Elbow pain when squatting? Try this.

Hanley

If you're low bar squatting, at some point you're likely to have elbow pain.
Maybe you're managing it for the last while, or you just get it every now and again.

There's a few things you can do to manage it.

== POSH SQUATS==

Try some posh squats - pinky off - I dunno why, but popping the pinky under the bar, per the photo, makes low bar squatting a lot less stressful on the elbow, probably something to do with radial-ulnar deviation and it's effect on the elbow, but for now all you need to know is, it's lovely.

It'l put a bit of pressure on your pinky, but that'll toughen up. Continue to wear wrist wraps when doing it. I demo'd with em off so you'd have a clear view. I like to use this for all higher rep sets and anything below 85%.

I'm squattin 3-4x per week and benching 6-7x and it's letting me manage a history of elbow trouble really well.




== HIGH REP CURLS / PUSHDOWNS ==

Elbow pain is mostly tendon related. Tendons don't see a lot of blood flow. Low blood flow equals low recovery. High rep curls and pushdowns will jam tonnes of blood into the area.

What's high reps?

3-4 sets of 20 to 50 reps. Do them slow and controlled, look for max blood flow. Do it at the end of your sessions 3-4x per week and before squat workouts. More so than anything else, this has the biggest effect for those already with elbow pain.

== SORT OUT YOUR INTERNAL / EXTERNAL ROTATION & UPPER BODY MOBILITY ==


Do this:

https://www.youtube.com/watch?v=QSor_P2K_Pg

And this:

https://www.youtube.com/watch?v=bo27k-AvMcM

...before squat sessions and on off days if you want.

If you don't move well, low bar squatting will be tough on your body.

...but it's a ****ing beast if squatting the biggest numbers possible are your main priority.

Got anything you find especially good for you elbows?
Please post up!

Nate--IRL--

Must give that a try. Much obliged. I find the low bar affects my wrists more though.

Nate

Hanley

Nate--IRL-- wrote: »

Must give that a try. Much obliged. I find the low bar affects my wrists more though.

Nate

Everyone does.

Wrist wraps are a must for low bar.

Nate--IRL--

Now I feel silly, I didn't realise that was the thing to do - I thought it just me being limp wristed or something

Any Suggestions as to particular wraps? I've not used any before.

Nate

Hanley

Nate--IRL-- wrote: »

Now I feel silly, I didn't realise that was the thing to do - I thought it just me being limp wristed or something

Any Suggestions as to particular wraps? I've not used any before.

Nate

Longer the better. Certainly not under 20cm. I've 1m Titan THP wraps and they're great.

1m is overkill, but it means you dont' have to wrap it as tight so it's more comfortable. Everyone loves the SBD ones too.