How to Fix Elbow Pain (ONE SIMPLE EXERCISE!)

How to Fix Elbow Pain (ONE SIMPLE EXERCISE!)

What’s up, guys? Jeff Cavaliere, 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 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.

Comments (99)

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

  2. very helpful! thanks, fam

  3. Man you are GOD- you solved my age old issue.

  4. Is it tennis elbow pain??

  5. Surprised u didn't include the don't let ur fingers bend thing in this video . That's a HUGE one that causes..

  6. …this really does work, had major pain from a repetitive motion injury and this healed it…

  7. Jeff my elbow has been killing me for weeks. Just tried this today and the pain went away so much that I could actually bench press again. Thanks man, you’re a legend ?

  8. I have been having elbow issues. Timely video.

  9. Thank you Jeff I will try, if this actually work and will fix my elbow pain I will recommend you to all my friends

  10. I want to thank you for this video. I've been suffering from elbow pain for months now, which was hindering my bench and tricep workouts big time . I never realized how I was neglecting my forearm strength and I never thought thats what would have lead to my elbow pain. I've been doing this exercise for a couple of weeks now and elbow paid during bench and Tricep workouts is gone. Thank you.

  11. Thank you! This may have saved me from surgery. I will do this.

  12. How about hip pain from doing farmers walk?

  13. Great content, thank you Jeff.

  14. Jeff you are the man!! 6 months of elbow pain, not even cured by cortisone injections. I then do this exercise for 3 days and the pains gone!! It's now a permanent part of my routine. Can't thank you enough.

  15. This is a perfect exercise for me because I’ve had my shoulder reconstructed and my elbow is always a problem. Thank you for posting this I’m sure this will help immensely

  16. Excited to start doing this to alleviate my inner elbow pain from lifting/softball

  17. This is so legit. Lately I had elbow pain when performing dips, now that I really grip the p-bars instead of just resting my palms on them, the pain is gone

  18. Thanks for the info. My left elbow kills me after a bad case of tennis elbow from a work injury

  19. I'm a contractor,been in the trades for 20+ years. My elbow hurts so bad sometimes that i can't hold anything. Many people will say rest,but who can afford to take ANY time off,much less several weeks. Completely stopping exercise,or just sitting around is not the answer. Gotta keep that blood flowing.Ive found that massaging the forearm,just below the elbow,helps tremendously.Start gently and work up until your really deep massaging. Good luck all !

  20. that intro sounds very similar to 'king of random' guess you cant have you own intro music nowerdays.

  21. I am unable to fully extend my left arm or flex it due to my elbow locking up after I worked out the other day and can’t find any answers on how to fix it

  22. Jeff, I have elbow pain not from lifting, but from a forced hyperextension of my elbow in Jiu-Jitsu. It's been a couple months and it still bothers me. So the pain wasn't caused by weaknesses really, but I need to fix my elbow. What can I do?

  23. Gripping things is what's been causing my elbow pain

  24. I started doing push-ups again and when I get pain in my elbows I would use my forearm gripper and the pain would go away

  25. Will this work if you have tennis elbow???

  26. Thank you very much, this will help alot!

  27. How about lower bicep tendon pain, making it impossible to do hammer curls? Had it for 9 months now.

  28. Anyone here a rock climber?

  29. Jeff, as athletes and enthusiasts, it can be very discouraging to have bodily malfunctions when trying to get back into it. You are a gem and your channels is a gold mine!

  30. Skin the cat on the rings is also a very good shoulder mobiliser too!

  31. Thanks for the tips because I did a workout and my joint from forearm to bicep was really hurting and couldn’t stretch arm fully. Did this a couple days and saw major improvement.

  32. I am watching it elbow pain right now, Jeff is a Muscle Doctor

  33. Thanks Jeff. Your the best brother ??

  34. Been struggling with elbows forever, it's been holding me back in the vast majority of exercises. (although my muscles do get tired, it's usually my elbow that makes the pain unbearable at some point)
    I'll be trying this in between sets, and hope that it lets me get over this frustrating plateau.
    Thank you!

  35. YOU ARE A GENIUS. Thank you so much for this!!

  36. bro this helps so much. instant relief at start after performing this.

  37. I’m gonna give this a try

  38. I've said it before and I'll say it again.
    I love you Jeff.
    This helped immensely.
    2 weeks of "dealing with it". Programmed in this excercise for literally 3 days, all gone.

  39. Thank you. I will try

  40. Hey Jeff I have recently bought your program! I would like to know if I gave to do several sets or just one per day of this exercise?

  41. Stop making shit up. You don't even know the name of that tendon.

  42. Thank you I never looked at the elbow joint like that before but as soon as you said that it’s only a slave to the shoulder and wrist joints it made sense.

  43. Me gusta, Jeffry.

  44. I’ll definitely give this a try. Thanks for the advice.

  45. My both arms hurt for moveing from football and we do weights and run alot

  46. Amazing…I have suffered this d### pain for almost a year. It was almost "normal" living with it. This video solved it…. thank you!!!!
    Mr. Cavaliere you are the man…!!! You have now a friend in Mexico…

  47. Jeff you're the man, I have been having that problem recently, it's a huge pain in the ass, gonna try this out, hopefully it solves the problem.

    Also is there a way relieve lower back pain? Sometimes if I sit too long or bend a certain way, it kinda hurts.

  48. Jeff is the fucking bollocks, the main man ??RESPECT??

  49. Very helpful! I want to catch my elbow tendinitis at the first stage before it becomes an issue. I’ve been using a 2.5lb plate and doing small stabilized wrist extensions which has helped, but this looks great!

  50. Hey! I have problems with my Thumbs when i do benchpressing or every other exercise i need the undergrasp. I also can't do push ups because it feels like the tendons of my thumbs block in my wrist. It feels like something blocks my thumbs and feels very uncomfortable than.. how to fix?

  51. Thanks Jeff.. please put this video in ATHLEAN-X Espanol channel.

  52. My pain in only on my right arm. At the elbow, below the Triceps, on the INSIDE. Can I fix with the above exercise?

  53. I find your methodology to be practical and slightly beyond awesome. Thanks!

  54. Or you can just get a pair of elblow sleeves ???

  55. As always good stuff…

  56. Hi Jeff. I have had an official diagnosis of elbow tendinitis and shoulder tendinitis. My fitness has taken a huge hit, as these two issues combined have impacted every barbell compound lift. I can’t bench, can’t overhead press, can’t back squat, can’t front squat, can’t row, deadlift aggravates the elbows. The pain can be absolutely incredible.

    Can you link me to your videos on shoulder tendinitis if you have them?

    Do you have a comprehensive strategy for these issues?

  57. Even when Jeff's showing knee movements, it looks like a new spin.on aerobics!?

  58. Thank you sir, may I have another. ?

  59. Its not specifically my elbow but the side of my forearm near the elbow

  60. Does it apply to cases of pain caused by overextending the elbow while boxing (jab that didn't hit target)? The pain is externally (tennis-like). Is it still considered tendonitis?

  61. Dude you have everything.

  62. Wow, Jeff, I'm going to try this today. I've been getting bicep pain and elbow pain just on my right side that has decimated my ability to un-rack a heavy bar on a bench press. I've been doing other chest and arm exercises to compensate. This has only been going on the for the last week or so. I'm going to try this and your bicep stretches tonight.

  63. Has anyone tried this yet? I will do this but how does this cure the injury and take the pain away, isn't this just going to aggravate it

  64. I’ll always use your content as a refresher course later on. My elbow started killing me and I had to rewatch this ?

  65. Thank you, thank you thank you!!!!!! This video is amazing! This has helped my elbow pain immensely and fast. Can't thank you enough.

  66. it is kind of Tendinitis… I have this problem. I will definitely do this exercise.

  67. I'm currently suffering "tennis elbow" I have tried everything in the book to self rehab. I will definitely give this a shot and I have never seen this before, it makes total sense. But honestly, has this technique really helped anyone? Just curious to know.

  68. Jeff, I have significant pain right in the joint dead centre. Feels like my ligaments but someone suggested it’s tennis elbow. I’m struggling to curl dumbbells. Any ideas what to do? Weirdly, I can do hammer curls without pain.

  69. 45 – 60 seconds per arm, but how many sets do you recommend?

  70. 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?

  71. 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

  72. Signal to noise.

  73. 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

  74. 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.

  75. This helped a lot. Who tf disliked this video.

  76. This guy is just genuinely GREAT. Thanks Jeff!!!

  77. 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).

  78. Will this be okay to do with tennis elbow? Somebody, anybody?? HELP!!!!

  79. Damn i do front levers so i must be elbow pain free

  80. @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???

  81. Crazy! Did it two days straight and my elbow pain of 6 months is gone. Hardly there. Jeff THANK YOU!!

  82. If this works ima loose my $#*%

  83. Thank you sir
    This video wuz a blessin

  84. 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!

  85. I cant even move my arms Bc it hurts so bad to move my elbows

  86. OMG this is brilliant!!! I needed this!! Thanks so much!! ???

  87. 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

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

  89. Pro tip: Don't try this at home if your rack isn't bolted to the floor (as I just did).

  90. Who else is watching this with elbow pain.

  91. Thank you, I did too much pushups I think and then I couldn’t even do one due to the pain.

  92. Hi Jeff just wondering do you do this exercise before your workout or after or both? Cheers man.

  93. this guy is the einstein of fitness

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

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