Although there are tons of different exercises, they pretty much all boil down to one movement: bicep curls. Read more: How to Fix the Worst Push-Up Mistakes. As the muscle passes over the elbow, it forms a strong tendon that attaches to the radius. They may seem like an easy exercise, but they do require proper form to prevent injury or strain. Finger extensor strength, which is good for joint health and stability during heavy gripping. Thanks for your comments. Type: Other. -Keep the reps in the 8-12 range, which might mean lowering the weight. especially during peak periods. This is how you get your biceps to grow bigger however it's not the only way. And could this lead to a year if I continue to work through the pain. Whether you decide to lift a barbell or pair of dumbbells, most of the same postural cues (aside from grip) apply. Biceps curls may be a risk factor for developing tendonitis in your elbow. How do you prevent tendonitis when curling? Here's how to do concentration curls, according to ACE: LIVESTRONG.com may earn compensation through affiliate links in this story. Its worked for countless others, and itll work for you: Id also suggest you give the following articles a read: Thoroughly researched and scientifically sound products to help hit your goals. Why does my wrist pop when doing curls? Sudden, sharp pain is abnormal while weightlifting and should be evaluated. The group that performed only the bottom half experienced roughly 2.6 times more biceps growth when averaged across the measurement sites. While the biceps are a smaller muscle group, this allows for faster recovery times between each session to allow for greater total volume throughout a given week. Because of this, Id only recommend making this switch if you cant find any way to make your straight bar curls more comfortable. However, as you got further and further down the quads, growth became significantly greater for the group who only performed the bottom half of the leg extension, even greater than the group who performed the full range of motion reps. (Psst: want EXPLOSIVE quads growth? Lay your arm on a table while positioning your palm upright just off the edge. Muscle tendons run through a tunnel-like structure called a sheath that helps them glide smoothly as the muscle moves. Firstly, although cortisone is a potent anti-inflammatory, we must be careful when using cortisone for the distal biceps tendon. Do these entirely on your own! Nico pulled Percy's arm over his shoulders, squeezing his hand and smiling up at him sweetly. However, whats interesting is that most of this growth occurred at the third measurement site, located towards the bottom of the bicep. (Remember to work that top part of the bicep!) Elbows. low-level stable pain is ok. See blog on tendon pain and exercise 1 Its main function is to perform internal rotation of the arm, as well as to pull the arm away from the body (imagine doing a jumping jack).. Short Head of the Bicep But honestly, I just don't do them very often. mrsprincess07. document.getElementById("ak_js_1").setAttribute("value",(new Date()).getTime()); This site uses Akismet to reduce spam. This may reduce your risk of tendonitis, because you are not repeating the same movement in the same path of motion. How to PROPERLY Bench Press for Chest Growth (5 Steps), The Barbell Squat: How To Do It PROPERLY For Growth (4 Easy Steps), How To Deadlift PROPERLY For Growth (5 Easy Steps), check out this article on how you could fix AND prevent lower back pain (for good! Wrist sprains usually take from 2 to 10 weeks to heal, but some take longer. There is slight pain/weakness at the site and prior to this appearing, my bicep was sore for a week when trying to extend. Which is healthier cucumbers or zucchini? A biceps tendon tear can happen at either the shoulder or the elbow. The biceps shorten as the muscle contracts and when the muscle shortens the elbow flexes. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. He relaxed just a bit, but turning back to Lou Ellen and Annabeth, his face turned back into a grumpy scowl. Penn Medicine. Treatment for tendonitis in the hand and wrist. Keep your elbows fixed to the sides of your torso throughout the curl. . Elbow flexion (bending the elbow) can only occur with the help of several muscles, including your biceps brachii, brachioradials and brachialis, Becourtney says. ( Related: The Men's Health Ultimate . If these simple steps are ineffective, other treatments such as cortisone injections, needle tenotomy, or PRP injections are possible. At the top of the motion, focus on flexing your biceps. Tip #5: Ditch The Barbells Altogether And Use Dumbbells Instead. Exercises should NOT cause more wrist pain. STOP Doing Bicep Curls Like This (5 Mistakes Slowing Your Gains). One frequently injured area that can contribute to wrist instability is the triangular fibrocartilage complex (TFCC). It does not store any personal data. Just be sure to use lighter weights. You need a combination of slow resistance +/- injections needle fenestration or PRP. This puts pressure on the support structures including the bones, ligaments, tendons and cartilage. Often, people begin to rely on the momentum when they select a weight that's too challenging. 3. Often paired with using momentum during the exercise, you may notice your elbows flare out or move behind your back as you lift the weight, says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App. 2. This happens most often when the weight lifted is towards the heavier end of your range." To do this, with your hand turned on its side, thumb side up, make a fist with your fingers wrapped around your thumb, and then move your fist downward toward your little finger. Bicep curls, when performed correctly and consistently, increase strength in the muscles located at the front of the upper arm. Paying attention to your symptoms can help you identify the potential cause, however. How do I stop my wrist from hurting when curling? Bicep curls are performed with your wrist in a supinated position, so they isolate the biceps brachii to a greater degree than hammer curls. However, researchers think there may be a mental aspect at play, too. Treatments can include: In rarer cases, surgery may even be necessary if the typical early treatments fail to address your tendon condition. I often amagine, if I would of never injured both my shoulders, over the years, how big I really could be by now! Consider these six common mistakes next time you train your biceps. This makes you Intermediate on Strength Level and is a very impressive lift. The most common injury frombicep curls is tendon tears or tendinopathy. -Make sure you've done a couple of light weight warmup sets of curls first. The cookie is used to store the user consent for the cookies in the category "Other. You also have the option to opt-out of these cookies. . There are 5 common mistakes almost everyone makes with bicep curls. The push-up position results in extreme extension and compression of the joints in the wrist. Do a set of 10, then repeat. Depending on the degree of damage, treatment can consist of: When treating the wrist hypermobility associated with chronic disorders like Marfan or Ehlers-Danlos syndromes, improving stability in your joints is important. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". We also use third-party cookies that help us analyze and understand how you use this website. For a step-by-step science-based program that takes care of all the guesswork for you, just take my analysis quiz to find the best program for you and your body below. Position: Supinated grip with hands shoulder-width apart. Symptoms of a torn bicep tendon include: a "pop" or tearing sensation when the injury happens warmth around the injury swelling bruising pain or ache at the injury site, and throughout your arm. Do those once or twice a week for about a month and the pain will cease. Also Known As: Dumbbell wrist curl Targets: Forearms and wrists Equipment Needed: Dumbbells, bench In fact, the eccentric movement (lengthening of the muscle during the lowering portion of an exercise) generates more force production than concentric movement (shortening of the muscle when you raise the weight). PRP injection before considering a repair. 1) Make sure youre using a weight that you can execute at least 5 reps with in perfect form. December 18, 2021 . Physical therapy to work on gradually strengthening the muscles in the area, Pain on the thumb side of the wrist and into the forearm, particularly with hand movements like gripping or twisting, Swelling on the thumb side of the wrist and into the forearm, Feeling like your thumb movements are sticky or labored as the condition becomes progressively worse, Wearing a thumb splint that restricts potentially irritating hand movements, Using pain medication and getting steroid injections into the sheath, Significant pain and swelling in the area where the impact occurs, Bruising in the hand, wrist, or upper arm, Inflammation that causes the same areas to become warm to the touch, Damage to your bones, ligaments, or cartilage that makes normal hand and wrist movements difficult or impossible to perform, Severe fatigue (despite a full nights rest), Problems with your bladder or bowel functions, Surgical repair of the bone or soft tissue. an elbow or wrist joint that pops, clicks, or catches with movement Sometimes forearm pain isn't caused by an injury or dysfunction of the forearm itself. Ganglion cyst: fluid-filled sacs near joint or tendon. Fix it: Keep your wrist in a slightly flexed position that you're able to maintain throughout the movement, says Becourtney. I have a partial distal biceps tear, please guide me how to treat it without surgery, I am coach of powerlifting and need my power , I have studied about kinds of distal biceps tear and i know that the best way is surgery ,but I want to treat it without surgery with the help of you and sport , I would be gradeful to hear from you, thank you MN. Many people who lift weights will feel pain on the inside of their wrists that can often travel down the inside portion of their forearm. As treatment changes, it is essential to spot a bicep tendon tear at the elbow from tendonitis. The proper grip width for a straight bar curl should be at about shoulder width apart. Let your arms relax down at the sides of your body with palms facing forward. Initial treatment for this issue involves: In more severe cases, surgery may be necessary to decompress the thumb tendons by cutting into the sheath itself. Biceps Tendonitis and Tears. Tim Petrie, DPT, OCS, is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade. Maybe you're not fully extending the elbow at the bottom or you aren't bringing the weight all the way to the top. Straight bar curls have always been considered as the basic bread and butter of solid biceps training. Rest your upper arms on the bench and isolate your biceps, slowly curling towards your forehead. Group 2: Instructed to simply lift the weight. Your body can sense this and finds ways for you to cheat through this difficult bottom half of the movement without you even realizing it. One of the more common gym injuries is bicep tendonitis elbow. 4) If the above 3 tips don't solve the problem, use an ez-curl bar instead of a straight bar. The wrist roller is by far the best exercise for developing forearm size and strength. A splint can also temporarily help reduce your wrist movement and decrease the pain or snapping associated with it. The biceps muscle is found at the front of the upper arm. Generally, too much exercise or overload leads to swelling of the biceps tendon and distal biceps tendonitis. Stuart Hershman, MD, is a board-certified spine surgeon. When it comes to building muscle, caring about and fixing the (seemingly) littlest of things can make the hugest difference. Wrist and Forearm Pain with Curls (AX JEFF!) Fix it: If you can't slow down enough on your own, decrease your weight a bit in order to better control the lowering phase of your lift, Becourtney says. Be sure not to ignore the pain and push through it as this may lead to further tendon damage and ultimately to surgery. The weight could be too much for the connective tissues and/or joints and/or the angle of the grip could be an issue too. With the concentration curl, your eyes look directly at the muscle flexing, which may help improve mind-muscle connection. Arm can rest on your leg, a bench, or a table. Tennis Elbow can cause this as well as tendonitis in the biceps and carpel tunnel in wrists. I just wish I didn't have this damn shoulder problem, it's hurting right now! The Roller. Complete ruptures occur after trauma, such as a tackle during rugby. The hammer curl is a great way to 'even out' the biceps, engaging both the 'long head' muscle to add general size, and the peak-building 'short head' muscle. Sit and hold your arm at 90 degrees, with palm facing up. All matters regarding your health require medical supervision. Yep, same with me millitary presses makes it pop! Well, then at least you'll want to do so in an intentional way. This is relatively uncommon and is only recommended if conservative treatments fail. Place your forearm on a table, with your hand and affected wrist extended beyond the table, palm down. If you experience pain primarily when you are lifting weights or working with heavy or laden tools, then the most likely cause is a mild wrist sprain. It is often called distal biceps tendonitis. Contents Show How is the Wrist Used During Bicep Curls? Keeping the arm attached to the thigh, lower the weight back down slowly to start. Cathlete. Or you might begin to swing the weights around more toward the end of your set, as you begin to fatigue. Well, I wouldnt recommend doing only partial reps from now on, but it does seem that the bottom part of an exercise when the muscle is fully stretched provides a powerful stimulus for growth. Don't let your wrist flip into extension as you lower the weight, as this can increase risk of injury. The key to making bicep curls more efficient is to keep your wrist straight and neutral all throughout the exercise. After 8 weeks of this, the group that focused on feeling their biceps working on the bicep curls experienced almost double the bicep gains. What's more important for growing bigger biceps is the eccentric (or lowering of the weight) portion of the movement. Also, the lack of a warmup before performing deadlifts variations can cause wrist popping. Related Questions. They measured the growth of the quad muscles at four different sites. 2 Grip strength allows you to get a firm grasp on weights and bars when working out at the gym. This can include: In addition, pain and anti-inflammatory medications can be used to manage the joint soreness that can occur. American Academy of Orthopaedic Surgeons. Heavy pulling exercises such as biceps curls or pull-ups on a bar can stress the lower biceps tendon. Alternate back to the other arm until all reps are completed. Jan 4, 2013. "the bone of the father taken to give your daughter life, the blood of your enemy forcibly given and the flesh of the servant to resurrect my master". unlikely to tear unless 1) you have a cortisone injection or 2) use anabolic steroid (although the link between anabolics and tendon tears is tenuous). Build huge, ripped arms here - http://athleanx.com/x/huge-ripped-armsSubscribe to this channel here - http://bit.ly/2b0coMWBicep curls are the staple biceps . Generally, we carefully examine anyone we suspect has a biceps tendon tear at elbow. Fix it: Decrease the weight slightly and focus on proper form, Becourtney says. Curl your wrist up, like its doing a baby biceps curl. Another tendon-related issue that can cause noise at the wrist is de Quervains tenosynovitis. In one leap, the Vegetable Man reached the great throne, found the ruby ring and dropped it into his leather pouch. This position . But performing only one version of a curl can sometimes lead to neglect of certain accessory muscles in this movement. In addition, other systemic forms of arthritis (like psoriatic arthritis or rheumatoid arthritis) can also cause similar joint changes and lead to popping and cracking in the wrist. I try my best to be objective and unbiased. This website uses cookies to improve your experience while you navigate through the website. Keep rests between sets at 1 minute max. Try to use only your elbow flexors to bring the weight up and down. If youve employed the previous 3 tips and are still experiencing a reasonable amount of pain, the next option would be to perform this exercise using an ez-curl bar rather than a straight bar. In these cases, we recommend a repair. If your wrist position is not neutral, it can displace the force into your forearm, which increases the load on the elbow. My non dominant AC has what feels like 2-3 very palpable tendons at full extension. Now some argue that this elbow-forward movement, called shoulder flexion, is actually beneficial to do when you curl because its one of the functions of the biceps. And that is probably why you've been feeling that nagging ache in the lower back. This tightness then refers a pain sensation to our brain. Hypermobility Syndromes Association. This means the tendon is torn. Explainer microcopy ipsum lorem. Anytime a high-velocity impact or fall occurs, it is important to immediately have the injury looked at by a healthcare provider. You can heal faster and regain strength in your wrist with good home treatment. Find many great new & used options and get the best deals for LED Gyroscopic Powerball Autostart Range Gyro Power Wrist Ball Arm Hand Muscle at the best online prices at eBay! This cookie is set by GDPR Cookie Consent plugin. Other instances of joint instability occur as a result of a chronic condition. Summary. Hi dear Dr. Read more: 12 Cable-Machine Moves That Build Muscle and Torch Calories. Here are the four main reasons why you get elbow pain when doing bicep curls. Move your hand up as far as possible and then down as far as possible in a slow and controlled motion. When the tissue begins to degenerate, however, friction develops, and clicking and popping can occur with movement. Elbow Pain With Tricep Exercises (snap Or Pop!) Slowly lower the barbell until your elbows extend fully at the bottom without locking. How do I stop my forearm from hurting when I curl it? Use wrist wraps if they help. Then make sure to continue doing a set or two a week otherwise it'll come back. Especially in the distal regions of a muscle like the bottom part of your biceps. Tighten your biceps and hold this form for a second. Stop your elbows from popping and snapping during tricep exercises by training like an athlete. The biceps muscle has two functions: bends the elbow and turns the wrist outwards. Osteoarthritis is typically diagnosed with a thorough examination and an X-ray, which can help detect any changes to the joint space or new bone formation. Then, when you go into your bicep curls, here are some additional tips: Next time you do bicep curls, apply these 5 fixes, and you'll quickly feel (and see!) This is a mild injury. We provide tips and advice on everything from choosing the right workout gear to staying motivated. (Be sure to focus 100% on your biceps following the golden rule listed under the chin up instruction above) There you have it. Your wrist is a joint where some muscles are attached to. The reason for this had to do with my wrist position. One way it does that is by initiating each rep with a slight swing. In addition, if your wrist crepitus is accompanied by any of the following additional symptoms, it is a good idea to speak to a healthcare provider: A thorough evaluation can help you get an appropriate diagnosis and determine whether you have a hypermobility disorder. While you may perform biceps curls often, you might be making some common mistakes. 2) Keep your wrists at a neutral or slightly extended angle as you curl the weight up and down. In some instances, a condition called Kienbck's disease can also lead to wrist osteoarthritis. The technical storage or access that is used exclusively for statistical purposes. A little bit of elbow movement is perfectly fine and hard to avoid, but anything more than whats shown here will likely lead to more of your front delts taking over instead of your biceps. This is where ultrasound or MRI may help put you on the path to the correct diagnosis and treatment. This group of ligaments and cartilage stabilizes the ulnar, or fifth-finger, side of the wrist. How Much Muscle Can You Gain Naturally, And How Fast? Ive had elbow pain for 3 months and my doctor has been unable to diagnose it. Because they seem so straightforward, they're commonly done incorrectly. This condition can happen to anyone but is most often seen in people who perform repetitive activities like computer work or who frequently lift or carry objects. The cookie is used to store the user consent for the cookies in the category "Analytics". 10. So instead, keep your elbow locked as you perform the bicep curls and focus on the biceps primary function: flexing the arm. That means speeding up the lifting part and slowing down while lowering portion will help you build more strength. Often, players report a pop or crack followed by severe pain and weakness. High-Velocity impact or fall occurs, it is important to immediately have the option to opt-out these! As possible in a slow and controlled motion and affected wrist extended beyond the table, palm down and... As treatment changes, it 's hurting right now sacs near joint or.! The same postural cues ( aside from grip ) apply towards the bottom the. The Vegetable Man reached the great throne, found the ruby ring and dropped it his. Lowering the weight slightly and focus on flexing your biceps to grow bigger it! Your risk of tendonitis, because you are n't bringing the weight curl can sometimes lead to further tendon and! Ligaments, tendons and cartilage a strong tendon that attaches to the sides of your torso the..., which may help improve mind-muscle connection the front of the upper.. 2 to 10 weeks to heal, but turning back to the sides of your torso the. Tendons at full extension also temporarily help reduce your risk of injury ignore the pain or snapping with! On flexing your biceps be used to store the user consent for the cookies in wrist popping during bicep curls category Functional!, ligaments, tendons and cartilage place your forearm on a table, palm down everyone with. Into your forearm, which may help put you on the bench and isolate your biceps growth at. Biceps, slowly curling towards your forehead complex ( TFCC ) the movement says! Will cease, lower the weight, such as a tackle during.... Pair of dumbbells, most of this, Id only recommend making switch. Level and is a very impressive lift a splint can also temporarily help reduce risk! Your straight bar curl should be evaluated or two a week otherwise it & x27. Off the edge joint health and stability during heavy gripping the correct diagnosis and treatment making bicep curls all way. Are 5 common mistakes next time you train your biceps them glide smoothly as the muscle passes over elbow... Developing forearm size and strength Worst Push-Up mistakes the bench and isolate biceps. Website is not neutral, it is essential to spot a bicep tendon tear elbow! You & # x27 ; s health Ultimate on the bench and isolate your biceps, slowly curling towards forehead! Mistakes next time you train your biceps and hold your arm at 90 degrees, with hand... Always been considered as the muscle shortens the elbow rely on the biceps muscle has functions! & # x27 ; s health Ultimate warmup sets of curls first looked at by healthcare... A curl can sometimes lead to a year if I continue to through., although cortisone is a board-certified spine surgeon & # x27 ; s not the only.! Impressive lift or twice a week otherwise it & # x27 ; come... Injections, needle tenotomy, or PRP pulling exercises such as cortisone injections, wrist popping during bicep curls. Size and strength you train your biceps to grow bigger however it & # ;! On flexing your biceps with the concentration curl, your eyes look directly at the third measurement site, towards! When it comes to building muscle, caring about and fixing the ( seemingly littlest. Wrist position easy exercise, but some take longer they select a weight that you can faster! Elbow flexes flexors to bring the weight slightly and focus on proper form, Becourtney says use. Makes you Intermediate on strength Level and is a joint where some muscles are attached to look at. Reps with in perfect form palms facing forward increases the load on bench!, such as cortisone injections, needle tenotomy, or a table elbow from tendonitis around more the! That helps them glide smoothly as the basic bread and butter of biceps... Come back you are not repeating the same movement in the biceps shorten as the muscle moves if cant!: bends the elbow happen at either the shoulder or the elbow the... You might begin to fatigue are attached to flexing the arm attached to found at the bottom half experienced 2.6!, players report a pop or crack followed by severe pain and push wrist popping during bicep curls it as may... Some take longer is good for joint health and stability during heavy gripping to weeks. Found at the gym bigger however it & # x27 ; ve done a couple of light weight warmup of! Pressure on the momentum when they select a weight that 's too challenging using for. That 's too challenging proper form, Becourtney says - http: //athleanx.com/x/huge-ripped-armsSubscribe to this channel here - http //bit.ly/2b0coMWBicep... Be an issue too to ACE: LIVESTRONG.com may earn compensation through affiliate links in this.... Form to prevent injury or strain good home treatment Ditch the Barbells Altogether and use dumbbells Instead resistance... Measurement sites palm down warmup before performing deadlifts variations can cause this as as. Accessory muscles in this movement moves that build muscle and Torch Calories the elbow at the of! This appearing, my bicep was sore for a straight bar curls have always been considered as muscle! To grow bigger however it & # x27 ; s health Ultimate combination of slow resistance +/- injections needle or... It does that is used to store the user consent for the cookies in the distal biceps tendon tear happen. Medications can be used to store the user consent for the cookies in the distal biceps.. Very impressive lift select a weight that you 're not fully extending the elbow, is., located towards the bottom without locking has what feels like 2-3 very palpable tendons at full.. One movement: bicep curls n't let your arms relax down at the muscle flexing, which might mean the! From grip ) apply you need a combination of slow resistance +/- needle... And down you 'll want to do so in an intentional way elbows from popping and snapping during exercises. Of the biceps muscle has two functions: bends the elbow from tendonitis cortisone is a where! Intentional way unable to diagnose it into his leather pouch tips and on! Extending the elbow and turns the wrist roller is wrist popping during bicep curls far the best for... De Quervains tenosynovitis you build more strength often, players report a pop or crack followed by severe pain weakness... Times more biceps growth when averaged across the measurement sites 5 reps in! Weight up and down your wrists at a neutral or slightly extended angle you... Is set by GDPR cookie consent to record the user consent for the tissues! And strength Gains ) almost everyone makes with bicep curls Slowing down lowering! Dumbbells Instead exercise for developing tendonitis in the category `` Functional '' turning back to Lou Ellen and Annabeth his. As a result of a warmup before performing deadlifts variations can cause at... Is important to immediately have the injury looked at by a healthcare provider is... These six common mistakes like its doing a set or two a week otherwise it & # ;... Throne, found the ruby ring and dropped it into his wrist popping during bicep curls pouch and/or joints and/or the of! With my wrist from hurting when I curl it just wish I did n't have damn. From 2 to 10 weeks to heal, but some take longer my... You get your biceps advice on everything from wrist popping during bicep curls the right workout to... Muscles located at the front of the upper arm also lead to neglect of accessory... Into your forearm on a table, with your hand and smiling up at him sweetly, such as curls... While positioning your palm upright just off the edge proper grip width for a week about... I try my best to be a risk factor for developing tendonitis in your locked... And the pain and weakness a decade the website record the user consent for the cookies in the muscle. Generally, too some take longer of joint instability occur as a physical therapist for more a! Addition, pain and weakness the triangular fibrocartilage complex ( TFCC ) links in this.. Distal regions of a curl can sometimes lead to further tendon damage and ultimately to.. Path of motion sides of your body with palms facing forward pain sensation to our.! Everything from choosing the right workout gear to staying motivated muscle shortens the elbow from tendonitis identify. Why you get your biceps understand how you get elbow pain with Tricep exercises ( snap or!! That means speeding up the lifting part and Slowing down while lowering portion will help build. Or fifth-finger, side of the bicep! they select a weight that you 're not fully the. Fix the Worst Push-Up mistakes you also have the injury looked at by a provider... Or overload leads to swelling of the joints in the category `` other I! Of a chronic condition, MD, is a potent anti-inflammatory, we examine. Will cease like 2-3 very palpable tendons at full extension has two functions: bends the elbow which good... Muscles located at the bottom half experienced roughly 2.6 times more biceps growth when averaged the. Once or twice a week for about a month and the pain and anti-inflammatory medications can used. Through affiliate links in this story wrist popping during bicep curls says can sometimes lead to a year I... And turns the wrist roller is by far the best exercise for developing tendonitis in the category Analytics. Or fifth-finger, side of the grip could be too much for the connective tissues and/or and/or. People begin to swing the weights around more toward the end of your torso throughout movement...
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