Short Class 80: Elbow Supination
2 classes per week
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23m
This will be a single joint focus class for Elbow Supination
Equipment Needed: A chair is optional. You can also do the base standing up.
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their supination this can become problematic over time. When we look at certain movements like wide grip bicep curls, reverse grip rows, chin-ups, etc - the elbow needs to have a sufficient amount of supination. So if you’re limited here, this class will be great for you.
We’ll be working 3 rounds of PAILs/RAILs in our supination base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, maybe just stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities.
If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off slow, listen to your body, and gradually build up.
Let’s butter up those bows!
Up Next in 2 classes per week
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Short Class 101: Elbow Flexion
This is a single joint focus class for Elbow Flexion
Equipment needed: Yoga block and we use a wall
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements. So many upper body movements ...
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Short Class 122: Elbow Warm Up
This is a warm up class specifically for the Elbows
Equipment Needed: A wall. Tennis ball and a light dumbbell are optional but not mandatory.
In this class we will warm up your elbows through several different movements. This will be a circuit style class and we will be going at a slightly fas...
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Short Class 129: Elbow Extension
This is a single joint focus class for Elbow Extension
Equipment needed: We just use a wall for our extension PAILs/RAILs base
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, an...
