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Leverage Exercises At The Gym


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#1 OFFLINE   truth1ness

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Posted 08 October 2013 - 08:27 PM

I'm interested in adding some leverage type exercises to my routine to strengthen my wrists at different angles but I'm wondering what options I have with the equipment already at a typical commercial gym.

 

For leverage wrist exercises I usually see something like a sledgehammer where a small weight on a long handle is used. I'm wondering, however, if it would be safe to use something like one of the fixed weight bars (mine has both the little fixed ez and straight bars) and just picking it up closer to one end and doing the same exercises I would do with a sledge. Just a little concerned because the lightest one is significantly heavier than a sledgehammer, 20lbs I think, compared how most people start with 6-8 on a sledge and wondering if levering a heavier implement like that is a good idea. 

 

My gym also has kettlebells, can these be used for this kind of work? 

 

Has anyone ever used cable machines for leverage work? It seems like they could be really useful because of their ability to create constant resistance across the whole rom instead of mostly at the end horizontal positions. 

 

Finally, as a side question, is it better to start out with static/isometric leverage deadlifts (eg picking a sledgehammer up from parallel) or dynamic leverage movements (eg bringing the sledge from vertical to horizontal and back)? Is one considered more advanced/injury prone? 



#2 OFFLINE   jvance

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Posted 09 October 2013 - 05:33 AM

Those are some heavy questions, just get out and experiment. Keep a log of the movements which give you the best result. That's how I view my training - one big experiment. Once you start narrowing down what the most effective movements are, you will make rapid progress beyond newbie gains.

I think leverages kettle bells with the wrist is a great way to isolate the wrists. You got to be very careful not to overwork those sensitive angles though.

When work hammer leveraging, it's important to work both moves - because one is an isometric and the other is dynamic. Both are valuable, but it is important to see how your body responds to each.

#3 OFFLINE   Cannon

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Posted 10 October 2013 - 05:09 AM

I have used the shorter "body bars" like a sledge in the past.  Works okay and has a slightly different feel because the weight is evenly distributed.