T Nation

Balancing Pushing and Pulling


I’ve been following greyskull lp (alternate bench/ohp, pistol squats/front squats twice, deadlifts once) for the last 6 weeks, which has went well. In the book there is a “plugin” for high frequency push-ups and pull-ups. My problem is that high frequency pull-ups aggravate my elbows (from previous experiments with high frequency), so I wanted do pull-ups twice per week (bodyweight only/weighted) and use kettlebell swings for high frequency paired with push-ups.

Are kettlebell swings enough pulling to balance the pushing from push-ups?


buy a resistance band and do a zillion pull-aparts a day


Good idea. I have resistance tubes, which i’ve used for band pull aparts before.


No. KB swings aren’t pulls, they’re hip hinges. I have had the same problems with my elbows. Fatman pull-ups may be helpful, they were/are for me. Combined with pull aparts that should do the trick.



also if your gym has it try hammer strength type pulldowns with palms facing you


What about barbell rows?


Pull-ups with a neutral grip or on rings are typically much more elbow-friendly.


That is true generally, however, standard pull-ups bother my elbows less than neutral grip.


Complete opposite for me.