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Old 09-11-2010, 05:29 PM   #1
Kevin Shaughnessy
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Default Maximum forearm jackage

I have problems with wrist pain so I bought a wrist roller to build some strength. Unfortunately I dont know how to program with a wrist roller so I've come seeking the wisdom of the catalyst athletics board. My only preferance would be high frequency, for no other reason then I enjoy a good forearm pump and I think it would be fun to train the wrist roller 4 times a week. Any suggestions are welcome.
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Old 09-11-2010, 10:50 PM   #2
Derek Simonds
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The wrist roller is fun, the limiting factor with the roller is usually the shoulders. The most efficient wrist rollers are suspended between a squat rack so you can really amp up the jackage.

Another great way to really work the forearms is to do 20 rep sets of BB Crush, BB Standing Thumbless Flexion and BB Extension in a row for 4 sets. I wish I could find the original writeup by one of the grip guys but he did this 4 times a week and put an inch on his forearms over 6 weeks.
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Old 09-12-2010, 01:36 PM   #3
Patrick Donnelly
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Here's my favorite wrist prehab/rehab exercise:

Grab a 10lb sledgehammer by the end. Take a pretty narrow stance, then with a straight arm, simply swing your arm back in forth to make arcs that are about 120 degrees. Be sure you don't clock yourself in the ankle with the hammer. Once you can do that without fear of smacking yourself, you can let the hammer swing through to vertical in the front of the movement (bending your arm then makes it easier), then balance it for a few seconds with your grip and wrist movement before letting it drop into the next arc. Work for 25-50 reps per hand, for one or two sets.


Call me crazy, but it's good. It's a good combination of mobility work, high reps for bloodflow, smooth flowing movement (not at all like smacking something with a sledge), wrist traction (especially as the weight swings through the bottom), and fine motor coordination (balancing at the top). The only downside is the whole risky business of swinging a hammer around. Honestly though, if it lets a 200lb+ guy do handstands without hurting his wrists, it has to have some merit.


I'm a fan of the forearm roller too, but the hammer is better for (my) wrist injuries.
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Old 09-13-2010, 01:25 PM   #4
Brian M Smith
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this might be relevant to your interests OP

http://www.grapplearts.com/Grip-Strength-Training.htm
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Old 09-13-2010, 02:45 PM   #5
John Alston
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nice link.
most forearm "programs" advocate frequency/volume and variety.
Old school BB article... http://ditillo2.blogspot.com/2009/09...rry-scott.html
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Old 09-13-2010, 03:05 PM   #6
John Alston
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Made this from old cheap db.
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Old 09-15-2010, 01:11 PM   #7
Gant Grimes
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Learn to sword fight.
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