In this video, I’ll go through the number one workout mistake that is wrecking your elbows.
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It is a pretty common belief out there that when it comes to working out, most of us focus way too much on pushing exercises and not enough time on pulling (rowing) exercises. We end up doing a 1:1 ratio of pushing to pulling, or even a 2:1 ratio (2 exercises of pulling to 1 exercise of pushing). If you follow this belief, you’re potentially wrecking your elbows.
You are especially at risk of injuring your elbows if you do too many pulling exercises and you make this major mistake. Focusing on HWFE is super important when it comes to rolling or pulling movements to not wreck the elbows. H is for Hand, W is for Wrist, F is for Forearm and E is for Elbow. When doing any type of pulling or rolling movement, we need to have the hand in line with the wrist, the forearm, and the elbow. The major mistake that people make is not keeping their hand, wrist, forearm, and elbow in line while doing pulling exercises.
If you are not focusing on the hand, wrist, forearm, and elbow when going through the rowing movement with an overhand grip and underhand grip, you are breaking that movement which leads to too much flexion. For example, some people may curl their wrists at the top of the movement. This puts unnecessary stress on the elbows.
When doing any type of pulling or rowing movement, place the hand, wrist, forearm, and elbows in good alignment. Focus on the movement that is happening in the shoulder blades, shoulders, and back areas. Most of the work should be coming from the back and shoulder area, not the hands, wrists, forearms, or elbows.
Give that a go and try a couple of repetitions where you are over curling and see how your elbows feel. And then, align your hand, wrist, forearm, and elbows in a nice straight line and see how your elbows feel. If you feel a little bit of elbow pain and if you don’t make any changes, you will end up getting full-blown elbow pain.
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Rick Kaselj, MS
If you want to end your elbow pain and learn dozens of other secrets that will prevent it from coming back, then check out Tennis Elbow Pain Solution, here!