Elbow Mobility: How to Perform an Elbow Top Circle

Do you practice elbow mobility drills?

We find that the elbow is one of the joints that gets left behind in most mobility practices. 

Yet! Every ball sport athlete and strength athlete needs to have excellent motor control of their elbow for greater accuracy and strength of upper body movements. 

This elbow mobility drill is an excellent place to start. 

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

Let's get started: 

Elbow Top Circle

Here's how you perform the drill:

• Begin in neutral stance with tall spine
• Raise arm to shoulder height with palm facing down and thumb pointing towards your midline
• Begin by bending the elbow and drawing your thumb towards your throat, continue over the top of your shoulder
• At the top of the shoulder, your bicep is fully contracted
• Continue through the circle so that your thumb/wrist continue to move as wide as you can go before extending in the elbow
• Now straighten your arm into full lockout and then return the palm to facing the floor
• 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
• 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.