Wrist Strength

[KapMan]

What have some of you found that helps build massive wrist strength? I do hammers, but I feel like I'm missing something, you know that one piece of the puzzle? I've been finding different small links that need to be worked on and I want to hone in on those and build them up. I can lock my wrist pretty well in some cases and in other cases it looks limp.

[climber511]

So what positions seem lacking in strength? Wrist curls - reverse wrist curls - and the typical 4 directions done with sledges pretty much cover what the wrist joint can do?

[avasatu]

I do wrist curls with a straight barbell, reverse wrist curls with a dumbbell for mid reps, and then supination/pronation/ulnar/radial deviation for high reps with a device called the pronator. To integrate your wrist with other joints such as the elbow, things like plate curls and reverse curls can be done, as well as traditional dumbbell curls. I don't do plate curls yet because it seems to me you want a good stable thumb and a good base before getting too deeply into them.

[Evan Raftopoulos]

I like heavy wrist curls. I usually do them with dumbbells from neutral to full flexion only with my shoulder further out than my elbow (arm wrestling position). I'm sure bending and sledge hammer work help a lot too. Some people like the wrist developer by DH, not sure if you are familiar with it. Also, actual arm wrestling practice should help as well.

[Andrew P]

I keep coming back to this. http://www.gripboard.com/index.php?showtopic=10613&hl=%2Bdigging+%2Bthe+%2Battic

[KapMan]

So what positions seem lacking in strength? Wrist curls - reverse wrist curls - and the typical 4 directions done with sledges pretty much cover what the wrist joint can do?

My radial, and sup and pronation are my weakest points. As well as Extension. I can duh wrist curl over 100 pounds for reps.

Edited December 21, 2015 by KapMan

[KapMan]

I keep coming back to this. http://www.gripboard.com/index.php?showtopic=10613&hl=%2Bdigging+%2Bthe+%2Battic

Awesome thank you!

[avasatu]

I wonder sometimes how strong "strong" is when it comes to wrists, particularly flexion. I see all kinds of people claiming to be able to do 100 lb. dumbbells for clean reps for wrist curls. But in my mind, a wrist curl is done kneeling and over a bench through full range of motion, stopping just before the fingers begin to open up (thereby narrowly avoiding the beginning of a finger curl), with control the whole time and no lurching or heaving.

How strong are people at the motion I have just described? An 80 lb. barbell is kicking my butt when I subject myself to this kind of strictness (I also do small pauses at either end of each rep).

[KapMan]

I wonder sometimes how strong "strong" is when it comes to wrists, particularly flexion. I see all kinds of people claiming to be able to do 100 lb. dumbbells for clean reps for wrist curls. But in my mind, a wrist curl is done kneeling and over a bench through full range of motion, stopping just before the fingers begin to open up (thereby narrowly avoiding the beginning of a finger curl), with control the whole time and no lurching or heaving.

How strong are people at the motion I have just described? An 80 lb. barbell is kicking my butt when I subject myself to this kind of strictness (I also do small pauses at either end of each rep).

I haven't done 100 with DBs, only with axle or barbell. I'll try it, but I'm sure it's 10x harder. My over hand wrist is garbage. Max 35 and my radial deviation is weak as well.

[avasatu]

Yea my deviators in particular have almost doubled in strength over the last 6 months, and I still make generally large PRs on them weekly. Translates really well to other lifts and even daily activities as well.

[JHenze646]

This video is excellent. There are lots of good ideas here.