Short Class 101: Elbow Flexion
20 - 40 minutes
•
24m
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 require the elbow to flex with load/force, such as: Pushups, Bench Press, Pull-ups, Rows, Shoulder Presses, Bicep Curls, Tricep Extensions, etc.
If the tissues of the elbow aren’t strong and are asked to absorb a lot of force in conventional exercises, this usually leads to wear and tear or injury. So we can utilize classes like this to train the elbow and surrounding tissues specifically and improve their capacity.
We’ll be working 3 rounds of PAILs/RAILs in our flexion 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.
Hope you enjoy the class!
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