Questions Before Getting Started

[BruceP]

Coach Sonnon, I've been interested in Clubbell training for a couple of years and I'd like to finally get started this year.

I had a pretty busy summer last year and burned the tendons out in my elbows carrying an average of 100 sheets of drywall (and other heavy stuff) a day. Aside from that, I'm otherwise very healthy.

I was wondering if I'd need to do any preparatory programs first? If so, what would you recommend? Or could I start out with a low weight just to work on form until I'm fully healed?


Thanks in advance,

Bruce

[Scott Sonnon]

Bruce,

I'll need you to explain what you mean by "burned out the tendons in your elbows" before I can offer any suggestions. But for starters, get those elbows hypermobilized to wash the connective tissue with synovial fluid... for both nutrition and lubrication, but also to discharge any residual tension which may be inappropriately attempting to 'protect' the area by immobilization (hyper-stabilization.)

[BruceP]

Coach, just tendinitis. Nothing too serious...until I envision myself working a pair of 45s. :D

As you say though, the RoM is still a little restricted when I do certain things (like staff) involving full extension and compression due to protective immobilization.

Bruce Pack

[Scott Sonnon]

Bruce,

If you perform elbow circles, infinities and clover leaves for two weeks, the tendonitis should resolve. You do need to use proper form with the Clubbell. People who use improper form often feel it first in their elbows.

An educational strengthening exercise to prepare would be the Maximology Screw-up (http://rmax.tv/images/screwpushup.ASF). When you perform the Screw-up, make certain that you go to complete elbow lock-out. Concentrate on this key performance goal: turn the elbow upward so that your elbow pit rotates towards your head (rather than just facing across your body towards the opposite arm.)

Perform this as Practice rather than Training. If you have the opportunity, do 5 repetitions each side once an hour, at the top of the hour, for 10 hours a day. If you feel discomfort, take days off in between these work days (though continue your elbow mobility drills on your off days.) However, if you do not feel discomfort, perform these every day for two weeks. This full range of motion exercise should help you move from tension to relaxation and reduce the residual stress placed upon your joints. At the end, perform some vibration drills on your arms. (I believe my wife told me that Tai Chi has a form of vibration training.)

Keep me updated on your progress!

[BruceP]

Thanks, Coach.

I tried the screw-ups last night (a lot of popping going on for the first few), and again this morning. No popping this morning.

I'll give it a couple of weeks before ordering the Clubbell instructional materials.

Much appreciated.

Bruce Pack