Forums Shoulder Ac joint pain after ring dips and pull ups

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    • #70307
      AvatarKay Heil

        I’m having trouble figuring out why my ac joint hurts during shoulder extension. During the workout it was fine but afterwords it’s a bit beat up. Sore to the touch and hurts mildly during shoulder extension and abduction. It’s just my right one. Any ideas?

      • #72363

        Hey Ryan,

        I’d start by looking at whether you are able to fully externally rotate your arm. A lot of times your dominate side does a lions share of the work in these movements and if you aren’t able to fully stabilize your shoulder, you’ll end up with pain. Here is a good vid to start with:

        Followed by parts 1&2 of this vid:

        Good luck

      • #72384
        AvatarKay Heil

          Before I watched these videos I was thinking. “I’m missing full range of motion, get full range of motion.”  it can’t be that simple

          Then I watched the videos (which I’ve watched before) and now I’m starting to see how it fits all together.

          On the pull up, my left fully dominates. Has most of full range and can generate torque off the pull up bar.  The right is missing some internal rotation/external rotation.  Translating this to a barbell bench press, I don’t get get as good shoulder extension when I bring the bar to my chest.

          I’m getting overuse pains in my left. Right now it’s more like an unstable / sensory feeling that speaks like “if you do more pull ups I’m going to hurt, you should stop.”  There is also some mild clicking in the left shoulder.

          During a dead hang position of the pull up my right feels restricted in the high lat area.  My left can full engadge and create really good torque.  Consequently, when I dead lift heavy, it’s the side that’s the strongest.

          top 3 mobilization that come to mind (order of importance)
          1.) Kettlebell with band distraction shoulder approximation while trying to do external rotation (both sides)
          2.) Overhead stretch with external rotation band
          3.) barbell internal external rotation

          any other suggestions?  I know there are a ton, but I want to do the best bang for buck mobilization. other input would be appreciated as well. thanks a bunch Swimtastic!

        • #72386

            Have you looked at your technique for pull ups or dips?
            Some may come from the position your shoulder is in/technique for each skill.
            Carl Paoli has some great progressions and transfer to clean up pull up mechanics
            Blocking Movement for Quality Pull Ups
            It could be your grip on the bar. Start of a 7 part series:
            Pull and Grip Strength Progression Pt.1

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