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Anyone actually workout their wrists? (besides masturbation)

post #1 of 23
6/11/09 at 12:20pm
Thread Starter 
Wrist exercises semm to be a waist of time imo. It would seem like your wrists get enough of a workout from just about every other exercise you do while at the gym that taking 10 mins or so to do wrist curls with db's or whatever else is just 10 mins better spent elsewhere....am I missing something here?
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post #2 of 23
6/11/09 at 12:36pm
Quote:
Originally Posted by pg600rr View Post
am I missing something here?

Yes, grip strength.

Luckily you can work on it just by holding heavy stuff.
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post #3 of 23
6/11/09 at 12:36pm
when I backslap the bitches I get a good wrist workout.
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post #4 of 23
6/11/09 at 1:10pm
your wrists can be the weak link in a lot of other excersizes. I used to work them. now I sort of - I do a lot of grip excersizes working with other stuff.
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post #5 of 23
6/11/09 at 1:14pm
long and heavy static holds help with my grip/wrist strength
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post #6 of 23
6/11/09 at 1:25pm
Try the Farmer's Walk. Grab a couple of heavy dumbbells (maybe start with 80 lb'rs), hold them down by your side and walk as far as you can. Set them down, rest a few minutes and do it again. Do several sets of that.
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post #7 of 23
6/11/09 at 1:26pm
One armed dead hangs, but the point is not wrist strength.
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post #8 of 23
6/11/09 at 1:35pm
Any sort of wide-gauge bar work: fat grip dumbell work, static holds with wide-gauge barbells, farmers walks or holds with wide-guage farmers walk handles.

Also, heavy deadlifts using an overhand grip. Of course, at some point you'll have to switch to alternating, or possibly wrust wraps.
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post #9 of 23
6/11/09 at 1:41pm
I work wrists as a fairly certain component of my workouts, but I'm optimizing for fencing, which requires significant wrist strength. I'd imagine something tennis-specific might have a similar bent?
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post #10 of 23
6/11/09 at 2:30pm
Thread Starter 
I just assumed wrists get enough of a workout from doing chin ups, deadlifts, curls, etc. etc. I used to use that wrist roller (ie round piece of wood, string, with a few small plates attached), and holding a 45 plate at 90 degree angle, steady for 25-30 secs., and wrist curls using db's... I would do these on my bi's day, but kinda phased them out over the past months. Cant really tell if it has affected my other lifts tho
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post #11 of 23
6/11/09 at 3:22pm
My high school gym had a piece of pvc pipe with a rope attached to the middle with a clip on the other end to wrap around a few small plates. We used this when I played tennis for wrist/forearm strength. I dont think it is a very common piece of equipment though.

I have since replicated it with a 1.5ft piece of pipe (I'd say it is probably 2" diameter). Drilled a hole through one side in the middle and fed in a piece of spectra line with a figure eight at the end to stop it from coming out. I usually just tie the other end of the rope around something that seems like a good weight (a nalgene bottle...fill to the desired weight).

I then hold the bar straight out (so that I am not using my arms to lift but rather my wrists/forearms) and twist it until the rope is fully wrapped up and the weight is at the bar and then I twist it back down with tension on my muscles (dont just let it spin in your hands). Once it hits the bottom, I keep twisting in the same direction so that it comes up but with the rope wrapped around in the opposite direction. If you looked from the side, I would call a series of clockwise up, counterclockwise down, counterclockwise up, and clockwise down a full set. Adjust the weight so you can do a few of these.
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post #12 of 23
6/11/09 at 3:37pm
Try doing pullups grabbing the ends of a towel

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post #13 of 23
6/11/09 at 3:44pm
Quote:
Originally Posted by Gradstudent78 View Post
Try doing pullups grabbing the ends of a towel


I have a piece of fabric that is similar to a gie fabric, and I use that to pull myself up, over a piece of playground equipment.
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post #14 of 23
6/11/09 at 6:32pm
Farmers and statics for sure. Your entire lower half of your arms, from elbow to fingers will get blasted.

And although my lift regimen is mostly of the oly and PL design, rather than bodybuilding, I do have an "arms routine" I do weekly- skullies, tricep cable extensions, reverse curls, bb and db curls, etc. I superset my reverse curls with wrist curls and superset my bb curls with a weight spindle wind-up I bought at Target. My wrists and inner forearms are pretty fuckin' badass as a result. I can punch with confidence and impunity.
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post #15 of 23
6/11/09 at 6:43pm
How do I do statics? (I can't watch video on this device).
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