korneliusz Posted August 30, 2009 Share Posted August 30, 2009 how to train muscles i "hand" (beetwin fingers and wirst) ??? have rather big "hand", but not muscular, thin wirst but strong , and long fingers, very long forearm bones - train almost 1 year, and (for me) too big forearms near elbow , but thin lower forearms, and barrely can close HG 250 (right - 3-5, left - rarely 1) Its rather funny achievement and for 115kg man. can u suggest me best training for "hand" ??? classic training (gripper, rolling exercises ect) build my forearm near elbow rathere best for my "problem" i found is - manual work (screwdriver, file ect) - but have laptop work - knight-like trainig (mace, sword, morgenstern) - im too old to do this - boxing (or just strong punching haevy box-bag) Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 30, 2009 Share Posted August 30, 2009 Pinch training will build your hand muscles. Quote Link to comment Share on other sites More sharing options...
33wes Posted August 31, 2009 Share Posted August 31, 2009 Pinch training will build your hand muscles. Thick bar wrist rolling, either unsupported or supported on a rack. Go heavy and as many rolls back and forth as you can, about twice a week to start. You can also add some sledge type work in there, or any leverage bar that you can make yourself. You'll get there if you work it hard... Keep us updated... Quote Link to comment Share on other sites More sharing options...
korneliusz Posted August 31, 2009 Author Share Posted August 31, 2009 yes, rolling - ok, muscle near wirst even better than morgenstern ;-) pinch work - ok, i haven't practiced it honestly and what i discovered yesterday - ANY activity by finger tips, small moves with finger (gell egg, rolling little metal bar by finger tips, ballance that bar ect) nice cos can be practice during TV, and today i fell 'hand" muscles Quote Link to comment Share on other sites More sharing options...
korneliusz Posted September 1, 2009 Author Share Posted September 1, 2009 "Thick bar wrist rolling" - ok rolling action works well, but i have 3,5cm handle - so is not thick - my hand is 20 cm long from wirst to middle finger tip - what is enoghut thick 5cm, 7 cm ??? - think that when it will be too thick, rolling action will became "tip-sqeez and turn" action, maybe i should left 3,5cm bar for huge weights (and roll it) and make 7cm bar also ;-) Quote Link to comment Share on other sites More sharing options...
RiotGrip Posted September 1, 2009 Share Posted September 1, 2009 All the above are good suggestions, I'd also consider a plate loaded grip machine, it will give you the same resistance throughout the range of motion (different than a gripper). You will definitely feel it in the hand muscles, but pinch work is also important. Quote Link to comment Share on other sites More sharing options...
33wes Posted September 2, 2009 Share Posted September 2, 2009 "Thick bar wrist rolling"- ok rolling action works well, but i have 3,5cm handle - so is not thick - my hand is 20 cm long from wirst to middle finger tip - what is enoghut thick 5cm, 7 cm ??? - think that when it will be too thick, rolling action will became "tip-sqeez and turn" action, maybe i should left 3,5cm bar for huge weights (and roll it) and make 7cm bar also ;-) If I did the cm to inches conversion correctly, 6 cm is 2.024 inches, which would be about right. Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 2, 2009 Share Posted September 2, 2009 2.36"...even better Quote Link to comment Share on other sites More sharing options...
33wes Posted September 2, 2009 Share Posted September 2, 2009 2.36"...even better About right for an average sized hand... Quote Link to comment Share on other sites More sharing options...
korneliusz Posted September 3, 2009 Author Share Posted September 3, 2009 eeee ???? 1 inch = 2.54 centimeters 2,36 inch = 6cm..."even better = 7cm DO U ALL TELL ME that i need 6-7cm bar for WIRST ROLLING ???, sa thick for roller ??? maybe i dont understand what roll means _______________ [______________] I I I ___I__ 20KG sth like that Quote Link to comment Share on other sites More sharing options...
33wes Posted September 3, 2009 Share Posted September 3, 2009 eeee ????1 inch = 2.54 centimeters 2,36 inch = 6cm..."even better = 7cm DO U ALL TELL ME that i need 6-7cm bar for WIRST ROLLING ???, sa thick for roller ??? maybe i dont understand what roll means _______________ [______________] I I I ___I__ 20KG sth like that I think you have the idea. The pipe, itself, should be about 2-2.5 inches. If you have something smaller, wrap it in duct tape, electrical tape, etc. Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 3, 2009 Share Posted September 3, 2009 (edited) eeee ????1 inch = 2.54 centimeters 2,36 inch = 6cm..."even better = 7cm I know, that's why I said 2.36 (6cm) is better. 2" pipe works well because it has an OD of 2-3/8", which is a common size for a lot of thick-bar stuff (Inch, RT, etc.) The pipe, itself, should be about 2-2.5 inches. ^ Edited September 3, 2009 by Magnus Quote Link to comment Share on other sites More sharing options...
33wes Posted September 3, 2009 Share Posted September 3, 2009 eeee ????1 inch = 2.54 centimeters 2,36 inch = 6cm..."even better = 7cm I know, that's why I said 2.36 (6cm) is better. 2" pipe works well because it has an OD of 2-3/8", which is a common size for a lot of thick-bar stuff (Inch, RT, etc.) The pipe, itself, should be about 2-2.5 inches. ^ Ok. 3-inch pipe is nice as as well if you have the hand size and can hold on. Quote Link to comment Share on other sites More sharing options...
korneliusz Posted September 5, 2009 Author Share Posted September 5, 2009 ok know it now 1. thick 2,68 wirst roller - rather "hand" muscles + around wirst muscles 2. thin 1,38 wirst roller - rather around wirst muscles - better than 2,68 3. I split gripper workout on 3.1 precise muscle training (almost only finger flexion -gripper position like "finger tips VS middle hand") 3.2 max gripper training (normal gripper position - as i did before) Quote Link to comment Share on other sites More sharing options...
korneliusz Posted September 9, 2009 Author Share Posted September 9, 2009 UHAHAAH i revers my opinion, thick 2,68 roller start build wirst-around muscles (3 training - before had to weak palm too keep it), i dumped 1,38 roller how to make thick doleer ...like i did..cheepest... i bought wodden pale i castorama, used for supprot threes (2m) so now have roller and horiznotal bar to pull up for nothing. Quote Link to comment Share on other sites More sharing options...
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