Indestructible-Elbows

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Upright Rows with Barbell Ow, my forearms hurt :( Upright Rows are just plain nasty for the shoulders because they cause pinching of the rotator cuff between bones in the shoulder, but they can also cause discomfort for the lower arms as well. To begin, the movement requires a very ugly position of extreme ulnar deviation which is hard on the wrist. But at the same time, the barbell locks you into a track that aggravates the high forearm/elbow tie-ins as well. Chin-ups I hate to cast a shadow over this awesome exercise that hits the arms, shoulders and back so well, but in an interest of pain elimination, I must. When performing Chin-ups on a fixed bar, you are again forced into an extreme position of supination. While this may not cause pain from the onset, if you have tight shoulders, the problem becomes compounded. When the shoulders are tight, the upper arm can't move like it wants to throughout the range of motion, so it must find another way to move, causing stress somewhere else, and this location turns out to be the elbow. Stress can accumulate, especially on the inner, or medial, portion of the elbow. Too much volume or too much consistent, repeated stress in this position can bring about inner elbow conditions after only a few weeks. 14
Underhand Pull-downs Not these again!! :( Just like Chin-ups, the bar locks you into position and does not allow your body to move how it would like to, meaning there will be a stress release somewhere, and it is almost always somewhere in or around the elbow. There may be other exercises that you could bring up that cause you elbow pain every time you do them. I may not mention them here, but that does not mean they are not rough on the elbows. If this is the case, I urge you to stop doing these exercises, or at least to stop doing them in the conventional way. In the following chapter I will introduce you to some of the work-arounds I have developed and learned about over the years to help save the elbows from undue trauma. 15
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Page 5 and 6: TERMS & CONDITIONS 1. I am aware th
Page 7 and 8: My Story Hello there. My name is Je
Page 9 and 10: By the time the Strongman competiti
Page 11 and 12: Movements of the Elbow & High Forea
Page 13: Common Exercises You Should Never D
Page 17 and 18: Globe Gripz Globe Gripz are instant
Page 19 and 20: EZ Curl Bar The EZ Curl Bar is a wo
Page 21 and 22: The extensors are a muscle group th
Page 23 and 24: Program Phase 1: Week 1 and 2 Durin
Page 25 and 26: Phase 2: Week 3 and 4 During weeks
Page 27 and 28: Phase 3: Week 5 Week 5 is the first
Page 29 and 30: Phase 5: Week 7 and 8 In this phase
Page 31 and 32: Day C1: Lever Rotations Perform 3 s
Page 33 and 34: As I've noted before, doing this wo
Page 35 and 36: Block Weight Training (Jedd Johnson
Page 37 and 38: Fix My Wrist Pain (Jedd Johnson & R
Page 39 and 40: How to Make Atlas Stones with Slate
Page 41 and 42: November to Remember (Jedd Johnson)
Page 43 and 44: Two Hands Pinch Workshop (Jedd John
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Indestructible-Elbows

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