Can never get my forearms sore so i'm looking into wrist roller, anyone know of a really effective one?
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Thread: A Good Wrist Roller
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12-12-2010, 01:05 PM #1
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12-12-2010, 01:33 PM #2
I just got a Side Winder Pro.
It works awesome. In fact it almost works too well, and you get a complete forearm work out in 2 - 3 minutes.
http://www.sportgrips.com/productlineup.htm
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12-12-2010, 02:36 PM #3
a lot of good ones out there. mine broke when i took it to 40lbs but i fixed it with adding a big bolt. also try holding 50-100 dumbbells with a shirt wrapped around it for grip training.
Progress=Lifting Heavier
"the closer you are to failure, the closer you are to victory, it all depends on how closely you walk the line"
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12-12-2010, 05:49 PM #4
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12-12-2010, 08:01 PM #5
- Join Date: Dec 2007
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Soreness is not an indication of a good workout. If you want them sore bang them with a hammer. If you want to make them grow just make sure they are used either in isolation or with the compound exercises your program calls for.
[]---[] Equipment Crew Member No. 11
"As iron sharpens iron so one man sharpens another" Proverbs 27:17
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12-12-2010, 08:14 PM #6
i made DIY wrist roller for under $5. i opted for 2" pvc to make the exercise more difficult. it's such a simple piece of equipment, i can't think of a reason not to make your own.
all you need:
hose clamp
pvc or wooden dowel
rope
used the scrap pieces to make a fat handle & straight bar for my cable machine.512 Austin TX crew
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12-12-2010, 10:21 PM #7
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12-12-2010, 10:48 PM #8
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12-13-2010, 02:02 AM #9
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12-13-2010, 09:47 AM #10
if you want to get a little fancier with the design, you could easily do so. if you want it to coil more smoothly, use a strong ribbon instead of rope. REI and Whole Earth Provision sell rock climbing material that looks similar to this. cut out small slits into the pvc to pass the ribbon through & glue down with a strong adhesive (gorilla glue/JB weld). then glue down some washers on both sides to make a guide for the ribbon. finally fasten a buckle to the end to hold your weights.
costs of materials:
$7-8 assuming you don't have the glue already
or you could just buy one for $30-50. personally i rather make it and save some coin.512 Austin TX crew
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12-13-2010, 09:55 AM #11
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12-13-2010, 11:29 AM #12
I made a pretty simple version in college at one point.
1 x 18"-24" wood Dowel (pick your diameter, thicker the better for this type of exercise)
1 x length of rope
1 x weight plate
Drill a hole in the center of the dowel, thread rope through and tie a good knot. Tie other end to weight plate and start rolling. Add grip tape to handle if desired."Whenever you find yourself on the side of the majority, it is time to pause and reflect." — Mark Twain
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12-13-2010, 09:18 PM #13
Most people are so misguided when it comes to using wrist rollers so I will set you guys straight. In order to get the best possible workout from one it MUST BE MOUNTED! You can do this one of two ways, use the end of a barbell by putting a piece of 2" ID PVC over it that has a hole through it for the wrist roller, or you could buy a nice one with welded ends like this http://fatbastardbarbellco.com/WRISTROLLERS.html You just need a 1" pipe to slide it over and a loading pin to fasten it to you have a mounted wrist roller which you can use over 100 pounds on instead of 5-20. This is a decent amount more expensive but it is also a thousand times more effective. Take it from someone who knows a bit about grip.
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12-14-2010, 06:23 AM #14
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12-15-2010, 11:52 AM #15
Well said man, I use a power rack with the bar set at shoulder level. I take a medium band and wrap one end around the 2" sleeve on the end of the bar and use the other end of the band for weighted plates. This is awesome for the wrist and forearms also takes a lot of pressure of the shoulders. One thing to remember is to balance out the forearms working the flexors and extensors evenly for muscle balance.
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12-15-2010, 12:00 PM #16
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12-15-2010, 12:08 PM #17
- Join Date: Sep 2005
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Resting your forearms on a bench, knees, work bench would take pressure off your delts as well - with out it being mounted to something.
Now, if you were to say "because you can't hold 100lbs and you're using the mounting point to hold the weight while you're only focusing on the actual movement"....that would make sense.
Still don't think it's a "must" (opinion), but like I said that would make more sense."Hard work beats talent when talent doesn't work hard"
The more I workout at commercial gyms, the more I hate commercial gyms.
Psalms 144:1
Praise be to the Lord my Rock, who trains my hands for war, my fingers for battle.
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12-15-2010, 12:44 PM #18
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12-15-2010, 12:49 PM #19
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12-15-2010, 12:56 PM #20
- Join Date: Sep 2005
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12-17-2010, 02:45 PM #21
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12-17-2010, 11:01 PM #22
I just ordered a Sidewinder, level 3, which makes the resistance spring capable of nearly 400 pounds of force. They also claim the tension is adjustable, making it great for beginning and advanced grip trainers. I'm not totally sure how that works or how the spring is set, but you could do the same sort of isolation work on a preacher pad or just off a flat bench. I think it'll be a good buy since it's self-contained and very portable.
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12-18-2010, 01:10 AM #23
And when you say mounted, you mean SUPPORTED. There are two types: unsupported and supported - with the supported kind, you can really tack on the weight and murder your forearms and wrists.
You can do this one of two ways, use the end of a barbell by putting a piece of 2" ID PVC over it that has a hole through it for the wrist roller, or you could buy a nice one with welded ends
http://www.newyorkbarbells.com/0140.html
The guy in the pic is sitting, but if you decide to put a lot of weight on it like I did, you almost haffta stand, since you are throwing your BW into the movement. I was doing over 200 pounds on mine, both over and underhand stuff.
This is a decent amount more expensive but it is also a thousand times more effective. Take it from someone who knows a bit about grip.WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
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12-18-2010, 01:41 AM #24
It doesn't have a spring. It works on friction, and you need to work both directions to use it, which makes it very effective.
It's very easy to adjust, you just turn a single knob.
I'm sure you'll be happy with the quality of the product, and amazed at the effectiveness and effiency of the workout.
I'm very satisfied with mine.
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12-18-2010, 12:24 PM #25
Just arrived today. This thing is AWESOME. Highly recommended. Apparently there is a spring, which increases the friction between sides when compressed...the manual says to loosen the adjusting knob completely after workouts to keep the tensile force at spec. I'm still at a loss as to how a spring increases friction within the thing, but whatever works.
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12-18-2010, 01:21 PM #26
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12-18-2010, 02:36 PM #27
I haven't been able to find out...all of the press seems to be for the pro-extreme. I'd suggest just getting that one; I've been using it today and it's fully adjustable (the low tension is really manageable, and the high tension nigh impossible). That way you can work your way up. It also is of a fat bar thickness whereas levels 1 and 2 are thinner and won't be as effective for training grip imo.
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12-18-2010, 05:25 PM #28
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12-18-2010, 07:50 PM #29
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12-20-2010, 01:24 AM #30
Hey, I really like this!
I'm glad you posted a link to this, since I went there and I might just end up ordering one!
What I like about it is it's compactness; stick it in your gym bag or coat pocket and you can have a quickie wrist workout just about anywhere! You couldn't do that with the rig I described. With this thing, no weights, no muss and no fuss - just pure resistance! Brilliant!!WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
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