Today, I have 3 warm-up drills done with dumbbells and barbells that can help prevent elbow pain.
They are from Jedd Johnson. You have seen Jedd on EFI before. Jedd specializes in feats of strength. For example bending nails, bending horseshoes and ripping phone books.
Below Jedd shares with you 3 drills he does to keep his elbows happy so he can keep doing his feats of strength.
Rick Kaselj, MS
Hey everybody, I am Jedd Johnson from DieselCrew.com. Today I have got 3 quick drills that you can do prior to your workout so you can reduce any chance of pain or discomfort in the elbow or in the high forearm area and they are also going to help you perform better in the rest of your training.
Top 3 Warm-up Drills that PREVENT Elbow Pain
CLICK HERE to watch the YouTube video.
#1 – Zottman Curl
This starts out like any other dumbbell curl but once you get to the top you are going to turn it over into a pronated position and lower it down.
You want to stay nice and light with this really well controlled. Hit 6 to 8 repetitions per arm and you should be all set. That should warm up your forearms very well.
#2 – 45 Degrees Reverse Curl
I like to use the ez curl bar on these and then start out just like a normal reverse curl but once you get to the top you are going to extend your arm out about 45 degrees with your upper arm away from the body and then you can perform the rest of the set.
45 Degrees Reverse Curl (Front View)
45 Degrees Reverse Curl (Side View)
This is going to put a lot more focus on that high forearm area. It’s going to get it warmed up nice and well. Once again, do 6 to 8 reps.
#3 – Offset Dumbbell Rotation
With nice light dumbbells, take your grip as you normally would but what you are going to do is offset slightly. That’s going to cause some leverage with the dumbbell and then in either a seated or a standing position with your forearm parallel to the ground, go ahead and hit some rotations under control.
Offset Dumbbell Rotation (Side View)
Offset Dumbbell Rotation (Front View)
You can then shift your hand in the opposite direction, rotate again and then you will get leverage in a different way. This is going to thoroughly warm up the elbow and the forearm area. You are going to feel much better in your workouts and you are going to have less distractions while you are benching, performing rolls, doing presses and many of the other important lifts that you do in your training.
With this one, do about 6 to 8 reps, again.
I hope you enjoyed the drills.
If you are looking for a program to help you overcome your elbow pain, then check out Fixing Elbow Pain:
All the best for your training!