CAUTION: Do not do this exercise more than twice a week if you are new to wrist strenghtening or grip conditioning. And never do this without proper warm up and wrist/hand stretching.
This is basically an exercise to increase wrist strenght, which you need if you are into grappling or judo.
Furthermore, this exercise conditions your wrist and hand so perform under (and resist) tensile stress that may pull the wrist and hand beyond its normal range of motion.
I learned of this exercise from an online tutorial at grapplearts - however in the original tutorial, it was suggested to use a sledgehammer.
Though it's a great tool, I don't fancing hitting myself by accident on the face with a 6lbs+ piece of metal, ya'know.
Instead, I opted for a plastic baseball bat filled with sand. So far I have a pair of them each weighting around 10lbs each. As I make increases in strenght, I can up the weight by attaching ankle wraps (up to 25lbs). This is easier and safer to do in a plastic, thick baseball bat than on a sledge hammer.
I found no detriments in using such a concotion for this exercise, which has proved to be a very versatile, cheap alternative.Tags: elnyka strenght wrist training exercise levering grip weightlifting martial arts grappling conditioning bullshido |
