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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Elbow pain is a very common side effect of training.

  • I'm not going to say 'inappropriate training' because it's just that sometimes we're

  • not paying enough attention to the muscles that control, and command, and prevent the

  • elbow pain from occurring.

  • When we are lifting we'll either get pain right here on the inside of our elbowpretty

  • commonor we'll get it on the outside of the elbow.

  • Either place can be pretty debilitating, in terms of trying to grip a bar.

  • So, here's what I want you to do today, because I promise you, this is going to work,

  • and it doesn't take a whole hell of a lot of extra time.

  • What you do is get a setup here inside the bar, inside a rack, just so we have something

  • about chest height.

  • What we're going to do is realize that our elbow is not really the problem, guys.

  • What's happening is, it's a slave to the joints below and above it.

  • You might be thinking to yourself “I've heard you talk about this before, Jeff, in

  • regard to knee pain.

  • The knee is basically being controlled by what happens down here at the ankle and what's

  • happening here at the hip.”

  • The knee is just a hinge joint and if my ankle is all jacked up, then the knee gets twisted

  • and turned in weird ways.

  • And if the hip is all weak, or jacked up it's going to hit the knee again, twisting in all

  • different ways.

  • So, a lot of torque and knee pain.

  • Well, the elbow is the same thing, despite the fact that your hands are not in contact

  • with the ground, making it less obvious as it would be with the ankle.

  • So, what we want to do is, we want to make sure that we strengthen and stabilize the

  • wrist and forearm, and then up here in the shoulder.

  • One exercise can handle all of that.

  • We get here, underneath a bar.

  • We recline our body a little bit behind us.

  • Now, the wider we have our hands, the more challenging this will become, and the more

  • centralized we have this one hand, the easier it is.

  • As far as the recline on the body, the higher up I am to start, the easier it is.

  • The more I come underneath the bar, the more challenging it becomes.

  • If you want to start this out, you could got with a centralized hand position with a more

  • upright body.

  • We get ourselves here to start.

  • Watch, the centralization will come in a second.

  • Just like this.

  • Then what we want to do is take one hand, put it in the center so it's in the middle

  • of our body, and all we do is let go with one hand, and try to maintain that same position

  • of our shoulders and torso here.

  • Meaning, no tilting.

  • What it wants to do is tilt and pull away from the body.

  • You see how the shoulder wants to get pulled forward.

  • You have to make sure you hold your torso here stable, and level, and we don't get

  • that over distraction of the arm.

  • You'll feel all the scapula stabilizers work to hold on and maintain that position.

  • What your goal is, it's to be able to do this for about 45 to 60 seconds.

  • At the same time, you're obviously working the flexors in your forearm to also improve

  • your grip and forearm stability, and wrist stability.

  • When we can do that, great.

  • Then we go over here, we switch hands, and work on the same thing.

  • Again, we don't want to see any dropping here.

  • Now, as we progressbecause that's too easywe go back out to that wide position.

  • So, what we do here is, we let go, and now we have the same challenge.

  • But you can see that the weight is now more displaced off to the side with more of a tendency

  • to fall, so I have to work even harder to hold that.

  • So, we do the same thing.

  • We work to see if we can do that for 60 seconds.

  • Whatever ability level you struggle with, that's the one you want to work toward.

  • Then we can go back and lower the body.

  • Now we just have more weight of gravity forcing downward that we have to control.

  • So, we start, again, back in the middle, one arm here, and hold.

  • Don't let it pull too far away.

  • Keep the chest out and don't let your torso tilt.

  • Not even a little bit.

  • I'm lightening up now.

  • You work on that, again, on both sides.

  • The only final thing you can do is, once you get in that position, you can go dynamic where

  • you switch hands.

  • And I don't want to see a single inch of drop.

  • So, when I get here, and I'm going to switch, normally you'd see a little bit of that

  • first.

  • No.

  • You've got to stabilize, come off.

  • Come here, switch, no tilting.

  • Up, switch, no tilting.

  • See if you can get 10 switches.

  • On top of that, guys, I think prioritizing forearm strength and grip strength is imperative

  • to protecting your elbows.

  • You'll see me doing this.

  • Anybody that watches me work out, I would do this in between sets.

  • Here I am just grabbing a bar and hanging.

  • Instead of just sitting around doing nothing, I try to work on my grip strength.

  • Which, I think, has led to a lot of other lifts being stronger.

  • It definitely helps me on the deadlift and it helps me with all of my exercises, really.

  • I actually do it here.

  • I mix it in on ab work.

  • If I can, instead of just doing all two-handed hanging stuff, sometimes I'll go with one.

  • I will caution you, if you have issues with your shoulder this could be a challenge at

  • first, but it's been helping me get over my labrum issues because I've been getting

  • stronger, stabilizing my shoulder, and preventing that destabilization that comes from having

  • a torn labrum.

  • So, all of it in time, guys.

  • You've got to find out where you sit and what you need to work on.

  • But this is how you get over elbow pain.

  • Stop focusing on the elbow.

  • The elbow is a hinge joint that's acting as a consequence of what's going on below

  • it and above it, just like in the lower body.

  • Guys, I hope you've found this video helpful.

  • If you're looking for a program that cares about all this stuff, because it all matters

  • it's what we call 'putting the science back in strength' – we have that over

  • at ATHLEANX.com.

  • In the meantime, if you've found this video helpful leave your comments and thumbs up

  • below.

  • I will cover what it is you want me to do in the future weeks.

  • All right, guys.

  • See you soon.

What's up, guys?

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肘の痛みを治す方法(ONE SIMPLE EXERCISE! (How to Fix Elbow Pain (ONE SIMPLE EXERCISE!))

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