If you want to stay fit, it is always a great idea to challenge your body and try new exercises every once and a while.
The reason being is that your muscle has “memory”.
Doing the same exercises in the same order, over and over again is not challenging to your body and you will not results as fast.
Here is something to consider …
Training with Kettlebells instead of doing your regular workout with dumbbells or barbells.
But before you take the leap and start this new training routine…
Here is what you must understand:
Kettlebell training can cause elbow pain over time if …
You are not careful and conscious of your technique and form.
It can even lead to a severe case of tennis elbow.
We’ll get to that a little later…
This type of training is gaining more and more popularity and you can usually find someone in the gym using ketltlebells.
You can achieve your strength and muscle goals using this weighted object.
But if you don’t use Kettlebell properly, it might cause an elbow condition such as tennis elbow.
That being said…
You can use any type of training device to help you recover from elbow conditions if …
You are careful and stay true to form and technique.
There a lot of people who have elbow pain and stopped Kettlebell training altogether.
But this is because of pushing too hard and too fast.
Along with this, they don’t pay attention to the right technique.
Check out RKC School of Strength and their take on safe kettle bell training and techniques.
First let’s address the 3 common training mistakes that people make using kettlebells.
Holding the bell near to your shoulder or chest is called the Rack.
This is a common position as it is the beginning point in most of the Kettlebell exercises.
However, it can be the very uncomfortable position if your technique is not correct.
There has to be a straight line between your knuckles, forearm and elbow.
You never ever want to have a bent wrist.
Your wrist, kettlebell and elbow should all be in contact with your body.
As a result of this, it causes pain in your forearm leading to further problems in your elbow.
You can correct this by changing the way you hold the Kettlebell.
With the adjustment in the position, you will be able to decrease the pressure on your forearm and elbow.
The Kettlebell lifter that is new usually experiences forearm pain.
This is because when they are performing Snatches, they catch the kettlebell the wrong way at the top of the movement.
The lifters let the handle swivel in their hand.
This may feel right but it is not correct.
When the bell handles spins in your hand like this.
The huge belly of the kettlebell will smash with full force into your forearm.
As a result, it causes surface bruising and deep contusions.
What you must do when finishing the snatch is let the bell turn on an axis in the center of the bell itself.
Swing is one of the basic movements of the this type of training.
It is a lift and is the basic stage of various lifts like snatch and clean.
Your starting position is with your forearm and hand pronated at the bottom of the swing.
So at the bottom of the swing, your palm is facing to the sky and the back of your hand positioned downwards towards the ground.
Here is where many people go wrong …
This is not the right technique, you must let your hand and forearm turnover beyond the pronation.
During the swing, the arm must be kept straight the whole time.
While during the clean it must bend and straighten with every repetition.
This is difficult for some people to not hold tension in their arm at the bottom of the clean.
This happens when people are trying to muscle the Kettlebell up into the rack position.
As far as clean is concerned, the timing of the hips moving back are different, as the arm is against the ribcage when preparing to re-clean the kettlebell, hips move slightly ahead of the arm.
An important tip to keep in mind is the goal is to maximize loading of the hips.
In this way, the Kettlebell needs to move back – not down.
And then there is the most famous and popular of all the exercises …
This exercise requires both balance and endurance.
It makes your wrist stabilizers stronger and improves forearm muscular strength.
This improves the strength of your forearm for forearm intensive activities such as tennis and rock climbing.
Here is how to perform this exercise safely and effectively:
You have to place Kettlebell between your feet.
Hold the handle with your fingers and clean it to shoulder height.
You have to hold the Kettlebell for 10 seconds.
For best results, perform 3 to 5 sets of the exercise.
Be sure to check out this article on lifter’s elbow – lots of gold nuggets of information over there.
But what if you start to develop elbow pain after using the kettlebells for a few weeks?
Well, tennis elbow is a pain that focuses on the outside of the arm.
This is the point where forearm meets your elbow.
Most of the people think that tennis elbow caused because of playing tennis.
This is not true, there are many causes of tennis elbow.
Tennis elbow is an injury that heals with minor treatment but it requires time and rest.
Basically, this is associated with muscle and tendons in your forearm.
Tendons join your muscles to your bones.
When you use your arm in recurring movement, the extensor carpi radialis brevis muscle might develop small micro tears.
Moreover, the tears can lead to inflammation and might put a strain on the rest of your arm.
We know that all of the muscles in your body are connected.
As a result, it becomes difficult and painful to grip or lift items.
In case you leave it untreated, it can turn out to be chronic.
There are muscles around your elbow joint that move your elbow, fingers, and wrist.
With the help of tendons, you control the muscles of your forearm.
Usually, tennis elbow is caused by overusing the muscle joined to your elbow.
These are also used to straighten your wrist.
In case the tendons and muscles are stressed, small tears develop near the later epicondyle.
In some cases, tennis elbow is caused by playing tennis, but this rarely happens.
Some other causes include tree-cutting, carpentry, playing musical instrument and painting.
All those activities that put a strain on the elbow joint causes tennis elbow.
Tennis elbow can have a serious impact on your daily routine.
But if the condition prevails and is left untreated.
It can lead to loss of motion in the elbow and forearm.
You must call or visit the general physician if:
- Pain prevails even after the use of ice(check out my post here on whether to ice or not), anti-inflammatory pain relievers and rest.
- You have any numbness in your hand.
- Pain dramatically limits or impacts your daily activity.
What sort of tests or diagnosis tools can you expect when you visit your Doctor?
- In order to diagnose tennis elbow doctor may use all or some of the following:
- Your Doctor will ask you about your medical history, your Doctor may ask you about your activities, occupations, medications and level of activity.
- An X-ray might be required if there is any other problem in the elbow joint.
- In the physical exam, your Doctor might feel your elbow and other joints.
Using anti-inflammatory drugs, local cortisone injections, bracing the elbow will take care of the symptoms.
But none of these will resolve the root problem, as they are no substitute for rehab exercises.
Which be totally honest…
Is exactly what you need!
The main problem is an imbalance of muscles because of training errors.
This includes dysfunctions throughout the body, high volume, and intensity training.
When you suffer from tennis elbow, your first objective is to reduce the inflammation.
The best thing to do is ice the area for 10 minutes twice a day.
It is better to avoid doing activities that might cause pain.
After the inflammation has decreased, you must start joint mobility exercises to ease the tension.
Along with this, you must do some stretching exercises in order to restore balance among the hand extensors and flexors.
Moving towards the prevention of tennis elbow.
Here are some tips.
- It is essential to maintain balance amid the hand extensors and flexors in full mobility strength. You must do some kind of mobility strength work and joint mobility work.
- Strengthen your grip, forearm muscles and wrist. This will prevent pains in the elbows and will bring strength your whole body. As a result, it will enhance the link amongst the brain and kinetic chain. You must select 2 exercises that will help you strengthen your grip and forearms at the end of your workout.
- It is imperative to train smartly and avoid over training. The volume of the workout must be different as it will reduce the risk of injuries.
To sum up…
Tennis elbow is common musculoskeletal condition and 1 in 3 people have tennis elbow at any given time.
This condition affects adults who are 40-60 years of age.
The reason behind this is that the tendons become less flexible and even damaged with the passage of time.
But it is not all bad news.
What many people are unaware of is…
That tennis elbow can be 100 percent fully treated and cured from the comfort of their own home.
It only takes 5 simple steps which are shown in the video on the next page!