This will be a single joint focus class for Elbow Pronation

Equipment needed: A short stick.

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 pronation this can become problematic over time. When we look at certain movements like bench press, pull-ups, wide grip rows, tricep pushdowns, pushups, handstands, etc. - the elbow needs to have a sufficient amount of pronation. So if you’re limited here, this class will be great for you.

We’ll be working 3 rounds of PAILs/RAILs in our pronation 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 elbow gains!