Grip training for idiots
Today was a 9 hour grip training session, I was cleaning up around the yard and did a set of grip exercises every time I needed a break from the yard work.
Warmup
Ten minutes heavy Indian clubs
Training
Australian pullups on the small wrist wrench bar - 8 reps
Mixed grip pullups on the small wrist wrench bar - 4 each way
5 HSPU's on parallettes
Australian pullups on the fat wrist wrench bar - 5 reps
Mixed grip pullups on the fat wrist wrench bar - 2 each way
8 fingertip pushups
1 arm deadlift on the small wrist wrench - 32kg 3R, 3L
1 arm deadlift on the fat wrist wrench - 28kg 2R, 2L
Revolving handle (rolling thunder) pullups medium bar - 6 reps
Revolving handle (rolling thunder) pullups fat bar - 4 reps
5 press to shoulderstand on parallettes
3 skin the cats (tucked) using two towels
5 pullups on two towels
8 fingertip pushups
3 skin the cats on vertical grip pullup handles
5 pullups on vertical grip handles
3 HSPU tiger bends on parallettes
3 pullups on fat grip vertical pullup handles
93 reps done three times in a circuit.
279 reps
Notes
I'm in the middle of a protracted 7 way family shit fight and whatever I do seems to be the wrong decision even though I was just trying to help. Today's training was an effort to distract myself from all the shit being dumped on me, I'm in one of those situations where any option I choose is going to basically fuck someone's (or several people's) life/lives and I'll be to blame even though it really had nothing to do with me to start with.
The challenge is being run by @steemmatt & it's his 100 rep a day challenge
Matt's 100 rep a day challenge
Banner artwork by @bearone
This is really good stuff. Do you have wrist strengthening exercises. A desk job had made my wrist susceptible to injury.
Downvoting a post can decrease pending rewards and make it less visible. Common reasons:
Submit
Thanks for the reply @thezeit
A lot of what I did in that training session was wrist work. The revolving handle pullup bars work the wrist really hard and so the wrist wrenches.
I wouldn't recommend them for an office worker without any prior conditioning though or they'd probably do more damage than good.
I'd start someone with no training background with a foam stress ball and just get them to squeeze it while they flex their wrist for about 15 reps. Do that several times each day and after each set balance it out by stretching your hands and fingers back. There's no need to be too rigid with how many sets or reps you do each day just do it a few times each day and stop before your hands get fatigued or sore.
You need to start slow with grip work to avoid overuse injuries. So a foam ball is a great starting point, then move on to a tennis ball or something a bit harder in a month or so.
Boading balls are excellent for office workers and people susceptible to carpal tunnel syndrome and RSI problems as well.
Downvoting a post can decrease pending rewards and make it less visible. Common reasons:
Submit