Lifter's Elbow: The Cause & The Cure
Author: Dr. John S. Rusin, PT, DPT, CSCS & T-Nation
Here's what you need to know...
A weak grip can equal elbow pain. If you can't carry a load equal to your bodyweight in each
hand for 15 meters, your grip sucks. Farmer's walks will help.
The false grip can boost your maximal strength numbers, but it reduces the capability of the
neuromuscular system to produce force through the hands and wrists.
If your elbow hurts, use a neutral grip (palms facing each other) instead of a pronated or
supinated position in your primary lifts.
If you've been making one of the above mistakes and have achy elbows, give self
myofascial release a shot.
Elbow Pain: Causes and Cures
If your elbows resemble a rickshaw more than a functional piece of bioengineering, here are three probable causes, along with some hugely effective self-myofascial release techniques.
1. A Weak Grip
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Without reliving the painful memories of the 1980's "grip trainers" that maimed more than their share of desk jockeys looking to Popeye-up their forearms, you must improve your grip strength to prevent or eradicate elbow pain for the long run.
A lack of functional grip strength not only limits your big-boy gym stats, but it can cause some horrific trauma to the deep finger and wrist flexors that adds up over time.
The test: If you think your grip is more than adequate, you're probably mistaken. The standards for a 15-20 meter carry are being able to lift and carry a load equal to your bodyweight in each hand.
m
The test: If you think your grip is more than adequate, you're probably mistaken. The standards for a 15-20 meter carry are being able to lift and carry a load equal to your bodyweight in each hand.ore than their share of desk jockeys looking to Popeye-up their forearms, you must improve your grip strength to prevent or eradicate elbow pain for the long run.
A lack of functional grip strength not only limits your big-boy gym stats, but it can cause some horrific trauma to the deep finger and wrist flexors that adds up over time.