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[INSTINCTIVE COMBATIVES | Self Protection, Combatives Forum]

INSTINCTIVE COMBATIVES | Self Protection, Combatives Forum » Training Tips » training tecniques
wrists

[Moldeeside]

afternoon all
slightly odd one maybe but has anyone on here got any tried and trusted methods for strengthening hands / wrists, apart from :-

press ups on knuckles
wrist curls with weights
hand grips (plastic handles with a spring joint you squeeze together)
holding weight disc with fingertips until it drops

the last week or so I`ve been holding a bare 5` barbell in the middle with my arm out in front of me and turning it clockwise / anticlockwise to get a gentle stretch on the wrist without knackering anything.

I know you can always hit the bag wrong but I`m trying to get some strength into my hands and wrists to minimise problems.

and before you start Karl, my right arm is NOT bigger than my left because of the adult channels !! 

[Putrid Dogs Breath]

Mol,

 Goju karate uses the chi-shi,a stone on a stick,to strengthen the wrists and forearms.A  good alternative is a sledgehammer but things have to be done slowly as its easy to injure yourself.This clip might give you some idea.The guy on it used to be my instructor Also watch out for the conditioning work at 3.27.

 <a href="http://www.youtube.com/v/w2njzQOvuCQ&rel=0" target="_blank">http://www.youtube.com/v/w2njzQOvuCQ&rel=0</a>

 You can also soak a towel in the sink and wring it out.Try wringing in both directions and aim for 100 plus reps.

[Moldeeside]

he looks seriously strong, especially the bit with the sledgehammers at arms length.
The poor bloke in the white top seems to be getting hit a lot, he must have upset someone that day.

I`m taking it nice and easy with all this like you advise Tony, my wrists have always been my weak spot so I`m going to make sure they are up to the job.

thanks for the clip

Mol

[GrahamB]

afternoon all
slightly odd one maybe but has anyone on here got any tried and trusted methods for strengthening hands / wrists, apart from :-

press ups on knuckles
wrist curls with weights
hand grips (plastic handles with a spring joint you squeeze together)
holding weight disc with fingertips until it drops

the last week or so I`ve been holding a bare 5` barbell in the middle with my arm out in front of me and turning it clockwise / anticlockwise to get a gentle stretch on the wrist without knackering anything.

I know you can always hit the bag wrong but I`m trying to get some strength into my hands and wrists to minimise problems.

Yes, there is one exercise I'd recommend - no equipment necessary either!

Stand with feet apart and make the action with your hands as if you were drawing a bucket on a rope up from a well that you're standing on the edge of, so you're gabbing and pulling up, then grabbing below the other hand and pulling up, repeat.

You'd think it did nothing ,but just do a few and you start to feel it working on the tendons and muscles in wrist/hand/forearm.

Any heavy weapons work will also do it.

and before you start Karl, my right arm is NOT bigger than my left because of the adult channels !! 

Nervously checks own forearms.... 

[Moldeeside]

just swap hands occasionally or you`ll end up with one arm like the hulk and the other like jeremy beadle !!

[Karl]

you didnt tell me you had the adult channel!

that stick drill i showed you heavens 6 is what i used for strenthing my wrists and grip but with heavy sticks and its also greaty for equaling out wrists

[martyn]

Kettle-bells are awesome for grip and wrist strength training m8
<a href="http://www.youtube.com/v/jwVT4GBt_AA&rel=0" target="_blank">http://www.youtube.com/v/jwVT4GBt_AA&rel=0</a>

[Karl]

agreed just make sure you and your toes are out of the way

if that sliped off it would cause a serious injury,dont try that at home!!

[martyn]

Putrid said..

You can also soak a towel in the sink and wring it out.Try wringing in both directions and aim for 100 plus reps.

Thats supposed to be a really good one that mate,havent tried it myself,but it is highly recommended by Pavel,who in my opinion is THE strength expert out there.
 A very similar one that I did do quite a bit was with one of those large free papers that pop thru your door,open the paper out and sheet by sheet,grasp by the corner in one hand,and start crunching it into a ball as tight as you can,do this with every sheet,swapping hands each time,and trust me you will feel the burn!