Guest Rooster Posted November 10, 2003 Share Posted November 10, 2003 I just made a 3 inch diameter wrist roller, put 25lbs on it. Got it but it was a challange. B/c of the diameter the grab and roll was very tough. I am sure more weight will come but I didnt want to load it heavy the 1st time I used it. Has anyone else tried this? Rooster Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted November 10, 2003 Share Posted November 10, 2003 I use a 2" roller and I love it Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 11, 2003 Share Posted November 11, 2003 (edited) I use a 3.25", 2.5", 2.0" and a 1.0", as well as a thin 1/4 inch rebar fitted with thin climbing grade cord. The thinner you go in diameter is just as bad as goign wider... just a different pain and levels pf discomfort. Remember to go both directions... Vary rolling speed and don't forget to breathe... Good luck and happy wrist rollering! Edited November 11, 2003 by wells Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 11, 2003 Share Posted November 11, 2003 By the way, are you performing 'supported' or 'unsupported' reps with your wrist roller? Quote Link to comment Share on other sites More sharing options...
austinslater Posted November 11, 2003 Share Posted November 11, 2003 Wells-do you notice a difference in muscles used with different sizes? Im curious if a smaller size hits more forearms and a wider size hits the hands etc. Thanks-Austin Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 11, 2003 Share Posted November 11, 2003 Yes. Actually, I think the narrow diameters (under 1/2 inch) are not only difficult on the forearms but the hands as well. You have to grip very hard to properly turn it around. Of course the wider diameters are the best for grip though... Quote Link to comment Share on other sites More sharing options...
tomricci Posted November 11, 2003 Share Posted November 11, 2003 I am almost finished on a 2 3/4" smooth roller. This one is set up with vinyl coated steel cable and is centered on a 1 inch bar. As soon as I can get a picture I will post it. Quote Link to comment Share on other sites More sharing options...
Guest Rooster Posted November 11, 2003 Share Posted November 11, 2003 I noticed a huge difference in closing. I had to close my grip very hard and roll at the same time. I was not prepared for the pump and stress it put on my hand, wrist and forearm. I was very please. I am doing unsupported wrist rolling. I stand on the tailgate of my truck, keeping my hand down low and roll til its done. I have a 2" roller as well and difference between the two is huge. I had not thought of going to a thinner diameter, very cool thanks. Rooster Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted November 11, 2003 Share Posted November 11, 2003 With unsupported rolling, try doing it behind your back. It's a whole new and fun kind of pain. Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 11, 2003 Share Posted November 11, 2003 (edited) Another torturous variation is to roll with your palms facing up. Try not to bend (at the elbows) your arms too much while concentrating on a fuller bend at the wrist. Edited November 11, 2003 by wells Quote Link to comment Share on other sites More sharing options...
tomricci Posted November 12, 2003 Share Posted November 12, 2003 Trial run with the 2 3/4" roller last night, very different from the 2" version. Much more pure grip involved maybe due to smooth versus knurled finish. I'll get the roller painted today since the bare aluminum leaves my hands almost black. It was too late to use lots of weight but even 50 lbs I could tell the difference. One thing I do as a finishing move but you could do it at any point of a workout is roll the weight up only about a foot or so off the ground then with just one hand roll the weight up and down without removing your grip. This is like doing "burns" or partial reps with a dumbell. You just roll it back and forth as though you are revving a motorcycle. After you are fatigued in one arm, switch sides and do the same thing and then switch again and again until you completely exhaust you grip. Then enjoy the pain. I'll report back when I get the roller back from the painter. Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 12, 2003 Share Posted November 12, 2003 (edited) Tom: I have found that this roll 'back and forth' method you describe is a 'pump-up' exercise and excellent for a warm-up and sometimes a cool down exercise however for the actual improvement in your wirst rolling, the grip, turn/twist, and release rhythm of wrist rolling a cord and weight up and down, alternating and releasing the hands, maintaining good body posture and technique, holding the weight out in front of you for the duration of your set, etc. seems to tax your muscles to a greater degree and extent rather than just pumping them up. This rolling 'back and forth' is similar to performing wrist curls with dumbells where as the standard unsupported wrist roller exercise is an awesome compound exercise requiring many muscles from the upper back down to your fingers. There are few exercises that burn like this; squats, pull-ups, dips, etc. Edited November 12, 2003 by wells Quote Link to comment Share on other sites More sharing options...
tomricci Posted November 12, 2003 Share Posted November 12, 2003 Wells, I agree it's not a core movement. Nothing beats good form rolling up some serious weight. For me, rolling is more of an aside to my training than a primary workout but I do hit it hard on occasion so I realize the benefits from it. Most of my grip training focuses on sweep and crush right now, with my bodybuilding training I just can't devote the time right now to grip work as much as I would like. I'm hoping to back on KTA after the holidays 'cuz I really do want to close that #3 and get certified. For now I'll be content with standing on the footplates of my G-Rex until my arms explode and using my Ironmind grippers. Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 12, 2003 Share Posted November 12, 2003 Good luck on the 3! I am now with .5 mm of closing my COC #3. Maybe a month or two of training before I'll close it. My respects. Quote Link to comment Share on other sites More sharing options...
tomricci Posted November 14, 2003 Share Posted November 14, 2003 Brought the 2 3/4 roller to the gym last night. Set in the rack about 5 feet used 75 pounds to get a good idea how much diiference a larger diameter makes. We worked up to over 200 lbs just to test it out and so far so good. Having a smooth finish at that diameter really works more of the grip than just the forearm muscles. Also having a smooth finish saves a lot of skin. I'll post pictures as soon as I can. Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 14, 2003 Share Posted November 14, 2003 (edited) I concur, the smoother the handles the harder you must grip them and balance them. When you start sweating you just have to work harder to hold on; gripping more intensely at each and every twist. Most of my wrist rollers are smooth and contructed of wood turned on a lathe. My narrow gauged rebar is another story... it likes to rip skin. I think traditional straight armed 'unsupported' wrist rolling is better for you. I realize it is a compound exercise and not an isolation movement but I believe physiologically speaking that this traditional 'unsupported' method hits a lot more of the muscles especially the stabilizer muscles in the forearm that sometimes are missed in isolation training exercises. Not trying to brag too much ... I am proud to say I have a pair of the hardest forearms you can come by with deep cuts and hard bellys (see my profile pic). I haven't come across an individual that wasn't surprised to feel such hard muscles on a skinny twerp! Many in fact accuse me of having impants! Steel implants?!?! I am a Security and Protection Specialist and I depend on having strong forearms to protect me, to control/retain fire arms, and I have always had a high rapid firing score. Besides my nei-gong and isometrics training I would consider the most important forearm exercise to be traditional straight armed 'unsupported' wrist rolling. This exercise really seems to hit the entire forearm; remember there are over 21 muscles/groups in the forearm! See below: Volar Forearm Muscles (Superficial and Deep): Flexor Carpi Radialis Flexor Carpi Ulnaris Flexor Digitorum Superficialis - all Palmaris Longus Pronator Teres Flexor Digitorum Profundus - all Flexor Pollicis Longus Pronator Quadratus Dorsal Forearm Muscles (Superficial and Deep): Anconeus Brachioradialis Extensor Carpi Radialis Brevis Extensor Carpi Radialis Longus Extensor Carpi Ulnaris Extensor Digiti Minimi Extensor Digitorum - All Abductor Pollicis Longus Extensor Indicis Extensor Pollicis Brevis Extensor Pollicis Longus Flexor Digitorum Profundus - all Supinator Edited November 14, 2003 by wells Quote Link to comment Share on other sites More sharing options...
austinslater Posted November 16, 2003 Share Posted November 16, 2003 Have you guys noticed a negative effect with the grippers if you do alot of wrist rolling? curious some exercises seem to affect crush strength more then others. I also done mean if you do them before but just in general, I was thinking of adding in some wrist rollers after my crush training Quote Link to comment Share on other sites More sharing options...
OldGuy Posted November 16, 2003 Share Posted November 16, 2003 Have you guys noticed a negative effect with the grippers if you do alot of wrist rolling? curious some exercises seem to affect crush strength more then others. I also done mean if you do them before but just in general, I was thinking of adding in some wrist rollers after my crush training Just the opposite. I have found that wristroller training helped grip all around. Quote Link to comment Share on other sites More sharing options...
Guest wells Posted November 17, 2003 Share Posted November 17, 2003 (edited) Have you guys noticed a negative effect with the grippers if you do alot of wrist rolling? curious some exercises seem to affect crush strength more then others. I also done mean if you do them before but just in general, I was thinking of adding in some wrist rollers after my crush training I have mentioned this before. I have indeed found that my heavy wrist rolling to be extremely beneficial and that it has had a positive effect on my recovery time, especially after using the grippers. However, I always do my wrist rolling AFTER my gripper sets. If I wrist roll before my gripper sets forget it I can't squeeze worth @#$%! Holding out 25-30 lbs, arms straight, for four to five sets, with multiple reps it just kills my grip... I believe that my ability to close a COC #1 on my first attempt was due to my smooth thick wrist roller and nei-gong training. Enabled me to close my COC #2 a few months after, and now aiding in my shaving off that last 1/2mm from closing my COC #3. Good luck. Edited November 17, 2003 by wells Quote Link to comment Share on other sites More sharing options...
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