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 elbow – pretty common – or 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 progress – because that’s too
easy – we 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.

100 thoughts on “How to Fix Elbow Pain (ONE SIMPLE EXERCISE!)”

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  2. Incredible video Jeff, thank you. I'm struggling with tennis elbow. Anyone know if using grippers regularly will help my wrist and forearm strength also?

  3. Thank you for caring enough to share your knowledge respectfully and properly.If you ever come to Austin,cold beer and tacos are on me

  4. Hi Jeff, I am having right elbow pain since 2 weeks, I am going to start doing the exercise from tomorrow Aug 4th, 2019 you explained in your vid and let you know if indeed the pain will go away after some time. I really hope it will help and the pain will go away so that I can continue with my workout normally because at this moment it is blocking me to perform certain exercises. Thanks and get back to you in time. Berto 52Yrs

  5. Hey Jeff what can we do to help heal the elbow so I can continue training besides ice. I can’t even do these hangs with the band elbow. I don’t want to take any anti inflammatory drugs. I concentrate on neutral wrist form, but I still have developed tendonitis on the inside elbow and can’t do any bicep exercises.

  6. I got elbow pain after doing the excersizes from a tricep video focusing the long head with 2 ropes and incorporating the face pulls as well. Hopefully this will help. It hurts most if I turn my wrist inwards (pouring pitcher).

  7. @athlean-x ……. I'm a basketball player and i swear my elbow crashed into someone's head or something it swole up huge. It's been about a week and the swelling is nearly gone but this wierd tingle stays in my elbow it's a pain and makes my elbow weak my shot is off it hurts to do pushups would this exercise help even if I dont really lift weights ….literally almost never???

  8. Thanks Jeff, I have been having a lot of problems with my left outside elbow, which is hindering my workout. I will be trying this today!

  9. the amount of injuries I have had and im struggling the most with this one which is ridiculous, I clearly have neglected my elbow/forearms, this is an inspiring video

  10. Jeff! man, I'm a doing a iron working program that requires us to lift like crazy, this helped me tremendously thank you

  11. when i have my arm streight i feel some weird strech on my elbow.. not a good one.. can someone idenify the problem?

  12. I watched this while traveling, then when back home wanted to do the exercise to address my elbow pain, but didn't quite remember it correctly so I basically just hung from the pullup bar of my rack with outstretched arms, as long as I could, doing nothing.

    Funny thing is, that seems to have helped noticeably after doing it just once. Any particular reason we should do it from a bar at chest height? Using a racked barbell for this would be much less stable in my home gym because the rack tends to start sliding over the floor when horizontal force is applied.

  13. Thank you so much, you're explanation helped me relieve almost debilitating pain in my forearm, that essentially let me keep working my job. I thought i had an issue with my ulnar nerve, but in reality the only issue i had was muscle pain cause by carrying a water bucket wrong!!

  14. Almost a year of trying to workout around this problem! Noticed significant reduction in pain/burning after doing this ONE TIME! Between this and the stretch for plantar faciatis, I'm more than grateful. No exaggeration to say this channel is the GOAT regarding exercise and nutrition.

  15. Could it be that you tear a tendon or something because i have difficulty unfolding my elbows after a 90 degree angle it starts hurting

  16. Dudes just need to stop hating on this man, every single video I have watched, has helped me out. He is a guru when it comes to the body anatomy.

  17. do you have any recommendations for elbow bursitis? just got mine drained. i want to avoid it from coming back. can diets alone help or can diet plus certain exercises work together to avoid it from coming back?

  18. Tried this once today and I’m already seeing an improvement in both Emmy wrist and elbow pain. Thanks a bunch. I’ll be adding this to my workouts.

  19. It's impossible. Today I felt pain in right elbow during hammer curls. I had to stop after third rep. I stopped training, checked if Jeff's got something about it. I found this, I did this and return to my workout…have not feel any pain again. How come?!

  20. Can’t believe I’ve only just come across you videos they really are the best on YouTube !!!!!! I have one question about the forearm pain that I am experiencing that I hope you can help me with, the pain I feel is coming from deep in the middle or centre of my forearm and no matter how I curl with any weight the pain can be pretty uncomfortable. Since watching your videos I am starting to realise that the problem can be coming from somewhere else so could it be my bicep ? Do you think the stretches in this video will cure my problems? Sorry for going on and on but if you could help I would appreciate it !!

  21. This is genius!!! I’m gonna do this tomorrow morning. My elbows are hurting bad but I guess that’s just what happens with age lol I’m only 29 but lifting 400+ overhead repeatedly can’t be good for your joints if you’re not on stuff.. I’m too scared of needles so being natural comes at a cost.. but I’m grateful for this info! Thank you for sharing!!!

  22. I have terrible elbow pain, this looks so painful. I will try it out though.

    Do you know how to fix trigger fingers? Both pointer fingers hurt like hell. When I lift weights and am finished I do get a little pain relief. I’m 65 with 3 clogged heart arteries. One artery is 100% blocked. I’m on Ranexa, but what helped me get back in the gym is drinking cayenne pepper. About 1/3 teaspoon in about 2 shots of water. Put honey and lemon juice in it helps too. Anyway, don’t give up when you get older, maintain your health. Get back in the gym.

  23. My pain came after some heavy bicep curls after a long time. I searched on internet and they say it could be an injury but none of the symptoms of injury matches mine so i guess its just a little post workout strain. You helped a lot my pal.

  24. I've had bad elbow pain for a long time now, I'm going to try what you've recommended, I think it's going to help me so thank you!

  25. Hey Jeff, should I put any focus on isometric contractions for the target muscles? I've just added this move yesterday, and found that by putting a little muscle energy north, south, east and west on the bar, still maintaining zero movement, can drastically change what stabilizer muscle I feel working. Even putting more pressure on different fingers can help too. I'm going to add 3 sets of 20-40 sec holds into my upper body routines, I hope this move works, my elbow has been jacked for over a month now, and really came out of nowhere. Thanks for always delivering man, your channel content is a cut above the rest.

  26. This looks super helpful. I’ve had pain in the elbow and I don’t know if it’s a tendon or ligament in forearm but it’s from a stupid 2500 meter row and 100 pull up CrossFit workout. I get a sharp pain doing hammer curls but in a supinated position I can curl fine

  27. Once the pain starts, Can we continue normal workouts and add this in between (or should we stop working out entirely and just focus on this exercise?)

  28. Hey Jeff. 1st I want to thank you for all the time you put into all the videos for us followers, you’re the best. I’ve been seeing this ad on Facebook that has you talking about how to correct slumping shoulders..then they switch it to their shoulder straps that correct slumping shoulders. You’ve probably seen it before, but just in case. The site is bestbody.com

  29. hi just watched your video on tennis elbow which I have and it bothers me most when I do hammer curls so im gonna try this excise

  30. Is it necessary to do that first one with one hand ? Can i get the same benefits by increasing the recline and using two hands? I just find it more comfortable.

  31. Thank you for this. This was very helpful. I have been boxing for a couple of months and I feel pain in the inner part of my left elbow.

  32. Simply…..WOW💥🙏👍
    I golfer elbow for months & then tried your method for a day & BAM GONE… Thank you for the priceless info
    Btw, my cure for restless leg sydrom is to stand straight & use your fingers to try to touch your toes with knees locked; feel the stretch on the back of your leg for a min or two… Or/&…. Rinse your affected leg under cccold water in the shower for a minute before going to bed

  33. Awesome video just started getting an annoying constant pain there and im glad i knew i could come to the channel for the answer. 👊🏻

  34. Man 8 months of pain, tried everything 4 different doctors. One week doing this, the pain is almost gone. I was really depressed and now I have hope that this pain will be gone!!!! I cannot thank you enough.

  35. Gonna try it out. Thanks. But a little piece of advice. Why do you talk so fast? Sometimes it is hard to follow. No offense though.

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