Training the Fingers and Hands

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Bennyonesix1
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Re: Training the Fingers and Hands

Post by Bennyonesix1 » Tue Nov 03, 2020 4:08 am

motherjuggs&speed wrote:
Sat Oct 31, 2020 1:59 am
It's not that the extensors will ever need to exert much force. The rationale I've seen is: training extension may prevent too much of an imbalance. But maybe it's just not needed.

Anyone tried farmers holds with DBs and doing sets of inward flexion SSed with outward flexion? My thought is that since the forearm muscles need and can tolerate more work than the big muscles this would be a way to get that work in, in a way that feels friendlier to the wrists than regular and reverse WCs.

The reason being that there's far more muscle in the forearms than in the hands, and it seems unlikely that a really strong grip will be built without hitting the forearms hard. There are specific skill grips but we're looking for general strength, right?

BTW, this book is great -- The Hand: How it's Use Shapes the Brain, Language, and Human Culture https://www.amazon.com/Hand-Shapes-Brai ... 0679740473
Yes. I do the exercise you mention. Eifferman had it in one of his articles. You can't really use enough weight to work the flexors but it does blow up the extensors. I guess I'm lucky (knock on wood) I can train my extensors pretty hard with traditional extensions (I use a db and do one hand at a time).

I also do forearm flexions with dbs hanging down at the sides: so just the flexion part of the exercise.

For most flexion work I do them with my forearm resting on the bench lengthwise with my hand hanging off. I lean way over to the side and my arm is between my legs. The motion is a lot like arm wrestling. I have a pic of draper doing it but can't load it. Here it is:

https://i2.wp.com/theironwitness.com/wp ... -curls.jpg

It is much easier on the tendons (at least for me). I can go heavy up to 100lbs.

Eiferman article

https://ditillo2.blogspot.com/2008/12/s ... n.html?m=1

Bennyonesix1
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Re: Training the Fingers and Hands

Post by Bennyonesix1 » Tue Nov 03, 2020 4:32 am

The Towel pullups the OP mentioned and even just holds are a great exercise for forearms and grip for me too.

I also do the dave draper flexor exercise with a oly bar with center knurling. You can't ever grip it precisely in the middle (esp if you don't mark the cog/com) so there's always some torque to resist. Fun.

I think thumb under is the best way to do them. I seem to remember some dude named Horne (?)(uk?) talking about how thumb over causes resistance. Idk. But it works better thumb under. The guy did something like +300 lbs... was buddies with the Aussie stuntguy i think.
Last edited by Bennyonesix1 on Tue Nov 03, 2020 4:37 am, edited 2 times in total.

Bennyonesix1
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Posts: 1237
Joined: Mon Jul 15, 2019 3:51 pm

Re: Training the Fingers and Hands

Post by Bennyonesix1 » Tue Nov 03, 2020 4:35 am

There's a video somewhere that I can't find of Justa and his schizo homeless friend high as kites and his homeless buddy Herk is repping wrist curls on an oly bar with 225 and shouting "I knock out everyone I punch!"

Been chasing that feat ever since... running out of time.

machinehead
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Re: Training the Fingers and Hands

Post by machinehead » Tue Nov 03, 2020 1:58 pm

Not sure if this was mentioned -- you can use the old bucket full of rice thing:

https://www.youtube.com/watch?v=vvximWI1-JM

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