One exercise to avoid if you play tennis:pullovers

Discussion in 'Health & Fitness' started by dman72, Nov 25, 2013.

  1. dman72

    dman72 Hall of Fame

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    Yes, I'm sure some of you do them and have no issues.

    I decided to incorporate some pullovers into my once per week chest/back routine. I started out with some light weights on a triceps bar, bench in a semi inclined position. Went really easy, didn't go down behind the head. No problems.

    A few weeks later, I go a little heavier, and now i'm on a flat bench and going slightly behind my head. Big mistake.

    The next day, my right shoulder is killing me. The crazy thing is that I barely felt a twinge in my left side..only a tiny bit on my lat muscle.

    On my right side, I felt like EVERYTHING had been damaged..the shoulder, the lat, my trap. Everything hurts. WTF did I just do to myself, and did I screw up my serve forever?

    I actually played the next day in my league, and went easy on my serve. If I really started to hurt I was going to quit.

    However, I was able to go full out because the serve itself didn't cause any pain....what caused pain was putting my coat on, lifting things over my head, etc. 2 days after this stupidity and I'm still sore as hell.

    So, I got out the foam roller and worked the whole area over...seems like the real culprit was near my shoulder blade and lat..after rolling myself for a good while, I woke up the next day with almost no pain.

    6 days later and I feel fine, but man, never again. What I think this exercise did was exposed any damage my shoulder already has from tennis, and exacerbated it. It was telling that my left side had almost zero pain.

    Any way, lesson learned.
     
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  2. Bobby Jr

    Bobby Jr Legend

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    Pullovers are a useful exercise but need to be done carefully and with good form - erring to lighter weights until you really are used to doing them. I wouldn't advise doing them on an inclined bench or using a triceps bar early on - try using a single dumbbell held side-on (i.e. discs at 12 and 6 o'clock) and doing it flat so you hands are in a more comfortable angle than using a bar. You could also try doing them lying on the floor to prevent over-stretching initially.

    Getting used to doing awkward exercises like this properly is more important than ramping up the weight/reps.
     
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  3. r2473

    r2473 Legend

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    Tennis players need to be able to perform a pullover with 2.5x their bodyweight
     
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  4. Bobby Jr

    Bobby Jr Legend

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    :lol: Now that would be a sight to see. I think a few veins would pop attempting that.
     
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  5. OTMPut

    OTMPut Hall of Fame

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    indeed. how else can you do that nadal in your face/guts fist pump point after point?
     
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  6. maggmaster

    maggmaster Hall of Fame

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    Ugh I know you are joking but what if someone young takes you seriously.
     
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  7. dman72

    dman72 Hall of Fame

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    I can picture someone trying this and both arms pulling out of their sockets as the bar crashes to the floor.

    Hey, I didn't say it was a smart move. I'm never doing them again, good form or no.
     
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  8. r2473

    r2473 Legend

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    I think your problem was not going heavy enough. Don't be such a pansy. Just stack the bar with 4+ plates per side and "get 'er dun".
     
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  9. dman72

    dman72 Hall of Fame

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    I was only doing maybe 50 lbs...why you be pickin' on me?
     
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  10. r2473

    r2473 Legend

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    Stop your sniveling and man up. 50 lbs, pfft.....

    On a serious note, pullovers are like a lot of exercises. If they are done incorrectly or if you simply start at too advanced of a level or progress too quickly, they can be very dangerous.

    Iron Cross is a great exercise.......provided you have worked your butt off for years progressing up to that level. But I wouldn't suggest hopping on a set of rings this afternoon and giving it shot unless you don't like your shoulders that much and would prefer tearing them out of their sockets.
     
    Last edited: Nov 26, 2013
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