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Say Goodbye to Achy Elbows with this Exercise!

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Filed Under (Fitness, General) by Rick Kaselj



Today, I wanted to go through a video about an exercise that you can do for achy elbows.

One of the causes for achy, sore, or painful elbows is weak grip strength. I wanted to go through a really easy exercise that you can do in your workouts. You can add it to your workouts, roughly twice a week. You are looking at going 30 feet with this Farmer’s Walk exercise.

Say Goodbye to Achy Elbows with this Exercise!

CLICK HERE to watch the YouTube video.

The Farmer’s Walk can be done in a wide variety of ways. If you’ll look online, you will see that there are Farmer’s Walk Bars or Farmer’s Walk Handles but most gyms don’t have them. If you are in a cross fit gym or a strong man gym, you might have those specific handles or bars. But what you will be able to find at your home gym or in your local gym are dumbbells, kettlebells and the barbell.

#1 – Farmer’s Walk with a Barbell

I am grabbing in the middle of the barbell and lifting it up. I am taking the barbell for a walk. I am looking at going roughly 30 feet, fifteen out and fifteen back.

Farmer’s Walk with a Barbell

Farmer’s Walk with a Barbell

The negative part of using a barbell is that there is such a long lever that you are going to work on to balance things out which can be a positive thing or can be a negative thing if it’s too much for your elbow and if it irritates your elbow pain.

#2 – Farmer’s Walk with a Kettlebell

I can take the kettlebell for a walk. It’s important to remember that I am not hunched over.

Farmer’s Walk with a Kettlebell (Wrong Position)

Farmer’s Walk with a Kettlebell (Wrong Position)

I am keeping it nice and square here. I am strong in the core as I take the kettlebell for a walk.

Farmer’s Walk with a Kettlebell (Correct Position)

 Farmer’s Walk with a Kettlebell (Correct Position)

I am looking for a weight that is really worth challenging to do and that I can really feel my core working and I can really feel my forearm working in order to hold things. You are looking at building up to a point where you can do roughly about 75% of your bodyweight if you are at a healthy bodyweight.

#3 – Farmer’s Walk with a Dumbbell

I can use a dumbbell and take it for a walk.

Farmer’s Walk with a Dumbbell

Farmer’s Walk with a Dumbbell

If you have achy elbows, give the Farmer’s Walk a go. I have given you three options that you can do. If you don’t have the Farmer’s Walk bars or handles, you can take the barbell, the kettlebell, or the dumbbell for a walk in order to improve your grip strength and that will ease things up when it comes to your elbow pain.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. Good chances that I have an article, video or an interview that will help you overcome your injury or pain.

Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about tips and tricks on overcoming injury and pain.

Thirdly, head down below, leave me a “Like” or hit “Like” and leave me a question or comment.

If you are looking for exercises that can help you get rid of that nagging ache on your elbow or forearm, then check out Fixing Elbow & Forearm Pain System here:

Your Fixing Elbow & Forearm Pain System

Take care!

Rick Kaselj, MS

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Comments posted (4)

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If both elbows are bothering you would you do the Farmer’s walk with one side at a time or use a dumbbell in each hand and walk?
Thank you…

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@julie – One side at a time.

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Rick, would the farmers walk be a good exercise for a person that has had surgery to correct medial and lateral epicondylitis on my right elbow and medial on my left? My last surgery was my left arm last September and my surgery on my right arm was in 2010. Both arms are still sore after resistance training or golf.

I am 55 years old.

Thanks for the great videos and help.

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@Jerry – Yes, it would be good. It work on improving grip strength but also core stability.

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