Bruno Cochofel Posted December 20, 2013 Share Posted December 20, 2013 Hi, does anybody know a routine or some exercises to help conditioning the elbows? Link to comment Share on other sites More sharing options...
Connor Davies Posted December 20, 2013 Share Posted December 20, 2013 So many. Oh so many. It's hard to give you better advice until I know what your current level is though. Are you on the Foundation program? Link to comment Share on other sites More sharing options...
Bruno Cochofel Posted December 20, 2013 Author Share Posted December 20, 2013 No, I'm not currently in the foundation program. I have the first book :-) Currently I'm in the 1m free handstand hold, straddle BL, adv tuck FL.. Also, I climb and my need for the elbow prehab is more for the climbing because of the golfers elbow :-) Link to comment Share on other sites More sharing options...
Connor Davies Posted December 20, 2013 Share Posted December 20, 2013 Okay, I'll do what I can. First, stop training the back lever. Seriously. It will destroy your elbows. Regress to a feet supported german hang, or even a german hang style stretch on the floor. Once you can do that for 60s without any elbow pain, move on to a feet unsupported german hang. Work up to at least 3x30 seconds before even considering training back lever again. Planche leans should help with conditioning your elbows. Once you have a 60s hold with your hands at hips level your elbows should be pretty good (or at least good enough to start planche training.) You should consider adding handstand wall walks. They can be a bit rough on the wrists though, but good for your elbow because you're essentially supporting 100% of your bodyweight on one arm. These should also do your shoulders wonders as well. Finally, if you have access to dumbbells, add some hammer curls. You need to build up the brachioradialis muscle in order to protect your elbow better. There's ways to train this with rings, but hammer curls are great because you can set an appropriate working weight and rep scheme. Stick to the 15 rep range, because you don't want your stabiliser muscles to crap out before your prime movers. You'll want to take a few weeks off until your elbow gets better before you start any of these exercises. Tendonosis is no joke, and you really don't want to risk it. Make sure you warm up thoroughly as well. Link to comment Share on other sites More sharing options...
Bruno Cochofel Posted December 20, 2013 Author Share Posted December 20, 2013 Ok, but I'm not with tendonosis I want to prevent against them :-D I can do german hangs without feet support with no problem, I also can hold 30s support on rings. I use several wrist exercises with dumbbells also :-) and I ocasionally do HS wall walks, but I guess I would do more now :-)Planche leans I can hold also for 30s, but I don't usually do them now... Link to comment Share on other sites More sharing options...
Connor Davies Posted December 20, 2013 Share Posted December 20, 2013 This 30s ring support, is it an RTO support? Planche leans are fiddly. I've heard it said that the front of your hands has to be in line with the crease of your hips, but then I've also heard people say that that is harder than a tuck planche... Can you do the full 10 minutes handstand wall walks? Link to comment Share on other sites More sharing options...
Bruno Cochofel Posted December 20, 2013 Author Share Posted December 20, 2013 Yes, is RTO support and I've never tried the 10m HS wall walks, but I will :-) I was only looking for some drills for the elbows, I have several for wrist and shoulders, hip, ankles, but I don't have that much for elbows... Link to comment Share on other sites More sharing options...
Brian Li Posted December 21, 2013 Share Posted December 21, 2013 Planche leans are fiddly. I've heard it said that the front of your hands has to be in line with the crease of your hips, but then I've also heard people say that that is harder than a tuck planche... A planche lean with the front of the hands under the hips is much much harder than a tuck planche. That's why you rarely see any of those planche leans here or elsewhere online. Link to comment Share on other sites More sharing options...
Douglas Wadle Posted December 21, 2013 Share Posted December 21, 2013 use the old search function and you'll find some good info on this. just recently someone, maybe cole dano if i remember properly, posted some video on a prehab routine from youtube. 1 Link to comment Share on other sites More sharing options...
Brian Li Posted December 21, 2013 Share Posted December 21, 2013 use the old search function and you'll find some good info on this. just recently someone, maybe cole dano if i remember properly, posted some video on a prehab routine from youtube.It's actually stickied as well. Link to comment Share on other sites More sharing options...
Vincent Stoyas Posted December 21, 2013 Share Posted December 21, 2013 The best I've found for rehabbing my elbow, especially for climbing, is voodoo flossing. Google that if you don't know what it is. I've said it before and I'll continually say it, that's a miracle cure. I've consistently been using it and it has turned into a rehab device to prehab. Flossing will help get rid of the pain, but you have to focus on recovering and strengthening where you lacked to prevent it from returning. I worked a lot on my pull up form and on strengthening my external rotation. Other things I try to do daily, or near daily, is soft tissue work on all my areas around the elbow. Typically I'll spend 15 minutes when I have the time working out my shoulders, triceps, elbow, and forearms. The last things that I've now include din my prehab is curls and sledge hammer rotations. I love the sledgehammer, I feel like that helps a great deal. There's two variations, 1)bend ninety degrees at the elbow, grip the sledgehammer and turn your wrist from side to side with our moving your arm. 2) lock your arm straight out in front of you and repeat the process. Hopefully some or all of that will help you. It's just personal experience, so take that as you will. 1 Link to comment Share on other sites More sharing options...
Bruno Cochofel Posted December 21, 2013 Author Share Posted December 21, 2013 Thank you Vincearoo, and I know what's voodoo floss :-) I'll give it a try... Link to comment Share on other sites More sharing options...
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