Elbow Mobility: How to Perform an Elbow Bottom Circle

In our last post, we covered how to perform an Elbow Top Circle.

Today, we are going to teach you how to do the Elbow Bottom Circle.

See if you can move through this drill without compensating elsewhere. It's super challenging but essential for anyone in ball sports, performing strength training, or just interested in good, quality mobility training. 

The target for this drill is the elbow joint and the proximal radioulnar joint. 

Let's get started: 

Elbow Bottom Circle

Here's how you perform the drill:

• Begin in neutral stance with tall spine
• Raise arm to shoulder height with palm facing up and thumb pointing outward away from your midline
• Begin by bending the elbow and drawing your pinky finger towards your armpit
• Continue moving through the circle, passing underneath your shoulder
• Begin extending your elbow until you are fully locked out with palm facing down
• Return the palm to upward position 
• Begin another circle

Common mistakes:

• Bending the wrist, especially while elbow is flexed (wrist should remain uninvolved) 
• Not going into the full flexed or full extended position
• Raising the shoulder or side bending instead of moving elbow through circle
• Avoiding elbow lockout as you move through the circle
• Losing the tall spine position
• Building up too much tension all over
• Breath holding

Let's get your elbow moving freely! Let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 15 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.