Jump to content

pronat/Supinate


JasonL

Recommended Posts

Any guys do anything crazy for pronate/supination exercises for the forearm?  Don't see many guys doing this important exercise....

  • Like 1
Link to comment
Share on other sites

Sledgehammers. Probably don't see it much since it's not commonly contested and the weights are small so not as exciting as inch lifts and blob feats

Link to comment
Share on other sites

I use the Wrist Mace, and it's been one of my most popular products since I started selling it. I think it's way better than sledgehammers for wrist health and conditioning.

https://www.barrelstrengthsystems.com/products/wrist-mace

  • Like 1
Link to comment
Share on other sites

They are a stable in the Gripmas Medley.  We generally have an 8# and 9.25# sledge to rotate (31" handle) both in and out.  Remember this is a Medley - not a separate 4 attempt to a max event.  Still stops a lot of people.  I'd like to try the Mace Gil makes sometime.

  • Like 1
Link to comment
Share on other sites

Cheap olympic db handle with athletic tape on one side, weight on the other. Can use it sitting on the couch, where a full sledge would get in the way because of the long handle.

Link to comment
Share on other sites

I think most of us here on the board does this exercise. It's essential for healthy and strong forearms.

  • Like 1
Link to comment
Share on other sites

I do them regulararly on wrist day. I use a sledge hammer for them 

Link to comment
Share on other sites

I do them once a fortnight the same way as wobbler above.  

I'm working towards pronating/supinating 10kg by the end of the year.

Just as important to train as radial/ulnar deviation imo.

Link to comment
Share on other sites

I do sledgehammers, Griptopz levertop, Barrel Strength Systems wrist mace. I prefer(stronger at)supination and have quite a few vids and will share more. 

Edited by Kluv#0
  • Like 1
Link to comment
Share on other sites

8 hours ago, wobbler said:

Cheap olympic db handle with athletic tape on one side, weight on the other. Can use it sitting on the couch, where a full sledge would get in the way because of the long handle.

1. Cut the handle

2. Use magnets to secure additional plates if desired

3. Profit

Link to comment
Share on other sites

Or make a Wrist Thingy - I "invented" (after seeing something kind of like it online) it and have found nothing else to compare with it.

  • Like 1
Link to comment
Share on other sites

9 hours ago, climber511 said:

Or make a Wrist Thingy - I "invented" (after seeing something kind of like it online) it and have found nothing else to compare with it.

The Wrist Thingy is easily one of the best, if not the best device for this type of wrist movement. 

Link to comment
Share on other sites

Yea i usually do a circuit of pronation/supination, radial, and ulnar deviation .  I prefer higher reps like 15-20 of each I get a crazy burn and pump and I feel like the chance of injury is significantly reduced. 

Something about flinging a heavy sledge Hammer on the floor for pro/sup never sat right with me seems like a great way to blow your elbow out

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.