videos.. I learn new things. Not only what is killing my gains. But the distance between the thumb (censored).
1 of the great teachers and great explainers of things. props to A-X markers.
This is amazing. Thank you so much for this, I've been struggling with elbow pain, but hopefully this helps sort things out
Me about to be first again
Comments not loading: I’m about to end this man’s whole career
not being first is killing your gains
No one:-
Absolutely nobody:-
Jeff on April Fool's day:- Face pulls are killing your gains
Jeff can have 10-15 min videos but he’s literally spitting facts and knowledge the whole time. Love it.
Honestly, bless you for this video, the thumbnail perfectly described what I’ve been trying to explain to people I feel after lifting, the more you know more you realize you don’t know nuuthing, thanks again!
Me: Did you sleep wrong?
Jeff: Yes
Me: What did it cost?
Jeff: Everything
Nobody:
Jeff: How to blink correctly
You're probably doing it wrong though LOL
Blinking is KILLING Your Gains!
This seems very insightful Jeff, I will be sure to keep this in mind. Thanks.
Wow I’ve needed this video for a looooong time! Thanks Jeff.
Are you spying on me? Literally just started feeling this pain in my left elbow last week. The 3 finger test worked exactly. 👍
“Your Grip is Killing Your Gains”
I know
Naughty 🍌
Lol
Jeff thanks so much for your outstanding analysis of the cause and corrective action for golfer's elbow!
Great videos and great comments. This is quickly becoming my favourite channel
Namaste Jeff 🙏🏻 I request you to put out a night time stretching and flexibility routine covering the entire body and having no equipment involved,you mentioned that best time to do static stretch is before sleeping but you never mentioned how to stretch out at night so as to not kill our gains. Hoping that you'd make this soon 🙏🏻
Jeff's t-shirt: Let the gains begin
Jeff: wait a sec reading that is killing your gains
Absolutely love these videos. Helps in so many ways. Thanks Jeff
Thank you Jefff! Had shoulder trouble doing pull ups all the time, I was actually trying to focus on the ring finger when gripping.. Just tried a few and the stress on the shoulder is completely gone. Feels so light now, thank you!
*random guy dies*
Athlean X: How death is killing your gains.
Thank you, Jeff, so much, 🤝 that is so helpful! I did feel pain in my medial elbow, and absolutely didn't understand what's going on.. i was just like "ok , i am beginner and to feel the pain after training is normal, because everybody talks about these "no pain no gain, come on, pull that shit etc" and at the same time No info about basic things you have explained here. And now i realized that there are so many small details in a grip technique and our body & if we do things the right way will be safe from injuries.
Thank you, trainer 👍 for sharing your knowledge!
Why I like Jeff's videos, is because he addresses a problem(that majority of us are UNAWARE of) and comes up with an explanation and a solution for it too👌Huge respect Jeff 😎you're the gold standard of TH-cam fitness, hands down✌️
Next : exercising is killing your gains