JustinH Posted August 27, 2004 Share Posted August 27, 2004 I made a list of all hand/forearm exercises that I can think of. I am trying to put together a training program for myself. If you can think of any other exercises tell me. I was thinking of training my wrist 2-3 times per week and my grip/forearms 1-2 times per week. I may do more or less depending on how well I recover. Any other thoughts or tips on a training program would help a lot. Grip: Hand Grips Plate Pinching Wrists: Plate Curls Wrist Curls Wrist Roller Sledge Levering Bending Forearms: Hammer Curls Thick Bar Recovery: Rubber Band extenders Tennis Ball Squeeze Quote Link to comment Share on other sites More sharing options...
Zevich Posted August 27, 2004 Share Posted August 27, 2004 Get "Mastery of Hand Strength" by John Brookfield. He picks up with hand exercises where you left off. Iron Mind sells it. Quote Link to comment Share on other sites More sharing options...
itch85 Posted August 27, 2004 Share Posted August 27, 2004 what are rubber band extenders? Quote Link to comment Share on other sites More sharing options...
cajunjay Posted August 27, 2004 Share Posted August 27, 2004 Where can I get a copy of mastery of hand strength, Im from the U.k and Ironmind doesnt post here. I need a copy as cheap as possible as Im on a budget. Still gotta fork out for my 30lbs Block weight and COC #1 Yet Quote Link to comment Share on other sites More sharing options...
Andy Posted August 27, 2004 Share Posted August 27, 2004 Where can I get a copy of mastery of hand strength, Im from the U.k and Ironmind doesnt post here. I need a copy as cheap as possible as Im on a budget. Try Pullums:- www.pullumsports.com It's about £17. Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted August 27, 2004 Share Posted August 27, 2004 what are rubber band extenders? Get a few rubber bands, put your fingers and thumb in them and open and close your hand. Great for recovery and muscle balance. Quote Link to comment Share on other sites More sharing options...
raziel Posted August 27, 2004 Share Posted August 27, 2004 what are rubber band extenders? I assume he means to put a rubber band around your fingers and open your hand. It works the top of your hand (the extensors) and is an often neglected part of grip training (working the antagonistic muscle group) Your can also get a large mouthed jar, fill it with something heavy, open your hand up inside the jar and lift. That'll work your extensors too. I'm pretty sure that was in Brookfield's book. Quote Link to comment Share on other sites More sharing options...
itch85 Posted August 27, 2004 Share Posted August 27, 2004 ahh i see, might give that a go to help recovery, when do i want to do them few hours after training or the night after?? Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted August 27, 2004 Share Posted August 27, 2004 I do them during the day at work on both training and non-training days. Usually a few sets of 20 every couple of hours. Quote Link to comment Share on other sites More sharing options...
itch85 Posted August 27, 2004 Share Posted August 27, 2004 okey dokey, need to find some rubber bands im sure there are some in the house Quote Link to comment Share on other sites More sharing options...
JustinH Posted August 27, 2004 Author Share Posted August 27, 2004 okey dokey, need to find some rubber bands im sure there are some in the house Use the thicker ones though. Quote Link to comment Share on other sites More sharing options...
Sybersnott Posted August 28, 2004 Share Posted August 28, 2004 For forearms - add heavy DB wrist curls. That's what got me there!! Quote Link to comment Share on other sites More sharing options...
Zevich Posted August 28, 2004 Share Posted August 28, 2004 okey dokey, need to find some rubber bands im sure there are some in the house Surgical tubing works well. Comes in different sizes and is cheap. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.