Today, I wanted to go over an exercise that you can do for achy elbows.
One of the causes of achy, sore, or painful elbows is weak grip strength. I wanted to go through a really easy exercise that you can add to your workouts, roughly twice a week. This exercise is walking 30 feet with the Farmer’s Walk.
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The Farmer’s Walk can be done in a wide variety of ways. If you’ll look online, you can find 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 always 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
Grab in the middle of the barbell and lift it up. Take the barbell for a walk for roughly 30 feet; 15 out and 15 back.
Farmer’s Walk with a Barbell
The drawback of using a barbell is that there is such a long lever, which requires work to balance. This can be a positive thing or can be a negative thing if it’s too much for your elbow or if it irritates your elbow pain.
#2 – Farmer’s Walk with a Kettlebell
Take the kettlebell for a walk. It’s important to remember not to hunch over.
Farmer’s Walk with a Kettlebell (Wrong Position)
Keep your body nice and square. Stay strong in the core as you take the kettlebell for a walk.
Farmer’s Walk with a Kettlebell (Correct Position)
Look for a weight that is challenging to do, where you can really feel your core and forearm working in order to hold the weight. Build up to a point where you can do about 75% of your body weight (if you are at a healthy body weight).
#3 – Farmer’s Walk with a Dumbbell
Use a dumbbell and take it for a walk.
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.
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Rick Kaselj, MS
For your guide to eliminate elbow pain, check out the Tennis Elbow Pain Solution, here!