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    Registered User bad53's Avatar
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    wrists hurt

    I have been working out regularly since 3 months now, i have finally started lifting crazy weights but my wrist is killing me. It hurts especially when i am doing heavy bicep curls and even during bench press.
    I have started doing twice a week forearm workout, but what should be my strategy to make my wrists really really strong.
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    Originally Posted by bad53 View Post
    I have been working out regularly since 3 months now, i have finally started lifting crazy weights but my wrist is killing me. It hurts especially when i am doing heavy bicep curls and even during bench press.
    I have started doing twice a week forearm workout, but what should be my strategy to make my wrists really really strong.
    Ill form can make your wrist hurt, or many other things. Keep your form strict, dont throw weights around. Dont bother working your forearms 2x per week, just dont use straps or wraps.
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    Close grip bench presses can sometimes put a hurt on your wrists. Have you been doing them?
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    Originally Posted by bad53 View Post
    I have been working out regularly since 3 months now, i have finally started lifting crazy weights but my wrist is killing me. It hurts especially when i am doing heavy bicep curls and even during bench press.
    I have started doing twice a week forearm workout, but what should be my strategy to make my wrists really really strong.
    Don't hyperextend the wrist when doing barbell exercises. Presses and benches can do this. Also, improper hand form on squats can cause tendonitis like a mofo. Learned that out recently...the hard way.
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    Registered User Old_swole's Avatar
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    Originally Posted by ironsickel View Post
    Don't hyperextend the wrist when doing barbell exercises. Presses and benches can do this. Also, improper hand form on squats can cause tendonitis like a mofo. Learned that out recently...the hard way.
    Not quite sure how you screw up your wrists doing squats???
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    Registered User bad53's Avatar
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    Originally Posted by Old_Swole View Post
    Not quite sure how you screw up your wrists doing squats???
    Normally my form is good and its just my left wrist that hurts. I am taking a week off, i hope it recovers.
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    Originally Posted by bad53 View Post
    Normally my form is good and its just my left wrist that hurts. I am taking a week off, i hope it recovers.
    I could have written your original post. I've been working out now for about 3 1/2 months (I had stopped for about 11 years).

    My left wrist started killing me as well, about 3 weeks ago. First thing I did was cut out the forearm exercises, and started strapping the left wrist. I had to go a little lighter on the curls for a while. My wrist feels almost normal now. In my last 2 workouts I was able to return to my normal curling weight with no pain or discomfort.
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    I am just finishing up healing from this also. I bought a wrist brace and wore it for 3 weeks and it helped some. I had strept throat and stopped working out for 2 weeks and it is now almost normal again.

    I love doing pull ups and still can't do them yet without it hurting. It also still flares up bench press and curls. Lower your the amount your lifting take a little time off from anything that irritates it and it will improve pretty quick if it is like mine.
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    Originally Posted by bad53 View Post
    I have been working out regularly since 3 months now, i have finally started lifting crazy weights but my wrist is killing me. It hurts especially when i am doing heavy bicep curls and even during bench press.
    I have started doing twice a week forearm workout, but what should be my strategy to make my wrists really really strong.
    I've fractured both wrists, so I feel your pain. I can't really do anything heavy while benching. Try using dumbbells, that might work, works for me. It is not exactly the same thing but it is an alternative. Taking a little time to heal is also a wise move, that should also help.
    Right on to the real, and death to the fakers. Peace out.

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    i wear gloves with a wrist strap on them. I wasnt squeezing the bar on bench presses and thats what made my wrists hurt.
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    Smile

    When ever you complete a set of presses, go straight to the chinning bar, do one slow chinning exercise.

    What is happening to you, and most folks who press is that your ULNAR nerve(in your wrist on the little finger side) is getting compressed. Following the press with the chin should relieve the pain, by pulling the ulnar to a normal position. This works for most people I personally know. And you might back off on the weight you are working on.
    Do what's right.
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    Wrists hurt

    Originally Posted by Old_Swole View Post
    Close grip bench presses can sometimes put a hurt on your wrists. Have you been doing them?
    Agree. Think i've damaged tendon running up inside of wrist into thumb doing this about 3 months ago.

    Still training but cut out cg benching (which has helped), this being said my left wrist now hurts to some degree doing any pressing exercise even though i have started using strapping.

    Think i may have gone heavy too early after a long time away from lifting weights and the pain is just the price i will have to pay for being stupid.

    Learning the hard way that at 38 my body responds differently to lifting weights than it did 10 yrs ago.
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    Originally Posted by Old_Swole View Post
    Not quite sure how you screw up your wrists doing squats???
    If you are doing low bar squats and your have the bar resting on the heel of your hands instead of the weight on the backs of your arms(rear delts) the bar will be jamming down. This will put torque on your elbows.

    To combat this you need to jam your elbows back and up and use your hands only as a guide for the bar.
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    It is really hard to tell what is going on with out a video but I would venture to guess that you do not keep your wrist straight when benching. Most people that do not powerlift will allow the wrist to bend backwords on the bench press. Intially this seems to help you press the weight but in reality it doesn't. It will cause a lot of pressure on the wrists too.

    As far as squat again keep the wrist straight and tight and The elbows should point MORE DOWN not back or up.
    Pointing the elbows back and up will only cause a list of issues in doing the squat proplerly.
    Good Luck!

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