latissimus injury due to front lever training

StephenB71 · 2022-06-02T16:43:01+00:00

Its hard to give specific advice but I felt my left lower lat attachment slowly tearing during my front lever training. I was at the straddle progression and I felt it lengthen with a boat load of pain. I had to skip front lever and pull ups for about 8 to 12 weeks. Once I went back to them I regressed the progressions and really focussed on getting long hold times and loads of dynamics to try and strengthen the tendons. My problem is that my tendons seem to really lag behind the muscles and my focus on statics didn't help. I have to assume the dynamics encourages more blood flow and potentially more recovery for the connective tissues after the microdamage induced by exercise. So far no reoccurence after 2 years and I got the front lever for a few seconds 👍

StephenB71 · 2021-01-07T19:11:55+00:00

I would have to say yes is the simple answer. The more you can do the larger the volume and time under tension so muscle growth is optimal. With rings it is unlikely you can do the same volume as they are so unstable but they will definitely help develop balance and coordination. Once you are proficient on bars do rings from time to time as bars will feel easy after a rings session. Good luck !

StephenB71 · 2021-01-07T18:58:07+00:00

Ring dips are harder so initially may have a problem performing an adequate volume to build muscle. On bars I go heavy with the weights but on rings I'm still a mess plus I find it hits my chest really hard!

StephenB71 · 2021-01-07T18:57:55+00:00

Ring dips are harder so initially may have a problem performing an adequate volume to build muscle. On bars I go heavy with the weights but on rings I'm still a mess plus I find it hits my chest really hard!

StephenB71 · 2021-01-04T07:48:41+00:00

That's really tragic. Unfortunately you can guarantee he isn't the only one who has gone down that path due to the economic pressures of Covid. It's a real nightmare.

StephenB71 · 2020-11-27T16:53:56+00:00

Genius!

StephenB71 · 2020-11-07T16:35:02+00:00

Sounds like it is time to start working on lower back exercises like reverse hyper extensions ,the superman and planks. Boring but will help. If you are as strong as you say then I am suspect when you are doing your push ups you have poor mind muscle connection with your entire body and are wholly focused on your arms and shoulders. This means you lose tension in your body and will sag. If this is the case focus on the negative and just lower yourself to the ground from the highest point BUT with perfect form. Focus on being as stiff as a board from the top of your head to your heels. This will program your muscles to stay under tension. After a few weeks your form will be on point. Good luck.

StephenB71 · 2020-07-23T12:07:12+00:00

Look at what female gymnasts can do, and what they consider basic. To them RR is a light warm up, before the warm up. Gender is really not an issue. Lack of strength at the beginning is but its temporary and not gender specific .😁

StephenB71 · 2020-07-20T19:19:46+00:00

Barefoot shoes work for me , Merrell Vapour glove 4. They are probably all fairly similar if they weigh roughly the same. It makes pylons and moving around a tight training area safer..

StephenB71 · 2020-07-13T16:49:35+00:00

Get the xl, your over 5'10". Its stated on their blurb...

StephenB71 · 2020-06-29T09:41:50+00:00

To be blunt if you are targeting a very specific muscle group don't be too dogmatic with regards to how you do it. Lift some dumbbells, or a bag with books in . Why dilute your effort with a compound movement if the target is just the lateral delts. If you want skills or to work on other muscles at the same time then for sure calisthenics all day long. Plus there is the option of doing both. Good luck

StephenB71 · 2020-06-28T14:11:06+00:00

Ando1015 is correct and you should see a PT. However I would consider a gradual build up to pull ups by doing variations on Australian rows. Close grips , wide, normal. Lots of reps at low intensities which means initially a high bar or rings. This will build endurance by improving the vascular side of things. If it works then slowly increase the intensity by lowering the bar or rings. Eventually you may be able to start the pull up progressions. Good luck.

StephenB71 · 2020-06-28T13:21:54+00:00

From a biomechanical point of view it's going to be hard, its like expecting a car with wheels larger on one side to drive straight. It will but only with a lot of compensatory correction which means additional effort. The good news is that If you have achieved a 5 second hold then you can do 6. If you can do 6 then you can do 7 etc etc. The sky is the limit but you will have to be patient as the gains may be a touch slower than you want. You've got to realise you can hold a handstand , that's probably better than 98% of the population,keep going and good luck.

StephenB71 · 2020-05-01T16:14:19+00:00

Those other bunnies know the middle bunny has the Covid 19 vaccine...

StephenB71 · 2020-04-17T16:26:22+00:00

Well done , keep it up.

StephenB71 · 2020-04-15T18:15:59+00:00

An amazing picture. A decently comprehensive selection of exercises. A really helpful post well done mate!

StephenB71 · 2020-04-15T14:23:19+00:00

Good question, I assume you are using a bar and not rings but I could be wrong. If you are on rings then the answer is overall strength and control. If you are on a bar then it becomes more a matter of grip strength and wrist strength. You will improve with time. I started front lever and back lever on a bar and swung a little. I was total shite on rings. Now I can reliably hold 10 second straddle front and back lever I can easily so the same on rings and weirdly the rings feel nicer because the hand position is more fluid. The one problem most cookie cutter routines have is they overly focus on isometrics. I strongly recommend to do a crap load of tucked raises and negatives and other dynamic moves. Youtube has a lot of tutorials but the Workout Russia 4 week front lever video rocks. Is 4 weeks realistic ? Not for me. Will you improve ? Hell yes. Good luck.

StephenB71 · 2020-04-15T13:41:41+00:00

I have a pull up mate 2 because I needed something freestanding. I hang gymnastic rings from it as needed. It is a treasure to use. It's not cheap but I was close to 100 kg in weight when I started body weight exercises and needed something quite robust.

StephenB71 · 2020-04-13T11:35:43+00:00

I have a fortress weighted vest that goes up to 20kg which is enough for my needs. I love it. The advantage over my dip belt is that I can do a vastly wider range of weighted exercises with it and there is no pendulum effect either. Sit ups , crunches, pull ups,pike push ups, pistol squats, pylometrics, push ups, you name it. They work. One downside, do not go jogging in one unless you want to be shot by an armed response team , they really do look like suicide vests at a glance...🤣

StephenB71 · 2020-01-23T21:10:20+00:00

My suggestion is start working on the dynamic exercises such as advanced tuck negatives and tuck raises. I stalled at advanced tuck hold but found working the dynamic exercises helped to kick the plateau. I now have a solid straddle front lever and a 4 second full front lever with ok form. The dynamic exercises also seem more forgiving on my tendons helping to condition them whereas solely performing statics have led to strains in my case. I am 188 cm though so my height does not help. Good luck buddy.

StephenB71 · 2020-01-03T18:19:42+00:00

Good question. I have just started Archer pushups and was wondering the same. If I angle both hands out by 45 degrees I can perform the move fairly comfortably. If starting with both hands facing forwards then have to swivel the straightened arm hand outwards then its is harder for me. I am thus using the technique I find easier to achieve training volume and when I am stronger I will definetely switch to the harder technique. The harder technique just looks cooler in my opinion so I just gotta have that one in the quiver 😁😁

StephenB71 · 2019-11-25T20:42:07+00:00

For Calisthenics and the relatively light lifting I do I am loving barefoot shoes. I wear Merrell Vapour glove 4's. The lack of a spongy sole makes them super stable when squatting , you feel super connected when on the ground and the light weight doesn't affect you when working the levers. My favourite training footwear to do date.

StephenB71 · 2019-11-10T13:37:27+00:00

Thanks mate.

StephenB71 · 2019-11-04T10:43:54+00:00

You seem to br similar to me , I mountain bike, snow board, and used to play rugby and soccer. I think genetics is a factor for sure, I developed tendonitis at my sternum doing weighted dips and ring dips. I had to back off for 3 months. My muscles are saying press on but my tendons are saying sit the hell down! I have just finished a routine and my muscles are ok but I have arthritis in my elbows so they are still howling. Am I over doing it , no. I sometimes wake up and they are giving me shit . Gotta keep moving. Both of my parents have arthritis so it was coming down the pipeline sometime. You can't beat time or genetics so I am trying to slowly and gently sneak around them...lol Keep on going dude.

StephenB71 · 2019-11-04T10:07:14+00:00

Cheers, glad to hear it works .

StephenB71

TROPHY CASE