Getting a stronger hand

[Carlos37]

Any tips or exercises for it?
Thanks

[oiuyt]

Wax on, Wax off.

-B
ps in a more serious vein, various weighted wrist exercises (curls, extensions, rotations, etc.). 5lb plate works well for this.

[IanSerotkin]

Yes, post more.

[Jay Kominek]

IronMind has all kinds of hand strength products. You could either get them, or get ideas from them.

Something like their "One Wicked Wrist Roller" can easily be made from a wooden dowel purchased at a hardware store (sand it), some nylon rope and a 5 lbs plate. (Quite a bit cheaper than their price, as well.)

[teamusaepee]

Take a look at this: http://www.rosstraining.com/articles...gthehands.html

[Carlos37]

when they say a stronger hand,they mean the forearms and the arms,or the hand itself?

[chefencer]

Hand Exercises Thread

[KD5MDK]

Yes, post more.

I prefer not to encourage that in everybody.

[D+F+P=Hadouken!]

Wrist curls are for geeks.

Deadlifts, heavy curls and reverse curls, and the ironmind captain of crush grips are the way to go.

[LeftHanded]

Wrist curls will give you beastly huge forearms when done corretly and with enough weight. I don't know if these are the same ting but what my fitness coach does is take a piece of PVC and ties rope perpendicular to it. Then you wind and unwind the rope while it is tied to a 15-25 lb weight.

Also, do finger push ups. They will really help you finger strength. These are what I am doing to get ready for rock climbing. Find on of those hevy duty spring grip things and squeeze it 100 times a day. That will give you one heck of a hand shake

[edew]

If I have anything lower than jacks or unsuited cards, I discard them for exchanged cards. That's about all I can do to help get a stronger hand. Now for hold'em, you can't do anything of the sort. So you're pretty much stuck with the hand you're given.

[D+F+P=Hadouken!]

Wrist curls will give you beastly huge forearms when done corretly and with enough weight. I don't know if these are the same ting but what my fitness coach does is take a piece of PVC and ties rope perpendicular to it. Then you wind and unwind the rope while it is tied to a 15-25 lb weight.

Also, do finger push ups. They will really help you finger strength. These are what I am doing to get ready for rock climbing. Find on of those hevy duty spring grip things and squeeze it 100 times a day. That will give you one heck of a hand shake

Wrist curls < Deadlifts.

Its simply a matter of poundage.

The store bought spring grips are great if you want to develope more hand endurance, but if you want to develope a really STRONG hand, you need to be working with a grip that only allows you to get 5-10 good squeezes.

[lindajdunn]

While you're standing waiting at the strip with your sabre in your hand , start at the weak part of the blade and walk your fingers down the blade. Note that you're holding it off the floor supported only by the fingers gripping the blade.

[LeftHanded]

Wrist curls < Deadlifts.

Its simply a matter of poundage.

The store bought spring grips are great if you want to develope more hand endurance, but if you want to develope a really STRONG hand, you need to be working with a grip that only allows you to get 5-10 good squeezes.

Deadlifts work totally different muscles that the wrist curls.

I have a set of those grippers and those things are monsterous. I can get about 7 squeezes before I have to take a break. I am getting better though

[Mike O]

I pommel a French grip and developing a stronger grip has been one of my goals in strength training this Summer. Reverse curls have done wonders for my grip. I can really tell a difference. I'm far better able to control my opponents blade and flick effectively while pommelling. Plus my point is a lot faster with the additional strength.



Good luck

[darius]

- Forearm exercises (roller). My housemate just picked up this thing called a sidewinder, which is a twist grip device with adjustable resistance. Unlike a roller, you don't have to release it, it provides constant resistance through the range of motion.

- Wrist adduction/abduction with a dumbbell.

- Wrist curls / reverse curls.

- Pinch grip strength exercises (grippers, pinch an Olympic plate by the collar and hold it. If you can do 45s, you don't have to worry about developing this.)

DFP & LH, you're both right: a deadlift will work your grip strength (hard to lift it if you can't hold onto it), but it's not incredibly specific. It's pretty easy to do some grip exercises in between sets of more general stuff, or as a finisher.

darius

[rudd]

Hanging from a pullup bar for time is an old favourite. Also make sure you balance thing out by using finger extension work. It's exercise number 5
Like everything else work into it slowly. Wrist and finger injuries take ages to heal.

[D+F+P=Hadouken!]

Deadlifts work totally different muscles that the wrist curls.

I have a set of those grippers and those things are monsterous. I can get about 7 squeezes before I have to take a break. I am getting better though

I believe the thread is titled "stronger hand", not stronger wrist.

Deadlifts train your hands because you have to hold on to the bar. If you're using sufficient weight, its a great hand strength exercise (especially if use a thick bar or wrap it in a towel beforehand).

[rudd]

No arguing the deadlift is a great exercise. But if one's purpose is to improve hand, wrist and forearm strength there are exercises that are a) more specific b) easier to learn and C) easier to perform at home without a home gym setup.

[DonnaP]

First, there are two types of "hand" muscles; intrinsic and extrinsic. The intrisic muscles (the only muscles actually found in the hand) are all very small and are responsible for accessory motions such as spreading the fingers apart and pulling the fingers together. They are also responsible for moving the thumb (the fat part of the thumb) and pinky (touch your thumb to your pinky and your using these). It's very difficult to specifically strengthen these muscles and not always a good idea to over develop them. The extrinsic muscles are the ones that you would notice doing most of the moving of your fingers into the flexed or gripped position as well as opening your fingers. These muscles all start out at the elbow or upper forearm region (right next to the wrist muscles). Many of the exercises described above are good to assist with general strengthening, although just holding onto heavy weights (such as with dead weight curls) is better for the biceps than the hand/finger muscles - I suggest a gripping device that is adjustable to meet your changing needs in strength. A good routine would not only include maximum grip effort of low maximum reps, but on alternate days would include endurance efforts of lower resistance and more reps. I use things like therapy puttys in my clinic as it allows for many different hand and finger positions and not just cylindrical grip positions. (Working different grip positions is important for a well rounded routine - such as spherical, hook, cylindrical, and pinch patterns to work muscle units in isolation, etc. ) It is also important to remember that slow gripping should be combined with a slow release to work eccentrically as this will improve strength faster. It would also benefit a fencer to work faster reps with lower resistance efforts as much of the blade control requires subtle and fast control and manipulation - not necessarily brute strength. Unfortunately it is not easy to perform plyometrics to hand strengthening and much of our hand/finger action is slow twitch motor function.

Ideally, the best hand strengthening for fencing is fencing.