Hand Wrist & Forearm Training

[weightconquerer]

Good post, OP.

[Armbender]

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]

[Adryn]

wow

[HeavyLifts92]

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]

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.

[Armbender]

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=148963933

[CaraG73]

I have noticed that if I do not do hand wrist and forearm exercises my wrists end up hurting from too many curls. In order to get the price of development that I want I need to consistently do them

[bigdaddyy9]

i just used my snapback for gym , i really like that ! i recommend to all of you to buy it !
you can contact me or , visit their site mppclothing.com

[AlejandroRY1]

Thanks for this, was looking around for some routine for my forearms to do at home

[Armbender]

Thanks for this, was looking around for some routine for my forearms to do at home

No worries man

Hope you enjoy it