Hand/wrist Extensor Training

[bdckr]

That other thread got me thinking about the possible benefit of extensor training. While we're waiting for someone to do the definitive study, I thought it would be interesting to get some information from probably the largest collection of people who are already doing hand/lower arm flexor training.

If you vote, I'd appreciate it if you would also include some stats in a comment:

yes/no to extensor work, what kind of extensor work if any

current weight

max crush

max support

max narrow pinch

max wide pinch

years training grip

pre-existing injury/problem of hand/arm

subsequent injury/problem of hand/arm

I'll go first:

no extensor work

weight: 156 lbs

max crush: left #2.5 MMS (non RGC), right #3 MMS (RGC'd 154)

max support: 355 lbs DO deadlift, 115 lbs (plates only) 2.5" crusher, 145 lbs (plates only) old RT

max narrow pinch: none, don't train

max wide pinch: none, don't train

years training grip: 7 (heh, had to look up when I joined the gripboard)

pre-existing problem: none

subsequent problem: none

[indiladhar]

yes to extensor work

I perform sets of expand your hand bands supersetted with any gripper work I do, I've found better results keeping reps above 12 (as high as 40). I'll normally work a band up to sets of 40. To continually progress, I'll add a pause once opened, again working up to 40. Once I can do paused sets of 40 with a specific band, I try the next colour up. If need be, I'll keep to the same colour and add regular bands for added resistance, bridging the gap.

I'll also rest a brick across the back of my fingers and hold it there for time, an exercise I came across in one of John Brookfield's books. This is always done at the very end of the workout for timed holds of 30 seconds (3 sets). I've got a second brick broken into five pieces to use as smaller increments of weight.

Recently I've added in reverse wrist curls, 3-4 sets of 10-15.

current weight: 83kg

max crush: LEFT: TNS #2. RIGHT: filed 2.5.

max support: 400lb deadlift with double overhand grip, RT max is 75kg, never maxed my homemade thickbar but I perform timed holds (3x15secs) with 110kg currently.

max narrow/wide pinch: I've only recently started wide pinching, I've never really maxed pinching in general (always train for timed holds). I've held 20kg on the Ironmind pinch block for 3 sets of 10 secs.

years training grip: On and off over the past 7ish years (training time is probably 4-5?)

pre-existing injury/problem of hand/arm: Used to have pains in the back of the hand, and was advised it was due to a neglect of extensor training. Since giving it more focus the pains ahve gone and that's led me to train more effectively.

subsequent injury/problem of hand/arm: Currently the thumb related pain, as mentioned in the previous thread that led to this poll.

Edited July 17, 2012 by indiladhar

[hellswindstaff]

I do extensor work, but namely for high reps.

current weight: 175lbs

max crush: #2 COC

max support: 500lbs ish

max narrow pinch: N/A

max wide pinch: 40lbs

years training grip: 2 years

pre-existing injury/problem of hand/arm: index finger dislocation on right hand due to a hard fall years ago

subsequent injury/problem of hand/arm: ulnar side of wrist pain... generally first sign of overtraining. Caused by double underhand steel bending

[Mikael Siversson]

no extensor work

weight: 182 lbs

max crush: left BBE MMS (153lb), right BBE MMS (160lb)

max support: 430 lbs DO deadlift, 210 lbs old RT

max narrow pinch: none, don't train

max wide pinch: 46.2k Euro @ 64mm, WR in the 83k and 93k class (1HP)

years training grip: 12

pre-existing problem: none

subsequent problem: snapped a ligament in the left wrist during competition while performing a one hand table top wrist curl.

Edited July 17, 2012 by Mikael Siversson

[hellswindstaff]

I do extensor work, but namely for high reps.

current weight: 175lbs

max crush: #2 COC

max support: 500lbs ish

max narrow pinch: N/A

max wide pinch: 40lbs [1 hand]

years training grip: 2 years

pre-existing injury/problem of hand/arm: index finger dislocation on right hand due to a hard fall years ago

subsequent injury/problem of hand/arm: ulnar side of wrist pain... generally first sign of overtraining. Caused by double underhand steel bending

Edited July 18, 2012 by hellswindstaff