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Cheesedog and others, elbow joint strength advice?

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Cheesedog and others, elbow joint strength advice?

Post by Dave on Sun Dec 15, 2013 4:03 pm

Rich, how do you do your table makers? Do you point your fingers towards your feet (internal rotation), to the sides or behind you (external rotation)? Do you mix it up? I'm getting back on table makers again because my low back has been stiff from all the hip hinging I've been doing, and I noticed that when I externally rotate my arms my left elbow joint feels weak. In particular I think it is related to a lack of straight arm biceps stability or strength, but I'm not sure.

Just wondering if you have played around with this and have any suggestions. Also suggestions from Alex, Ili or anyone else who's experienced with gymnastic movements would be appreciated.
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Re: Cheesedog and others, elbow joint strength advice?

Post by Iliander on Sun Dec 15, 2013 5:40 pm

If I point my fingers towards my feet or to the side it doesn't hurt. But if I point my fingers backwards it hurts my right elbow.

I don't know what causes this. Maybe supinated front raises would help.
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Re: Cheesedog and others, elbow joint strength advice?

Post by itlives on Sun Dec 15, 2013 9:18 pm

Watched Steve Maxwell's video (to see what a
table maker is). His fingers were pointing backwards.
I'll have to do some tomorrow, if I remember.
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Re: Cheesedog and others, elbow joint strength advice?

Post by Dave on Sun Dec 15, 2013 9:59 pm

I like the idea of doing them with my fingers pointing backwards to emphasize maximum external rotation. Most daily activities tend towards internal rotation anyway, so I don't really believe you can work external rotation too much. Maybe if I keep at them this way it's going to eventually correct whatever the issue is. I'll try supinated front raises too; they sound like a great idea!
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Re: Cheesedog and others, elbow joint strength advice?

Post by CheesedogTheFirst on Mon Dec 16, 2013 1:50 am

I've always done them with my fingers forward, pointing towards my feet. Actually never considered doing them any other way.
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Re: Cheesedog and others, elbow joint strength advice?

Post by Journeyman on Mon Dec 16, 2013 7:14 pm

Which side of the arm is the weakness on?

Either way--localized/isolation slow tempo, full range, moderate rep, light weight work is almost always the way to go.
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Re: Cheesedog and others, elbow joint strength advice?

Post by Dave on Mon Dec 16, 2013 11:12 pm

Triceps side, but only when externally rotated. It's already better today despite very little work on it. Maybe I just caught myself on a bad day...
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Re: Cheesedog and others, elbow joint strength advice?

Post by itlives on Tue Dec 17, 2013 12:23 am

I forgot to try them today....
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Re: Cheesedog and others, elbow joint strength advice?

Post by Rix on Tue Dec 17, 2013 2:51 pm

Journeyman wrote:Localized/isolation slow tempo, full range, moderate rep, light weight work is almost always the way to go.

X2. This is where resistance bands have their time to shine. I also would imagen pointing your hands away from your feet would be the way to go for table makers. Get the bicep and top of the tricep going. Kini tape is quite helpful with elbow joint pains.
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