Do you have Elbow pain after heavy snatch day or high volume gymnastics work?
It can prevent you from even picking up your coffee cup if it is really aggravated and will keep you out of the gym for days at a time.
This type of pain often occurs as inflammation due to overuse of the forearm muscles. THe symptoms of “tennis elbow” or “lateral epicondylitis” can be mitigated with ice or NSAIDs, but your goal should not be to deal with the symptoms.
Prevention is always the best measure and there are exercises you can do that will act as a rehab and prehab. Here is the best exercises you’re probably not doing for your elbow health. Adding this exercise in to finish your workout is a great way to combat elbow pain and prevent it from coming back! Enter the Zottman curl.
The Zottman Curl:
The Zottman curl is one of the best and most efficient exercises that you should be doing if you care about performance in grip heavy workouts with rope climbs, kettlebell swings, and deadlifts. This is also a great movement to prevent elbow pain from occurring.
You won’t need much weight to start ( especially if you’re rehabbing an injury). These curls are extremely hubbling and are very challenging on the biceps and extensor muscles in your forearms if performed correctly.
Start with a pair of dumbbells and a supinated grip. Perform a bicep curl and pause in the top position or :01-:02 with your biceps fully contracted. Slowly rotate your hands into a pronated (palms down) position before lowering the weight. In the bottom position rotate your palms back to a supinated position before performing your next rep.
Performing these from a tall kneeling position on both knees will help you activate your core and glutes simultaneously and prevent you from cheating on the curl.
Perform 3-5 sets of 8-12 reps of this exercise with a light to moderate load. You should be able to perform these curls at the beginning or end of your workout 2-3 days each week. Give the Zottman Curl a try and bulletproof those elbows today!