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Chris Rice Finger Curls


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PeterSweden

I thought that Id give these a try.

How exactly are they performed for the best results?

Reps/set/weight?

I ask it here instead of priv.msg so we all can share the knowlage!

Thanks man!

And btw, my forearms have gotten much bigger since I started using your climbercurl!

I can rep 30-35kg for sets of 20 now too!

My fav tool when it comes to wristcurling, by far!

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climber511

Peter

I describe these on page 2 of my Grip Well thread and then talk again a little about them later in that same thread. Please read that stuff over and if you have any questions - just ask. It's not a complex exercise - do it with an easy - moderate - hard - and stupid hard sort of scheme and you should get some very good general strength benefit from them. Rest a lot more than you think when you go really really heavy and start the negatives and assisted reps stuff. Maybe 2 to 3 weeks between those kinds of workouts.

Glad you are enjoying the Climber Curl!

Edited by climber511
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JHenze646

easy - moderate - hard - and stupid hard

That is the best explanation of weight.
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climber511

Peter - I was in a hurry when I posted on this last time so i apologize if I came off brusk. It's not a difficult movement to learn or do. Like with everything, start off light and do a break in period - vary your reps and weight - more moderate sets than heavy ones. Then ramp things up over a period of months until you are ready for the heavy stuff. The work doesn't really even start until you can handle body weight for reps and the assisted reps and negatives need to be much harder than that (unless you are a heavyweight). This is one of the very very few movements I will even do negatives on. Full ROM on the light sets but don't worry if the ROM gets cut on the heavy stuff. Have fun!

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Peter - I was in a hurry when I posted on this last time so i apologize if I came off brusk. It's not a difficult movement to learn or do. Like with everything, start off light and do a break in period - vary your reps and weight - more moderate sets than heavy ones. Then ramp things up over a period of months until you are ready for the heavy stuff. The work doesn't really even start until you can handle body weight for reps and the assisted reps and negatives need to be much harder than that (unless you are a heavyweight). This is one of the very very few movements I will even do negatives on. Full ROM on the light sets but don't worry if the ROM gets cut on the heavy stuff. Have fun!

Chris when you refer to BW is that with one or two hands? (I probably know the answer bc one choice is hard/bordering on "stupid hard"

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climber511

Peter - I was in a hurry when I posted on this last time so i apologize if I came off brusk. It's not a difficult movement to learn or do. Like with everything, start off light and do a break in period - vary your reps and weight - more moderate sets than heavy ones. Then ramp things up over a period of months until you are ready for the heavy stuff. The work doesn't really even start until you can handle body weight for reps and the assisted reps and negatives need to be much harder than that (unless you are a heavyweight). This is one of the very very few movements I will even do negatives on. Full ROM on the light sets but don't worry if the ROM gets cut on the heavy stuff. Have fun!

Chris when you refer to BW is that with one or two hands? (I probably know the answer bc one choice is hard/bordering on "stupid hard"

The one hand version of this I found worthless - too much balance involved and it just felt "wrong". Two hands - mostly double underhand for me although I did a lot of light reps DO. 1 1/2 to 2 times bodyweight is possible - let me know when you get there - and what it did for you along the way. By the way 2x BW is way out there into "stupid hard" even with both hands. Or it was for me anyway.

Edited by climber511
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PeterSweden

Peter, will this be a training log?

Nope, I posted this under "training routines" cause I was a question on how to train something.

Was it posted in the wrong place?

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  • 1 month later...
JHenze646

I wanted to share this just in case someone may be interested or may be able to improve on it.

Finger curls:

I was running these for volume, 5x10. All I can gather at this point was that it was building residual fatigue. I have switched to a 5/3/1 set up for these. As this is a building lift and not a contested event this programing might work. Time will tell.

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JHenze646

Thanks for sharing, Yori. Have you started adding weight for hangs and finger curls?

rolling handle for added effect

I have large triangle chain links that I could use for a non-revolving handle. I will have to try that further down the line.
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