WODdoc Episode 53 Project365: Anconeus Release to Resolve Elbow Pain

Today we were lucky enough to have Quiana Welch stop by. This chick can lift a house and has the biceps of a Jersey Shore juice head.  You might not recognize her with todays normal hair but you probably remember seeing her if you followed last years northeast regionals…. she wasn’t hard to miss.



The anconeus muscle is a little fibrous bugger on the back outside part of your elbow. Depending on the anatomy reference you use it may actually just look like an extension of the triceps brachii. In fact, some anatomist don’t differentiate the two at all (that is why in the video we address the distal tricep and anconeus together). In any case its job is to assist in extending the elbow and stabilizing it during pronation and supination. It also pulls the slack out of the elbow during extension to prevent impingement. Impingement that sounds painful… lets make sure we keep it working with a little mash and stretch.

Today’s Prescription: 

1. Spend 2-4 mins mashing the distal ends of the medial and later heads of the triceps brachii

2. Concentrate some of the time on the anconeus shifting that pressure toward the lateral epicondyle

3. Pin and Stretch distal triceps as shown on video 30 reps at 3 seconds / rep.

4. 4 More Days Left of the 30 Day Pull-up Challenge!!

Don’t Mash Blind… Know Your Anatomy 

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Picture from left to right: distal portion of medial head of triceps, anconeus, anconeus (from netter),  pain referral patter of anconeus pain.


Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.

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