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Ever have elbow pain when squatting? Here's a fix.

  • 26-11-2012 2:12pm
    #1
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭


    558867_499068280125955_1468188954_n.jpg

    I've a history of very bad elbow tendonitis with high volume squatting, especially on my right side. I believe it is primarily down to a lack of external rotation on my right side, which puts a huge amount of stress on the long head tricep tendon down at my elbow.

    It doesn't happen on the left side, and I've much better external rotation there. I've been doing soft tissue work, I've been doing partner mobilisations, but couldn't get something to work while on my own. Today, I figured it out.

    The green band acts as a sling to support your humerus, and you control the tension/rotation by stepping further away from the pole the black band is attached to. Try to keep your shoulders and hips square, and attach the band around your wrist, not your hand (to take an wrist extension out of it).

    Give it a go :)


Comments

  • #2
    Oisinjm
    Registered Users, Registered Users 2 Posts: 890 ✭✭✭Oisinjm


    I get pain in my right elbow when front squatting with the clean grip so I might give this a go!

    Cheers!
    Oisín


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Oisinjm wrote: »
    I get pain in my right elbow when front squatting with the clean grip so I might give this a go!

    Cheers!
    Oisín

    Not 100% sure it's the fix you're looking for on front squats, but worth a shot :)


  • #4
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,886 ✭✭✭WHIP IT!


    Hmmm, also thinking this could be a good way to stretch out my shoulder. Maybe with just the black band. Usually I just place my palm on a corner of a wall and step forward kind of the way you are here. But I think I'd get much more of a stretch this way. Will give it a try, thanks!


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »
    Hmmm, also thinking this could be a good way to stretch out my shoulder. Maybe with just the black band. Usually I just place my palm on a corner of a wall and step forward kind of the way you are here. But I think I'd get much more of a stretch this way. Will give it a try, thanks!

    I'd advise against it with just a black band, mostly because you need something to brace your arm against so it doesn't just get pulled backwards. Placing the black band lower and your tricep on a bench could work a treat actually.

    ...there's another thing for me to take a photo of tonight!


  • #6
    Dka e80
    Closed Accounts Posts: 62 ✭✭Dka e80


    found this to great with bicyle inner tube http://www.mobilitywod.com/2012/04/banish-your-elbow-pain-you-dont-really-play-golf-or-tennis-do-you.html


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