How to Strengthen Your ELBOWS? (Fix Elbow Pain & Weakness)
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- Опубликовано: 15 апр 2021
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How to prepare your elbows and make them bulletproof while preventing pain and injuries?
People always ask me how can they strengthen their elbows for the advanced exercises.
Similarly to the wrist and shoulder, the elbow joint is a sensitive area. Most people feel the tension or pain in the straight arm exercises. Because of this there is a myth stating that locked elbow position is harmful - but this is not true.
What about the gymnasts or calisthenics, street workout athletes who prove the exact opposite? They lock their arm not only in basic exercises but in advanced moves like back lever or planche which are popular in calisthenics or gymnast’s lock their elbows while doing iron cross or Maltese.
In this video, Adam is going to show you how to prepare your elbows for the advanced moves, and how can you prevent pain and injuries!
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Exercise timestamps
4:52 (Elbow rotation)
5:23 (Elbow circle)
6:56 (Arm curls)
7:22 (Elbow push up)
7:44 (Straight arm raises)
Absolutely right : NEVER skip joint preparation and proper warm up
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Why? (Honest question)
I have always admired gymnasts and their methodology for exercise progressions. Thank you!!
For my experience : as soon as you feel pain the elbows STOP immediately , if you ignored and keep going it will get chronic and you'll be off training for weeks or months ! (me) Rest for a few days then start some rehab and only go back to hard training ONLY after the pain is gone. I keep training and I got punished really bad !
lesson learned 100%🤕
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Totally agree! Had 2 years chronic tennis elbow and it sucks!
@@gypsismhow did you solve it
After Failed therapies an operation finally cured the inflammation. Meanwhile I had a golfers elbow but that's healed as well. Vulnerable areas those elbows!
@gypsism what operation
I have had severe elbow pain for 3 months; no injury. I didn't know what to do. After doing your warm up exercises for the past 1 week, my elbow is feeling much better. Not 100% yet, but it will. Thank you so much. God bless you. I am 62 years old.
Adam! This is so great. I subscribe to the method, but your RUclips vids inspire me to keep going and go for more. You are one of the only teachers I’ve had from Volleyball to Tae Kwon Do to even yoga that talks about prehab and lots of slow work to be better later. Virtually no one else will get on the internet to sel things and tell you to go slow. You are the only one with the brains and cojones big enough to tell it like it is! And, it’s great. 👍👍👍
Thanks for the informative video
Adam is a tue professional! What makes him special is: thoroughness in his video's and the obvious experience.
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Thank you! Great stuff!!!
Awesome Video, thank you
This was an awesome video. Thank you.
Absolutely helpful thank you so much 🙏
Thanks Man!!
Thank You very much, very helpful information.
thank you for sharing
Thank You!
I am so happy i found this video... I had a mild golfers elbow due to chin ups ...
I did your wrist flexiblity and strengthening in ur previous video and this 3 times a week. At the end of 1 st week itself the pressure and pain in inner elbow released .
Now i just have little tightness in elbow when i flex it but i am sure it will be good after 3 to 4 days..
Thank you!
Your content is so informative,and i will put these prep exer ,thank u man
Thank you! I’m happy you like it!
This really helped my elbow and shoulder and will continue until the pain is gone
Bro won't blink
Thank you so much
I recommend using those finger stretcher bands. Two years ago, I injured the medial and lateral epicondials in both elbows. I was sidelined from fitness for two years. It happened, because I went from hypertrophy to strength training without pre-habbing. I wish I would've found this channel and this video before I injured myself.
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Couldn't agree more
Thank u adam.
Such a great channel! This prehab series is exceptional. My weekend is going to be full, going through and reworking my training prep plan. The introduction, self-questions we ask, the exercises themselves.. I’ve never come across such high level specific information that covers the needs of those of us with specific training methods, goals, injuries or limitations. Not just a focus on optimal skill performance, but the body conditioning. A someone with a temperamental nervous system, this one felt made for me. Thank you. Only discovered yesterday, I’m very selective with who’s fitness knowledge I adopt, and for sure will share with my callisthenics friends.
Great video 🤙🤙
Thank you
Fantastic!!!
Thank you
Espectacular !!!!
Thanks heaps 👍
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Your all video’s are just great 👍, they are full of correct information and proper guidance, thanks for your help to mankind , 🙏🏼🙏🏼🙏🏼 from 🇮🇳
AMEN TO THAT!! 🙌
Thank you for this video. My elbows at times ( especially the right one), seem to give off some type of vibrating sensation; at times it almost feels arthritic. I was trying to do those elbow inward outward routines but I'm not able to do it without moving my hands; but your hands remain inplace. Does this take a lot of practice to learn? If so, then I'm willing to keep learning, but I could probably use more instruction, ( I can always use more instruction!) . Thank you, Brian
It will be better and better as you practice I'm sure!
I feel absolutely weakness and discomfort on French skullrushes or dumbbell press with periodic pain during lifts and joint is crunching and moving a little bit . I feel that my tricep is not engaged and pressure goes into elbow losing stability
Fantastic video. I haven't experienced pain in the elbow, but I sometimes feel this "snap" in the elbow when doing certain exercises. Any suggestions?
Me 2 , in my left elbow . Search ulnar nerve syndrome / dislocation sth like that .
I have a question, I don’t have pain on my elbow but like on a tendon, it’s like up the elbow on the forearm when doing for example triceps curls, skull crushers or extensions, any way to fix that?
How can I improve my elbow rotation? My elbows barely rotate. Or am I doing it wrong?
i sterted 6months ago and needed to take a break cuz pain elbow was toopainful, thank u
How many times a week should we be doing these excersises?
Great I am starting to put more attention to the joint preparation and I have felt better during exercise. What is the name of the blue rectangular foam base, I wish to get one specially for the wrist exercises.
I'm happy to hear that! It's just a foam
Dam. Felt my shoulders poping. Felt good though. Thanks
I noticed my left elbow pops whenever i try to do push ups or bench press i know this is not right i know i need to make my elbows stonger or im going to hurt myself thinking i can lift the same weight with both arms
Yo bro i like your video but i have a question when you are in a plnache do you just lean forward with straight arms and just rest all of your body weight on your elbow or do you contract your biceps and triceps passively?
The biceps activation is really significant, and the triceps is working as well because it extends the elbow joint, yes!
I was practicing clapping pull-ups and suddenly my elbows started to hurt. What should I do?
Hey bro I like your videos very much. I'm having a problem transitioning from the Muscle Up and Tiger Bend Push Up. As soon as I want to move forward from my forearms back into the push-up position during the Tiger Bend Push Up, it only hurts in my left elbow. It feels like a pinched nerve, electrical. I have the same thing when I try the Slow Muscle Up. Always in the transition. What could it be and what can I do?
It can be a nerve problem for sure. Wrist mobilization circles can work but also visit a therapist because it’s more complex than saying anything here
@@GymnasticsMethod It works, it gets better with the wrist and elbow circles, the exercise at 5.27 was a game changer. I'll avoid the muscle up for now and do the tiger bend push up on my knees, I'll increase after a while. Thanks very much. In Germany we say Ehrenmann.
Make a video on how to strengthen and avoid lower back pain which is most common.
core exercises!
Türkçe altyazı ekler misiniz lütfen
Can it fix hyperextension?
Thank you I was having problems in my wrist from push-ups and had moved to push-ups with knuckles. Is it still okay or should I get back to strengthening my wrists for more compound movements int the future, cause pull-ups suck right now too
You should do the prep exercises and do everything the right way. It worth the time to put into joint preparation!
My tennis elbow pain when I do backlever how to fix this
Need to rest a bit then, after that build up the elbow strength gradually. Back lever is extreme load for the elbows, you need to build it up gradually, or it will hurt as it is.
I am a middle aged woman with horribly weak triceps and whenever I work on my triceps, particularly when I’m in the extended position, my elbow hurts! This stops me from even starting to build muscle! Help!!! 🙏
What kind of box do you use at 8:11? I’ve seen you use it for that particular exercise and one where you’re on your stomach and do sort of the same motion as a front lever but using dumbbells, I just can’t find one where my hands don’t smack the ground. Did you build it?
It’s a basic box as in any gym
Please keep using anatomy in your videos! I love it when fitness YTs do that.
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3:10 warm up ?
Currently I am doing your wrist mobility and stabilisation, I want 2 ask that can I do elbow, scapula, shoulder and core simultaneously in one day or I have to do it one by one strengthing particular joint. My current aim is to do push ups and pull ups.
You can do all preparations in one session
@@GymnasticsMethod thanks brother.
I have a question.
should i be locking my elbows if i have hypermobile elbows?
You can but check out the straight arm exercises video
Starting 4:00, 4:48, 6:28
6:55
I am 42 and reasonably fit can I learn and perform calisthenics.
4:52 Exercises
7:15 and 7:57 bro why don't you just buy a door hook(anchor) for your band?
Do two 4:52 elbow circuls
KSI has liked this video.
Bla bla bla to much explanation .over and over in all his video s .Da .
lol then why are you watching it?