How To Load An Elbow: 4 Videos You Can Use Now
Got lateral elbow pain?
There are many options for loading the lateral elbow. The simplest and most confrontational are overcoming isometrics at variable intensities.
Here is a simple set up with a 50 pound dumbbell, a sling, and some sort of handle to pull against.
Load to tolerance (50-70% RPE) or just below your pain threshold for up to 10-seconds with a 3-second rest and 3 reps per set. Total time under tension = 30 seconds and has been shown to reduce stiffness the most. Take 2 minutes between sets and 3 sets each position.
1: neutral position
2: short muscle length
3: long muscle length
4: yielding isometric as the final set to failure each set. No rest between reps.
Key takeaways:
Isometrics at variable intensities are the way to go.
Use the videos!