Sebastian Brosche · 15 min · 1,129 words
Previously titled: Video 4 - Elbow Hyperextension Rehab
Hi everyone, welcome to day four of our arm bar rehab program. So today we're going to get into a little bit more strength work. I've got a bench as you can see here. If you haven't got a bench, most of these you can do using the floor.
You may need a chair for an exercise we've got coming up. We'll talk about that as we go. Okay, I've also got my fairly lightweight to start with. It's also handy if you've got a selection of slightly heavier weights that we can use when we come on to some of the later exercises.
So start with, I say this is literally a couple of kilos. I don't want to go too heavy at first. You can progress as you get more comfortable with the exercise. And as always, it will depend on exactly which stage of rehab you're at and how sore the arm is.
So I'm going to start with the elbow out to the side, arm vertical. And I want to put two fingers on the point of the shoulder there. I'm not going to let my shoulder come forward as I do this movement. So I'm going to lower the arm out to the side all the way to straight and then back up again.
So it's important to control that movement. So we're looking at the control of the muscles as we're going into that fully extended position. And you'll find that this is definitely a different feeling. It uses muscles in a different way from just doing your standard bicep curls.
There's more control needed at the shoulder as well. What we're looking at here is the ability of those muscles to control those joints in certain configurations. So we're not training you to bicep curl your way out of an arm bar because we all know that's not going to happen. But it is important to have that degree of control.
So I'm going to start with the elbow out to the side. And I'm going to put my finger on the point of the shoulder. And I'm going to put my finger on the point of the shoulder. It's important to have that degree of control of the muscles.
And rest there. So from there, we're going to go straight into a single arm row. So you may want to switch this for a heavier weight at this point. Again, this is usually quite a strong exercise.
So do feel free to go a little bit heavier if need be. And we're just going to do up and down, keeping the elbow tucked in. And again, we're looking at controlling that last little bit of the movement. So as the elbow goes towards full extension, we're making sure that that is under control.
Okay. Okay. From there, I'm going to go to the floor this time. So instead of using the bench, I'm deliberately using the floor here because I want to block out the last bit of the movement.
I'm going to go to a floor press. And again, we can use a heavier weight for this one. Be guided by how everything feels. Start light when you warm up.
And then feel free to increase it appropriately. I'm just going to push, single arm. Press from the floor. The idea when you're picking a weight for something like this, we're looking for something which is going to be reasonably challenging but isn't going to require a heroic effort and is going to allow you to keep good form throughout the movement.
Okay. And from there, we're going to go back to the bench. And we're going to go back to our sideways bicep curl. Okay.
And breath there. Coming up. Once again, we're going to go into the single arm row. So the idea is to keep the back straight.
And then we're going to go into the back. So we're going to go into the back, and then we're going to go into the front. And then we're going to go into the back. So the idea is to keep the back straight.
I'm not lifting from my shoulder. I want to be pulling and keeping the back nice and flat. Controlling the weight all the way down. Okay.
Now we'll go to the floor. We're going to go for the floor press. And once again, you can adjust the weight appropriately for each of these exercises. And rest there.
So, we're going to go into the back. And we're going to go into the front. So, the next thing, we're going to use the bench again. And what I'm going to do is, keeping the light weight, we're going to go into some wrist curls.
So we don't want to go too heavy with these at first. And we're going to go into the back. And we've done 10 of those. We're going to flip the wrist over.
And we're going to go the other way. And we're going to work the muscles on the back of the forearm as well. Nice balance. Again, do pick the weight appropriately.
And if you start to get any increase in soreness when you're doing this, just back off. And rest. Just give the arm a shake. We're going to do one more set of each of those.
And we're going to do curls. And we're going to do the same thing. And flip the arm over. And we're going to do the same thing.
Once again, this muscle group is one that gets neglected in jujitsu compared to our gripping muscles. So particularly these reverse wrist curls, they're a good exercise to include anyway. Drop the weight to one side. Now we're going to go back to our push-up position.
What we're going to do from here is turning from front plank to a side plank. And we're going to do a push-up. And we're going to do a push-up. And rest there.
And then sitting down, give the arms a shake. We're going to go back into this exercise we've done previously. Basing on the hand, lifting the hips up, and back down. And we're going to do a push-up.
And we're going to do a push-up. Hips up, and back down. And then for the next few, we're going to base on the hand and take the leg through. We're going to go back down.
It's part of our get-up movement. And rest. That's the end of day four. So we're well on the way through the programme.
We've added some more strength work. So we've got one more day to go. When you're ready, we'll see you back here for day five for the final stretch.
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