If you struggle with pullups (or any exercise) because of grip strength - here are some things you can try!
Essentially the idea is:
1.) Find a way to still train the exercise. You can use gloves or wraps to assist your grip OR you can do easier variations.
2.) Do grip exercises afterwards. The simplest one I can think of is a passive bar hang. Both active and passive ones work (that means essentially means shoulders down or shoulders up, respectively), and you can use any angle you want.
Weight lifting or rock climbing chalk can also help!
3 more exercises that (unexpectedly) improved my life
Here are the 3 exercises types:
-"Unusual" grip training (fingertip pullups are an easy adjustment)
-Toe emphasis (easy adjustment on calf raises)
-Scapular exercises (done for PT reasons but the stability increased strength potential. Adding this at the top of pushups and bottom of pullups is an easy way to incorporate it. Or you can do it after your regular sets)
Here are some exercises that (unexpectedly) made my life easier!
I tried to pick ones that weren't the obvious ones, like bar hanging etc. I also didn't mention ones that reduced pain, since I feel like that's a slightly different topic.
How do some people stay fit (seemingly without effort)?
More importantly, is there anything we can learn from this that benefits us?
I talk about the role of genetics, lifestyle, and exercise intensity!
We all have talents and we can learn to leverage them to our benefit. When someone is talented and works hard, we can be inspired by what they've accomplished - especially when it pushes the boundaries of what we thought was possible! I believe that people questioned the possibility of a 400lb bench press in the early 20th century. Then a 500lb one. Nowadays, it seems like many fit people can do them with training (though they're still very impressive).
Lifestyle also plays a massive role in our fitness. Not everyone wants to optimize their eating and sleep patterns, but they definitely help for many fitness goals. Just something to consider.
And finally, some people just have an optimized and consistent exercise routine. You don't always hear about them in the gym, but they get their workouts completed in 20-30 intense minutes. This is enough to make consistent progress for many people! The previous two factors also play a role here.
There are many other factors, but these come to mind when people ask me about this
I may have already posted about this but Iām feeling emotional about it still so here it is again.Ā
Last year I was on one of my walks and I was Struggling. I was in paaaaaain. But like. my choices wereĀ ākeep going and get back to my carā orĀ āI live in this park nowā so I had to keep going.Ā
A lot of people work out at this park. I see bikers, hikers, joggers, runners, all sorts. Iād say 99% of them are in better shape than I am. Itās not hard; Iām not in good shape. I rarely care. Iām out there working onĀ me.Ā
Maybe I just live in a really friendly part of the country (I do), but the cool thing is? I have never onceĀ felt judged or belittled by any of the super fit types out there. Usually if we make eye contact they give me a smile and an encouraging nod. On the walk in question, the one where I was struggling big big, a couple passed on bikes, and the woman called out to me,Ā āYouāre doing amazing! Great job!āĀ
It couldāve been seen as condescending but in that moment I knew it was NOT. In that moment it was justā¦another human saw someone struggling to accomplish something and gave them a few words of encouragement. No joke, her words actually helped ease some of my pain, and I think I even picked up my pace a little. That little bit of encouragement from someone who easily couldāve ignored or even mocked my fat ass for the way I was struggling to walk on a perfectly flat shaded stretch of path gave me SO MUCH energy and motivation.Ā
I dunno. I guess I just wanted to mention it because I still think about it, almost a year later. I still remember her. I still remember all of the uber-fits who smile at me encouragingly as I struggle along. I still remember all the nods and waves andĀ āgorgeous day isnāt it?ā that I get from other people out there at the park. I still think about the looks of commiseration I and other larger folks give to one another as we work. And itāsā¦nice.Ā
Maybe there are places where assholes mock large people who are trying to work out. Iām sure there are.
But Iāve been really, really lucky, and I guess I just wanted to call that out too.Ā
Another thing thatās been fun: since Iāve been out there so much, there are regulars who recognize me. I had a guy sayĀ āYouāre moving so much better these days!!!ā (I AM!). Iāve had people ask about my weight loss. Iāve had people say I inspire them. Iāve even made a few friends I walk with sometimes! Just total strangers but we enjoy ourselves out there! Itās just nice. <3Ā
I havenāt updated this blog in awhile so here are some updates!Ā
- I finally have a name for my back condition! Upon doing some research and putting together something a chiropractor told me after doing a few x-rays I discovered my issue has a name: Bertolotti Syndrome. Itās where the transverse process in the final vertebrae is fused to the sacrum! It was a huge relief to know not only that it had a name but that I wasnāt alone (and that the misdiagnosis of sciatic nerve entrapment/lumbar disc herniation--which i received--is a super common one in patients with this condition, which is congenital). It means I know what causes my pain (inflammation and a rubbing of those bones together, which produces a pain similar to arthritis) and that reduces a lot of the fear and stress, which helps the pain!
- In the past 2 years Iāve started walking regularly. Winter has slowed me down these last few weeks but I try to go at least 3.5 miles every weekend. On weeks Iām not in class I go 2-3 miles about 4-5 times a week.Ā
- I no longer use a cane to walk at all
- I have a new doctor (my previous doctor retired) and he has helped me move from Percocet to Tramadol (at my request). Iām hoping not to need that eventually as well.Ā
More behind the cut (weight loss mention)
- I have gone from 376 lbs to 287.6 (as of this morning) which is a loss of 88.4lbs.Ā
- I have stopped eating fast food regularly (I indulge about once a week, down from 2-3 meals per day), so my stomach issues have gotten a lot better! I think I have gallstones but the foods Iām eating now are far less triggering for them at least.Ā
- Iām learning to cook! Now I can make chicken and fish for myself. (In fact I recently discovered if I marinate my chicken breast in dill pickle juice for about 2 hours then bake them seasoned with dill and dried mustard they become the food of the gods, omg)
- Iāve been making food for my roommate too, whee!Ā
- Because of my weight loss and pain reduction I can stand for long periods in the kitchen doing food prep, so on Sundays I hang out in the kitchen for a few hours, listening to youtube, cooking chicken and fish and venison, steaming veggies, and labeling it all for the upcoming week! Itās become myĀ āme timeā and the kitchen is my zone. I even enjoy doing dishes now! For Christmas I got a great gift: an apron that saysĀ āEasily distracted by airplanes!āĀ
- I can do my own laundry!Ā
- My blood pressure has dropped from 145/90 to 120/75. Iām no longer pre-hypertensive!
Things are really good and Iām happy about the changes Iāve been slowly making over the last couple years. I feel like Iām getting pieces of my life back as my mobility increases and pain decreases. Itās been incredible! I canāt wait to see how I do in the coming year as I continue to work with myself on movement and weight loss.Ā
If i started posting occasional youtube videos about my journey to walk more and work on overcoming my chronic pain would anyone be interested in supporting me on it? Not financially just as sort of accountability/extra support?Ā
I may have already posted about this but Iām feeling emotional about it still so here it is again.Ā
Last year I was on one of my walks and I was Struggling. I was in paaaaaain. But like. my choices wereĀ ākeep going and get back to my carā orĀ āI live in this park nowā so I had to keep going.Ā
A lot of people work out at this park. I see bikers, hikers, joggers, runners, all sorts. Iād say 99% of them are in better shape than I am. Itās not hard; Iām not in good shape. I rarely care. Iām out there working onĀ me.Ā
Maybe I just live in a really friendly part of the country (I do), but the cool thing is? I have never onceĀ felt judged or belittled by any of the super fit types out there. Usually if we make eye contact they give me a smile and an encouraging nod. On the walk in question, the one where I was struggling big big, a couple passed on bikes, and the woman called out to me,Ā āYouāre doing amazing! Great job!āĀ
It couldāve been seen as condescending but in that moment I knew it was NOT. In that moment it was just...another human saw someone struggling to accomplish something and gave them a few words of encouragement. No joke, her words actually helped ease some of my pain, and I think I even picked up my pace a little. That little bit of encouragement from someone who easily couldāve ignored or even mocked my fat ass for the way I was struggling to walk on a perfectly flat shaded stretch of path gave me SO MUCH energy and motivation.Ā
I dunno. I guess I just wanted to mention it because I still think about it, almost a year later. I still remember her. I still remember all of the uber-fits who smile at me encouragingly as I struggle along. I still remember all the nods and waves andĀ āgorgeous day isnāt it?ā that I get from other people out there at the park. I still think about the looks of commiseration I and other larger folks give to one another as we work. And itās...nice.Ā
Maybe there are places where assholes mock large people who are trying to work out. Iām sure there are.
But Iāve been really, really lucky, and I guess I just wanted to call that out too.Ā
I applied for and was accepted to a digital program for back pain patients! I got my stuff today--a free yoga mat, two sensors that attach by a band across my chest and across my low back, and a tablet with the app and activities loaded onto it. I was worried about the bands but theyāre suuuuuper stretchy and adjustable so even a large folk like me can wear them. I meet with my coach over the phone tomorrow afternoon to find out exactly how it works though I think I may try it tonight if I can figure out how. It seems to be based on movement versus invasive anything so Iām actually really hopeful. Added to the walking Iām doing, these stretches and core strengthening exercises may actually help my back pain--and I figure at worst they wonāt hurt! Fingers crossed for me! <3Ā
whoo boy so I borrowed this fitness DVD from my mom that we used to do when I was a kid. I used to be able to do the whole thing (such...good...shape..)
I borrowed it specifically because I cannot currently walk at my usual place except on weekends because of my work schedule. Iām managing by going on walks IMMEDIATELY after I get off work at 4:30, which gives me about an hour of decent daylight/twilight, but the place I can walk (around my neighborhood) has no hills. I figured, hey, Iāll grab that workout video, because I remember it had a fantastic floor routine for legs, and I bet it wonāt be too hard because Iāve been walking so my leg muscles ought to be nice and strong!Ā
HAAAHAHAHAHAHAHAHA
Okay all I did was the inner thigh part. Maybe 2-4 minutes on each leg. HOLY COW my inner thighs are NOT getting the benefit of the walks, clearly! Mega sore after, but thatās good in that it means I have some good build-up to work on. eventually Iāll build the other leg stuff in too (stuff that works the quads and hamstrings).Ā
One thing I did struggle with: lying on my right side. I manage my left side okay, but my right side feels like Iām lying on rocks. Itās like the bone is getting in the way? I donāt know.Ā
I do know that since I only sleep on my left side, my spine has started to kind of lilt to the left, so it might be some bone related issue because of that. Thereās a word for it but I canāt remember. I ended up having to get a whole-ass couch cushion under the hip before I could tolerate it. So that was weird.Ā
I bought a treadmill off craigslist for $350 and it immediately doesnāt work lol.Ā
Weāre hoping that it just needs belt lubricant. In the meantime Iām walking around my neighborhood instead of at my usual place. Itās not as good (no hills) but at least I can still get in some distance. Yesterdayās walk was 2.17 miles.Ā
The reason I canāt walk at my usual place is my work schedule. I work 8-4:30, and the place is only open 7-5. Not enough time before or after work to get in a decent walk.Ā
In the meantime Iāll be continuing to walk in my neighborhood after work. I have about an hour of daylight/twilight, and I can make a couple miles in that time. Iām also going to be starting a floor routine for leg strengthening since I wonāt be able to do hills except on weekend walks.Ā
The place where we walk is a 5-mile paved loop around fields and woods, with a lot of trails that cut across said fields and woods. Iāve recently downloaded an app that maps out our walks, which is super cool because it lets us know how long our various routes are.Ā
Today weāre walking a route we havenāt walked in awhile and Iām a little nervous because itās one that includes three large-ish hills (Iāve named them the Marx Brothers--specifically because I wanted to name the first and longest of themĀ āGrouchoā after the way it makes me feel to walk up it).Ā
I was always frustrated how my P.E. teachers wanted all of us to go āall-or-noneā and basically hurt ourselves without letting us build up from square-one like in the first gif. Ā Then theyād fuckin yell at us for not doing it right >:|
When I got my first personal trainer, she had me doing push ups almost standing upright in the weight lifting bars so that I could do 15 reps and 3 sets of them. Itās more about the technique of the push up, and if youāre pushing too much weight, you canāt exersize the correct muscles within their tolerances. This post is pretty important tto know cause of that.
I was introduced to the knee push-up last year and it was such a fucking game changer. I had NO idea it was possible to work those same muscles just with a slight variation in position.Ā
I wanna just verify that these are excellent for building strength, both as someone who took weights class in high school with a good teacher, and as someone whoās had a lifetime of physical therapy (not for my arms specifically, but Iāve spent a lot of time in sports medicine centers). And again, if the vertical one in the first gif is difficult, you donāt even have to lean into it like that. Start standing, and only lean as much as it takes you to lower towards the wall.
And remember, many exercises can be modified in this way! I did an image search for āmodified pull upā and got exactly what I was looking for right away, which is this:
Doing pull ups on a lower bar, or from the straps with handles that gyms sometimes have (called the TRX - they can also be used to support yourself during squats and some balance exercises) is a lot easier than jumping straight into vertical pullups, and lets you build up that muscle with exercises that are still comfortable and safe for you, so you can do more sets of more reps.
As a general rule, always start with lower-strain exercises and practice good form before you work your way up. You donāt want to have to unlearn bad habits that could lead to injury later as the difficulty increases.
Because I have serious issues with core strength and cannot do a sit up or a crunch without using muscles I shouldnāt and hurting myself, I looked up core exercises for beginners (because modified sit ups just have me ways to make it harder), and hereās what I found.
All from here, which also includes sit ups with the idea that you start up and donāt go all the way down.
Having done a few stints with PT myself, over the years, I can definitely vouch for that last set as ones Iāve incorporated into 2020 as ācouch potato workoutā to help get my core to recover from being out of work and less active. š
Some pictures from my walk today! That's my dad in a few of them. It was cold (about 30 degrees f, or -1 c) but we were moving pretty well so we warmed up. The walk took an hour or so and I estimate it was about 2 miles. (I am not a fast walker...but I try!)
I may start posting here again...Iāve been walking consistently for the last 8 and a half months, and itād be nice to have a place to talk about my challenges, successes, and post the pictures I sometimes take on my walks.Ā
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