How to Strengthen Elbows (FIXED): For Injury Prevention and Bigger, Stronger Arms
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- เผยแพร่เมื่อ 20 ก.ย. 2024
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In this video, I discuss various methods you can use to strengthen elbows, prevent injury, and hopefully accelerate recovery. Elbows are a common pain-point for many people, which is often due to imbalances and lifestyle habits.
Building stronger elbows will help prevent injuries such as torn biceps and tennis elbow. It can also improve your deadlift, build bigger biceps, and unlock awesome
To strengthen elbows, you must first consider the joints on either side: the wrists and the shoulders. Elbow pain is often due to an imbalance between the wrist flexors and extensors. It can also be caused by weak shoulders that don't protect against impacts on the elbows.
This video explains everything in more detail and provides some actionable tips and methods you can use to strengthen your own elbows!
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Sorry for the reupload everyone! Especially to all those who commented the first time round (appreciated!). There was a stupid error in the first one - triceps don’t slow down the punch that would be biceps! It was just too embarrassing to leave and don’t know how I didn’t notice while editing?? Painful reuploading but hopefully the YT algorithm will be kind! Better to have an accurate video, either way. Thanks guys 😁 And thanks to the commenter who mentioned it!
You wholesome human
No problem man can you do a video on psychedelics and the different effects on the brain in comparison to for example meditation?😄
Honestly man I thought it was biceps so strongly that I assumed you said biceps the first time
I follow this channel almost since the beginning, that was the first mistake I have seen. Good job man!
You could have just added a note or something but we appreciate the hard work!
"so, it turns out you guys are pretty injured" - that got me straight away 😂👌
I use to be with my elbows, i found it funny how he straight shot at me haha
i mean seriously, i dont know anyone that doesn't have some sort of medical issue they cant afford to be seen about.
This person is genuinely my favorite fitness youtuber, all his information is always concise
Thank you! 😁
I trust him.
Really deserves more subs honestly but if there’s one thing I gotta do before I leave this earth, it’s meeting Bioneer in person and learning everything he knows about fitness
Plus legit superhero body
Now that clears it out, here is my joke from the original video: my tendons tingle whenever a bioneer video is uploaded. Ah it already feels old.
Haha I, for one, am very glad it made the transition!
The Bioneer is truly a gift from the heavens.
We are here for you to make algorithm comments.
Thank you kindly! It is very much appreciated!
All the comments for the bioneer!
reply for algorithm
That’s a hell of a nice back
It was at this moment that i realized the fitness community is slowly evolving into a k-pop like fandom, we're deliberately pushing engagement so videos get more views. And if you say something stupid regarding fitness there are people that will make videos scientifically proving you wrong, which is basically the civilized way of cancelling people. I'm seeing parallels and I can't say I'm against it, i hope the algorithm cares about my comment
What i have learn in this channel is: your body is made to move in every possible direction, just dont be so square while working out, and have fun trying different excercises ^^
Outstanding timing with this content. Just started suffering from tendinitis and all the online advice seems to be just to rest... *thumbsup*
Good luck with it! Hope it improves quickly 💪🏻
Isnt this video how to prevent it? If you already suffer from it should you not just rest?
@@NanocDark99 rest if its a recent injury but if its been with you for lets say months then simple rest will just make your tendons weaker overtime, so you have to train them if you want to workout again so you prevent the injury
I wish your videos like these came out over 10 years ago. I used to train weights and muay thai, then suffered neck and shoulder injuries. I stopped training altogether and just never went back.
Sorry to hear that! It’s never too late 💪🏻
Its a slow journey but it's never too late to start improving. Anything is better than nothing. Enjoy the journey, fellow bioneer!
I had literally been trying to figure out how I could go about “bulletproofing my Elbows” these last like 2 weeks and this video just pops up out of nowhere in my feed. Fuckin amazing 😂
I feel like you know the knee over toe guy xD
@@curiousScientistAndEducator oh I for sure do
no magic, it's just tracking activity...
0:00 Intro
1:10 Elbow pain causes
3:57 Prevention/rehab exercises
You should do a Tarzan training video. I know he doesn't work out in the traditional sense, but I think he has several important strengths that would make a good video. He has crazy upper body strength, endurance, and reflexes.
p.s. love your channel.
Doesnt he cover "primal" workouts?
Dude! He just launched a Tarzan one, check it out
@@ViaExsanguinate I'll check it out right now
Sir, I've been following you for some months. I try to follow in your footsteps. I want to be your disciple. Whenever workouts get tough, I just think what would 'The Bioneer" do at this point and suddenly, I feel my movements become more fluid. I am a guy with ADHD who seeks novelty and your videos are just perfect. Working crosses modally and especially the 'brain plasticity, the topic you introduced. It's just so fascinating (In the case of Fascia, "Fascia-nating"). I just want to thank you for your commitment to this marvellous channel. Your videos are like therapy for a guy with ADHD. I have brought your books and am currently doing the ebook workouts. They were very tough at first but I am gradually getting a hold of them. I also try to use this knowledge for the benefit of others around me.
Utmost and sincere respect from Pakistan!
Regards,
Your humble follower
That's great and congratulations on all of your progress! Remember, regress what you need to fit your current fitness level, if you need to, so you don't get caught up in the goal and not the journey. Goals are great but if you get injured, it gets further away. However, you know you better than I do and you do what you have got to do. Somethings we will be stronger than others, so remember to fit what you need for your fitness level. Again, congratulations on your progress and enjoy your journey!
Awesome words, there! And I agree with everything you said. The Bioneer has been a huge benefit to me over the last several months. After a bodyweight workout in the local park, I love to sit after it and absorb his new book to train the brain by his chapters on interception and just keep the good mood from the training going with the reading of his book in general. Im delighted to see The Bioneer gather more momentum online as he is the best out there!
You make the videos that everyone who is interested in sport needs to see
I thought I was crazy lol. I was like “did he even upload what I’m sure I saw?”
Haha! You saw what you thought you saw!
I finally got rid of my chronic golfer's elbow completely by focusing on compound movents like pull ups only (no bicep curls) and taking a full week off from intense training every 4 weeks or so. After suffering over a year, it took me about 3 months to heal doing this. I still made gains in my arms and now I can do a shit ton of pull ups.
Hi Adam, Could you make a video about Zorro’s training? He had to be strong, quick, stealthy and an excellent swordsman. Apart from his physical training, he was very well educated, smart and charming. I would absolutely love to see that!!
But has terrible sense of direction 😂😂😂 hes a legend thou
Are you talking about the anime character? I meant the Zorro played by Guy Williams, Duncan Regehr and Antonio Banderas
Jaxy had made a video on this topic.
@@harisjaved994 Yeah but that’s about the anime character. I would love to see one about the real Zorro
O! Good pick...
Your channel is like an athlete archive! I'm very glad I've found it, thanks for all the effort you put in - here's a comment for the algorithm gods.
I have always thought of calisthenics and bodyweight workouts as something you do when you don't have access to a gym with weights, but you are definitely turning me around, especially with the joint health type content, excellent work 👍
Anabolic Ra's al Ghul, uploading faster than last time.
Doing an episode on shoulders would be very nice
Seconded! :)
The last time I caught a video this early my elbow didn't hurt.
i absolutly love your videos. You are my favorite peron on youtube. I honestly can't even explain how much i love your content.
Thanks so much! I’m an armwrestler and a huge fan of the channel. This is exactly the video I was waiting for
"Broke my wrist in 13 pieces pretending to be Jakie Chan"
Well I mean........
Jeez. The quality of information, footage and general production is crazy high. Great job Bioneer!
The best elbow video that I have seen, I've had a bad elbow injury and nobody could help. Thanks for all the anatomical information and the exercises.
Despite my lack of equipment to seeking strength. I always thank you Bioneer for great exercises and videos like this. Have a good days to you.
I have suffered from golfers elbow a few times so this is really helpful.
I’ve watched a lot of elbow pain videos and so far this is the best one I’ve seen so far.
As a Junior Biomedical Engineer student, I love your videos because you have a pretty straight forward way of explaining anything and I've been able to study for test just from your videos.
As a volleyball player, I can get the most out of this videos; for every question I've had regarding training, you have a video for it. Thank you so much. Cheers
Thank you So Much Bio! You have allowed me to really upgrade my overall performance, you're vids are a work of beauty imo.
Double comment in the case of algorithm (though I'm not sure if multiple from the same account counts, but just in case...). I think it is a great idea to revisit some prehab/rehab subjects, since it has been awhile from the last ones, and many folks just don't cover them. Also, I'm really digging the 3D graphics and g
how you are able to show the areas and ROMs you're discussing as a great visual. I have to admit, being a horror fan, including stuff from Weird Tales, Strange Tales, Tales of Suspense (before my time but still great and ahead of their time!), to now their digital equivalent of r/nosleep, r/creepypasta, and r/letsnotmeet, the falling away of the the human body at the end gave my creative mind thrills and chills. Thanks for the information AND inspiration, in more multiple ways!
The music was a great addition here. Good sound, good volume
When I have an injury I always know you have the solution. Every time.
I can't believe I missed on this one!
Hope you are doing good! I'll get checked by my doctor first, then I'll follow your recommendations!
Thanks for the information Bioneer!
So much more content like this is needed. Thankyou Boineer, for all you do!
Yeah, as I'm getting older, I'm realizing improving my joints needs to be my #1 fitness priority, so I can be superfunctional for decades to come. It really takes patience and dedication to building up the proper foundations gradually over time, because connective tissue apparently takes a lot longer to strengthen than muscles. In addition to Functional Training and Superfunctional Training, which are both fantastic, I highly recommend everyone listen to interviews with Coach Chris Sommers, so you can learn how to do this stuff the right way, and build yourself up for the long term instead of doing it in dumb ways and injuring yourself.
Great advice and reference, thank you.
Another fantastic episode. Thank you for this!
Keep it up Adam! Love all this injury prevention work, I think these things should be the basis for strength and sports training. Everyone gets injured eventually!
Wow, i just came over from knees over toes guy. One thing i find out, when i watch the best youtube fitness gurus online, they always usually mention one another. It's really cool to have finally found reliable info on youtube such as from yourself Sir!
It's absolutely impressive how much knowledge and useful information you are able to condense in a single short video.
Hands down this is one of if not the best places for fitness info on the internet.
Wait, he didn’t mention fascia, imposible:0
😂😂 There was probably opportunity here, too!
This video was so needed, thanks Adam!
I'm glad I'm not the only one who gets injured frequently. I got golfers elbow real bad for 8 months doing pushups, pull ups, and heavy bag work in between sets.
Alot of wrist curls, finger strengthening, a hot rice sock and alot of collagen helped. Along with daily stretching.
Even now my elbow sometimes get a twinge of pain when doing chin ups and curls.
To anyone suffering with golfers elbow look into hammer pronation and supination, it totally fixed my elbow pain and just want to spread the word, peace, love and healing to all of you.
Thank you a lot, im currently recovering from an elbow injury and this gives me hope for a good recovery. I wish you the best!
Also check out his video on Wolverine Healing. I think that will greatly benefit you in the process of getting back to 100%. You can keyword search it instead of scrolling through the archives, though, if I remember correctly, it should be around 3 years ago, around summer. Get well soon!
Just had some postural alignment work done and had the therapist look at my elbow as I've recently just started to do reverse EZ fat grip curls and began suffering some pain in my right elbow, turns out it's tennis elbow so this is very timely indeed!
"So, it turns out a lot of you guys are pretty injured".
Wow, calling us out right away 😂
Adam your fitness is on such another level whenever I click on one of your videos I'm very envious
H83R
I learn so much from your videos. This knowledge has contributed to improving my life a lot. Thank you.
I started watching not too long ago but you're already my favourite fitness related youtube channel!
Your videos are an automatic way to make my day instantly a good one
Rice bucket exercises and ATG dude's bicep work out has help my elbows tremendously.
Over the last few weeks Ive seriously burned my forearms and elbow tendons via guitar playing. Ive been playing guitar on an' off for ages, but over the last year I really wanted to get things right. Metallica's "Master of Puppets" is the Holy Grail of the "Downstroke" technique. Practicing this and many metal riffs with a metronome over a series of nights has scorched my elbows, from picking extensively from the forearm, I think. I train with weights/bodyweight in my room, but I dont believe that to be the main culprit- though Pullup practice can be a lender to the injury too. I dont know why the injury is here now- as its not as though the guitar is new to me. It seems chronic now, and is especially tight in the mornings upon waking and my confidence to practice and train is lowering. This video is GREAT. Once again mate, you deliver the goods. Many many thanks.
I honestly believe you are the best and most practical PT on TH-cam, please keep em coming!
I'm simple. I see my man Bioneer post a video and I watch and take notes👌
Cool exercises to help your elbows:
-hammer curls
-planche progressions
-forarm curls
-foarm extensions
-dumbells runners
-tricep kickbacks
The quality and depth of your content are absolutely impressive
That’s the most polished fitness video I’ve ever seen on You Tube. Excellent.
2:50
Holy fuck, your vascularity here is astounding
I literally developed an elbow injury shortly before this. Perfect
Haha! Wouldn’t it have been slightly more perfect if you didn’t injure your elbow?
Absolutely love your videos! So different and so informative, unlike so many others. Thank you Bioneer
I had serious problems with my right elbow. Was already doing most of what you have just showed. I fixed mine by stretching and rolling using a lacrosse ball. I grabbed a bar or broomstick in an overhand grip. Then rest the hand on something, keep a good grip on bar with index finger and pinky then stretch both middle fingers upwards and back wards. Can be painful so don’t over stretch. It takes a few days. I incorporated that into rolling my forearm mainly inside firearm using a ball on a table or similar. Also used ball on triceps. It helped greatly with my shoulder as well. Great Chanel I love it.
Saturno Movement has a really good forearm shoulder elbow movement video. I had a real fire for training "grippers" for a while building up to a single 300lb. Heavy Grip. The repetition work that required put me into a permanent state of tendonitis. Dialed back years of pain & wrist tension with a few simple body weight stretches that I swear by to this day. Anything that allows me to roll back the pain & train hard is gold in my book. Thanks.
4:40 Good lord that vascularity. The epitome of gains 😳
The Bioneer your videos are informative and great as always. i would really love it if you could do a video on rotator cuff strengthening.
I got bad tendonitis from punching, throwing football. Ex ex. For 20 Pluse years. Thanks for the grate work man.
I got runners knee really bad over a year ago. I like these videos to help prevent me from getting hurt in the future. The older I get the more aware of my joints I become.
Mandatory algorithm comment to help this lad's wisdom reach more people
I was looking to go for a bicep focused building phase. Its amazing that you put this video out today.
If you haven't already, covering a topic about alternative exercises for people who have damaged their back would be an instant watch from me. I recently got into an accident that blew out my lower 5th lumbar, and I can no longer lift weights over 25 pounds without severe, nearly crippling pain. If there was anything beyond surgery (can't afford atm) that could help with that and still allow people like me to stay in shape, I'm sure it would be greatly appreciated.
*gets excited discovering kettle bell halos and takes notes*
OMG Thank you!
What helped me the most:
1. Heavy barbell holds!!!
2. Band speed eccentric (biceps/triceps)
3. Forearm work (flex, ext, pron, sup)
I tore a bicep at the elbow at 22 I felt this video literally.
I fixed my golfers elbow by strengthening my forearms and wrists. Overdid pull ups with a weak grip at the time.
I injured both wrists from press to handstands. And repetitive strain, such as cold push ups. Rest, mobility exercises and wrist and forearm strength training helped me but still having some issues with wrists today. Especially exercises that put too much stress on wrists like pseudo push ups, press handstand etc. Love your channel, Bioneer.
Thank you for this! I have golfer's elbow from sorting boxes at ups for over a decade so my forearms get over stressed. I will be applying these to my weekly routine.
The timing of this video couldn't have been better. Thanks!
Swimmer curls are another wonderful variation Adam! Another awesome research video!🙏🏻
This is just want I needed. I deal with a lot of elbow so thank you so much! As always, fantastic vid
Cheers for this! looking forward to receiving your book. You've been an immense help in my overall training and training attitude.
Always informative. Brief. Clear. Concise. And Useful.
Got an old injury again and this video pops up, thanks for the tips, I'll try them right away.
OMG this is perfect timing ty boineer ,I kinda got golfers elbow in MMA class I cant wait to watch this vid
Thank you so much. I am a landscaper and suffer constantly from sore elbows your tendon strength video and this are definitely going to get watched a few times by me.
The Bioneer over here satiating my training needs like a psychic mother bird
Nooooo in the other video i had 103 likes on my comment hahaha
This one has 4! That’s good! 😬 Haha sorry man!
Love your channel and loving your book Functional Training and Beyond so far! Keep the amazing content coming!
This is *exactly* the video I needed right now. Thank you!!
1. Muscles - refer to either Arnold for big muscles or David Goggins for durable, enduarance oriented physique
2. Bones - karate, Muay Thai & boxing punching bag conditioning
3. Tendons - refer to, knees over toes guy & bioneer
4. Joints - refer to, Pavel for kettlebells, mark wildman for steel mace & heavy clubs and that guy for Bulgarian bag
5. Nervous system - yoga by many others on TH-cam
The search for more and more knowledge doesn’t end. One lifetime isn’t enough. 😂
Bro I can't wait for the shoulder video!
Perfect timing. I just got my climbing rope yesterday. Starting slow and easy with focus on stretching. And now I am going to incorporate some of these elbow strengthening exercises in a proactive way. I am 54 and I know I need to be careful. Thanks!
Sacrificing this comment to the algo for this vid I've been hoping for for a while
That genetic evaluation party at the end is super interesting. Very futuristic.
Just started having some elbow problems during pushups recently
So thanks Adam
Man... You're stuck in a beast mode.
Commenting cuz you're great thanks
You have tittles like "batman training" and so on. One day I'll make one "train like the bioneer."
You are a go to for all things fitness. Lots of love from Kenya
These videos are so great man