Banded Elbow Extension
This banded mobilization targets elbow extension range of motion by applying a distraction force across the joint while you work into full lockout. It improves overhead and front rack positions where full elbow extension is required for a stable, stacked joint position.
Setup
- Anchor a resistance band low on a squat rack or sturdy post. Loop the band around the crease of your elbow (the antecubital fossa).
- Face away from the anchor and step out until there is strong tension. The band should be pulling your elbow joint into distraction (gapping it open).
- With the band tensioned, slowly straighten your arm fully, working into end-range elbow extension. You can rotate the forearm (palm up, palm down) to explore different angles.
- Gently oscillate at end range or hold for sustained stretches. Perform contract-relax cycles by briefly bending the elbow against the band, then relaxing into extension.
Coaching Cues
What to feel:
- A distraction (opening) sensation at the elbow joint
- Improved ease of full elbow extension after the mobilization
Common mistakes:
- Placing the band too high or too low — it should sit right in the elbow crease
- Using a band that is too light to create meaningful distraction
- Forcing into painful end range instead of using gentle oscillations
Tip
Combine this with overhead reaching: while the band distracts, raise your arm overhead and work on locking out the elbow in a fully extended overhead position. This directly mimics the demand of a snatch or jerk.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Hold time | 30-60 seconds per arm |
| Sets | 2-3 per arm |
| Frequency | 3-5 times per week |
| When to do it | Upper body focus, full mobility session, pre-workout |
Progressions
- Beginner: Light band, arm at side, gentle oscillations into extension.
- Intermediate: Moderate band, arm at various angles (overhead, in front), contract-relax cycles.
- Advanced: Heavy band with overhead reach, combined with forearm rotation at end range.