I wanted to show you five barbell mistakes that lead to elbow pain for CrossFitters.
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1 – Bring the Bar Off the Floor With the Wrist
A common mistake people make is they utilize their wrist when they bring the bar off the floor.
Bring the Bar Off the Floor With the Wrist
What you need to do is to lift the bar with the hips and let the hips do the movement.
Bring the Bar Off the Floor With the Hips
2 – Rest the Bar Away From the Shoulders and Chest
When bringing up the bar, most people do not tend to rest the bar on their shoulders and chest. They hold it away from their shoulders and chest, which puts unnecessary stress and overstretch of the muscles in the elbows.
Rest the Bar Away From the Shoulders and Chest
Rest the Bar Near the Shoulders and Chest
3 – Stay in Wrist Standing Position Too Long
When people lift the bar, they stay in wrist standing position too long. They overstretch the muscles in the elbows, specifically the forearms, which leads to elbow pain.
Stay in Wrist Standing Position Too Long
4 – Too Far in Wrist Extension Position
When people hold the bar, they don’t need to be in neutral or all the way back. You need to hold the bar in the middle.
Too Far in Wrist Extension Position
Holding the Bar in the Middle
5 – Bring the Bar Overhead
When people bring the bar overhead, they are too far extended. This too far extension overstretches the elbows and forearms, which leads to elbow pain.
Bring the Bar Overhead
If you are doing barbell works, such as with CrossFit, make sure to avoid these five mistakes because these will cause elbow pain.
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Rick Kaselj, MS