How to Lift With Tennis Elbow

First, what is tennis elbow and what causes it? Tennis elbow is inflammation in the elbow usually stemming from the origin in some of the muscles in your forearm.

Most of the time I believe tennis elbow is caused by a load management error. You're doing more than you're capable of recovering from.

The first thing we need to discuss when it comes to lifting with tennis elbow is to "do no harm." Don't aggravate your tennis elbow worse, understand that you're going to have to go easy on that area for several weeks.

Now that that's out of the way, the first thing you're going to do is tempo reps on your upper body compound movements. Stick with a light weight and focus on your technique. I like to do a 3 second eccentric followed by a 3 second concentric. This will allow you to preserve the technical efficiency of your upper body lifts.

The second method to lifting with tennis elbow is occlusion training. Occlusion training is when you limit the blood supply flowing out of the muscle group you're training. You can see I occlude my arm with a band. Don't make it too tight and don't keep it on throughout your whole workout. I usually just use occlusion training for my arm isolation work.

Last part of lifting with tennis elbow is to train everything else that doesn't further exacerbate your tennis elbow. If you can squat and deadlift pain free, do it.

Now onto nutrition. My best piece of advice nutrition-wise when you're dealing with tennis elbow is not to try to drastically change your body composition while you can't train sufficiently hard. Just lessen your surplus or deficit until you can hit the weights hard again.

10 Week Program - https://tinyurl.com/mtacrv65

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