What's up guys? I'm Jake Hutton from Fitness Culture, and this is Steve Cook.
You probably don't know him. Probably our number one question is, "How do I get rid
of elbow pain?" Because with all the pressing and arm work that we do, people
get elbow pain if they don't follow our mobility program. So today we're gonna
show you a couple of our favorite routines to help you get rid of that
elbow pain. We think about clearing up elbow pain, the things that we want to do
for most people, the places they don't go first is actually gonna be the forearm.
For a lot of people when I press right here
they'll just light up in pain. And that's how you know that you need to
take care of that area. But also just your entire forearm in general needs to
be taken care of. So we like to start with the forearm. Any of the mobility
routines that we do, we usually do some type of soft tissue mobilization, like
some rolling, some smashing, something like that. And then we'll stretch it out and
then we do an activation. So the first thing we're gonna show you is our
favorite one to roll out your forearms. So what you're gonna do is set up a
barbell just on a bench like this, and if you're having a lot of forearm pain, the
best way to probably do it is to ease into it by just using the end of the
barbell like this. So you're gonna set there like that and then you just work
it back and forth. All the way through, and then you flip your palm
into the bench.
So if you don't have too much pain, the next thing you're gonna do, you can move
it to the handle, and that's obviously gonna apply a lot more pressure into the
forearm. If you still want to go a little bit deeper, what we'll do from there is
just drop some weight on the end of the bar, and that's gonna add even more pressure.
So once you get used to it, this is the one that we use just right off
the bat, we'll throw some weight on the end and then we'll just roll the bar
through the forearm muscle to open it up a little bit. So we spend probably
about thirty seconds to a minute on each side of your forearm.
Since we're already in this position when we're cleaning up the forearm, we'll lay our
arm flat down on the bench and then clean the bicep up too at the same time.
So you can just lay down flat. And this one's probably actually gonna hurt a lot
more. And then you can just roll through it same way.
All right, the next thing w're gonna do after that is go into the stretching part of our
mobility routine. So it seems to be super simple with the forearms, you
can just sit on the bench here and then also sit with your wrists like this as well.
So we'll spend like a minute in each position. So it shouldn't take
forever, this is gonna be something you can come in knock it out and just get
going. So obviously the deeper that you sit
down the more stretch you're going to get. And from there you can turn
your hands over.
And just spend a minute right there. A lot of times I like to straighten my
elbows and then crank it in and just turn it in a little bit, and that will give me
a better stretch.Then we usually go into a bicep stretch
just for a couple of minutes. So what you can do here is just sit with your hands
on the bench, basically with your arms behind you, and you can sit your butt on
the ground and then just work like that. So the further you work away and then
lean back. So you spend about
a minute here, so we'll go about a minute each side and
then we're gonna do an activation piece. So stretching is great, but also not
working the muscles, a lot of the time we're just gripping things.
And we're not really lengthening the muscles, and then flexing through it.
Lengthening, flexing through it. What we'll do, it's just super simple, you can
just take the same barbell that you just had, and then set up on the end of the
bench with your wrists off the bench. And just work it all the
way down and all the way up. So after that you're
gonna flip it. And I like to open my hand all the way, and then you're gonna
curl it all the way up. You can also use a dumbbell at the same time if you want
to go a little bit lighter. And actually what the dumbbell is gonna
allow you to do is have one more movement to it. So you can flex it
both ways but then you can also work on rotation back and forth. So let's stretch
you all the way and then work it back and forth. And this is one that people
usually neglect. Another way to get the rotational work as well is to
do a partner assisted one. So you would grab the PVC pipe like this and
then Steve would basically rotate it, and then I would just resist.
Really like turn me all around. Turn me
all the way over. There we go. Now go the other way, turn me all
the way over, all the way. There we go.
This one's probably a little bit better
because if you do have a partner you're gonna be able to really work rotation
there. So we usually would do that two times through. So you start off with
smashing it, spending a minute on each arm,
then we'll stretch it out, and then we'll go through the activation for about ten
reps on each one, ten to twenty reps. Then we'll go back through that one more time.
So the next thing after you clean up your forearms is obviously going to
be to clean up your upper arm. I've made up a million different routines to
do active release on your own just on a bar. And it's super simple.
Obviously you just pin it and stretch it, right? So the way that we do it for the
tricep is we set up a barbell in a power rack and we're gonna use a dumbbell as
the weight to add some resistance. I'll show you right now. You're probably gonna want to
start off by doing what Steve's doing right now. So you're gonna roll back and
forth, go through the whole muscle belly, go back and forth a little bit to
basically prepare yourself for the pain that's about to come from actually going
hard on it. So once you're done rolling it out, what
you're gonna do is set up at basically the bottom of your elbow
right here, and from there you'll, sit down a little bit,
get some weight on there, and you'll start curling through. And then press
your arm through. And the more you get actually, at this angle Steve,
if you get more of this angle it's gonna put more pressure even. Yeah, right there.
Now curl it through and now press through. So on this one we'll just
just go nice and slow. So you're gonna want to put your elbow right
on there and then just start curling. We don't have a very heavy dumbbell. The way
to make it obviously more intense, the heavier dumbbell you grab, the more
pressure is gonna be on your elbow. And when you curl through it's just gonna
put that much more pressure when you grind through your tricep.
So usually take your time, roll it out, do about five to ten
slow reps, like grinding all the way through your tricep. And that's obviously gonna be the soft tissue mobilization part.
And then we're gonna move on to the stretching part.
One of them is just going to be
a standard bench dip. You're going to sit down as deep as you can in a bench dip position.
So try to get your hands nice and wide, open on the bench,
and then from there you'll just sit down and get as deep as you can. To get more into your elbow
you could also slide your fingers off a little bit
so that you get a little bit more bend in your elbow.
And then you can work side to side. So sit down, like really push into one arm.
Yep, like that. You get a lot of bend in your elbow to get that tricep stretching. Yeah, just work back and forth.
Spend about a minute. Just going back and forth, get a good stretch.
The next one is gonna be a PVC pipe, just tricep stretch. Also, this will help your front rack and overhead position.
So you'll set up on the bench with your elbows on the bench here.
Pop your head under the bench with your arms straight and then from there, you'll work
and just pull back like that. And so the closer that you work your hands in, the more difficult
it's gonna be on this one. And you can kind of keep working your hands in as far as possible.
And then just hang out there for about a minute or two to really open up that stretch.
For basically kind of your overhead position and your thoracic spine,
you can have someone put a plate on your back right here or like add a little bit of pressure down on your back.
So after you've done that for a minute or two
then you'll move into the activation part of this one.
And for these we usually just do a bench dip, since we already, I mean,
especially if you're already in the bench dip position to stretch. You're just gonna go as deep as you can on the bench
all the way down and then press it up. All the way up. Yeah.
Just get 15 reps here.
All right. So once you've done the bench dips, that's basically one time through the routine.
So for that one we did a couple of the reps on the bar to just open up your tricep. And you'll hit the
stretches, which could be a bench dip or the PVC one
we showed you. And then finish with the bench dips.
And we usually just go through that twice. And then basically if you do it consistently,
you're not gonna have elbow pain.
It's gonna help you break it up every week and really you'll only probably need to do it like once a week.
Whatever body part you guys want to see us go through next to show you how to do what we did here for
the forearms and the triceps let us know.
And make sure you subscribe to this channel because this channel is gonna be where we're dropping all sorts of knowledge bombs.
Jake's bringing what he knows. So this could be more
educational side of things. So make sure you smash that subscribe button and give this video a thumbs up for Coach Hutton here.