Good post, OP.
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Thread: Hand Wrist & Forearm Training
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07-27-2013, 08:05 AM #241
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05-24-2014, 07:57 AM #242
- Join Date: Jan 2006
- Location: Halifax, Nova Scotia, Canada
- Age: 44
- Posts: 4,097
- Rep Power: 10908
Just started a new hand and wrist routine which I will be incorporating this year. Its going back to ol school stuff.
15lb bag of cheap rice and a solid bucket.
I'm starting at 30 seconds each exercise non-stop till the end. After 2 weeks ill move to 45 secs then 2 weeks further, 60 secs.
Ill be running this twice per week
Exercise #1 - Iron Fist
Stab fingers deep into rice and make a fist. Retract and repeat quickly
Exercise #2 - Screaming Talon
Stab fingers deep into rice and open hand wide for extensors
Exercise #3 - Fists of Fury
Embed fists deep into rice with fists closed. Rotate hands clockwise
Exercise #4 - Fists of Fury II
Embed fists deep into rice with fists closed. Rotate hands counter-clockwise
Exercise #5 - Wax on Wax off
Embed fists deep in rice with fists closed. Move wrists side to side
Exercise #6 - Paint the Fence
Embed fists into rice with hands closed. Move wrists forward and back.
Exercise #7 - Snatch the Pebble
On the surface, snatch pieces of rice as quickly as possible
Exercise #8 - Magic Palm
On the surface, push the rice away with your fingers
Exercise #9 - Gouge the Eye
Dig your thumbs deep into the rice repeatedly with palms on the surface
Exercise #10 - Eagle Claw
Stab rice with fingers together and close thumb when you hit the bottom of the rice. Repeat quickly
Exercise #11 - Crush the Pebble
Grab handfuls of rice and crush with hands repeatedly
Exercise #12 - Crush and Hold
Grab a handful of rice and squeeze hard for as long as you can. Grab more rice if necessary to complete the time.[/QUOTE]USPlabs Sponsored Athlete
http://usplabsdirect.com/
In order to win...you must first learn how to lose...
C.O.C. Grippers #1 - CLOSED
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My Training Journal -
http://forum.bodybuilding.com/showthread.php?t=110517591
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06-15-2014, 01:53 PM #243
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07-03-2014, 08:03 PM #244
[/QUOTE]
Hey armbender, i've been interested in armwrestling for 2 years and i've competed in 2 matches in them 2 years which melbourne armwrestling federation organised for me to vs a 17 year old.
Now my question is, how do armwrestlers actually train? As in like hoe do they split their workouts such as
Monday - hook training + additional sets of pullups.
Tuesday - shoulder presses + additional shoulder pushing strength exercises.
Etc etc..
How do i design a workout program for armwrestling? Do i just workout 3 day a week and do all the exercises that will help me or do i split them up?
Please help as i have another match in 3 months.
Thanks for the exercises btw.
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07-09-2014, 05:59 PM #245
- Join Date: Jan 2006
- Location: Halifax, Nova Scotia, Canada
- Age: 44
- Posts: 4,097
- Rep Power: 10908
Hey armbender, i've been interested in armwrestling for 2 years and i've competed in 2 matches in them 2 years which melbourne armwrestling federation organised for me to vs a 17 year old.
Now my question is, how do armwrestlers actually train? As in like hoe do they split their workouts such as
Monday - hook training + additional sets of pullups.
Tuesday - shoulder presses + additional shoulder pushing strength exercises.
Etc etc..
How do i design a workout program for armwrestling? Do i just workout 3 day a week and do all the exercises that will help me or do i split them up?
Please help as i have another match in 3 months.
Thanks for the exercises btw.
Hey man
Try my article
Might help a lot
http://forum.bodybuilding.com/showth...hp?t=148963933Last edited by Armbender; 07-10-2014 at 05:04 AM.
USPlabs Sponsored Athlete
http://usplabsdirect.com/
In order to win...you must first learn how to lose...
C.O.C. Grippers #1 - CLOSED
C.O.C. Grippers #2 - CLOSED
My Training Journal -
http://forum.bodybuilding.com/showthread.php?t=110517591
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07-23-2014, 12:54 PM #246
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08-12-2014, 02:31 AM #247
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08-12-2014, 04:06 PM #248
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08-19-2014, 03:27 PM #249
- Join Date: Jan 2006
- Location: Halifax, Nova Scotia, Canada
- Age: 44
- Posts: 4,097
- Rep Power: 10908
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