Parfenov Training

Elbows (FlexBar)

Prehab

Elbows (FlexBar)

The FlexBar utilizes three main movements: bending, twisting, and oscillating. Using a FlexBar for the Tyler Twist exercise has been shown to reduce elbow pain by 81 percent.

1 Grab the FlexBar in front of you with the injured side and extend your wrist. 2 Grab the upper end of the bar with your other hand facing away from you. 3 Twist the bar with the top hand while stabilizing with the bottom hand. 4 Hold both wrists steady as you extend both elbows in front of you. The wrist on your injured side should be extended, and the other wrist flexed. 5 Slowly release the bar with your injured side while maintaining tension with the uninjured side.

Start with the Red FlexBar and do sets of 10-15 reps, up to three times a day. Progress to the next color once you can easily do sets of 15.