Wrist Levering

Discussion in 'Strength & Conditioning Discussion' started by murdock00, Jun 9, 2008.

  1. murdock00

    murdock00 Piss Belt

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    Ive recently decided to give these a shot, and have no idea what the fucking im doing. Is there a way to do it without a sledge hammer? If not, is there a way to adjust grip or whatever so you dont have to buy different sizes?

    Since Im at it what are other good exercises for building wrist stability and strength?


    Edit: Holy shit Im an orange belt....how the fuck did that happen?
     
  2. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    PVC pipe + weight plates + some way of locking them into place.

    Otherwise go buy an 8lbs sledge, you won't regret the purchase.
     
  3. Dirty Holt

    Dirty Holt Black Belt Professional Fighter

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    dont know if you have the means, but i teach high school weights and am the S&C coach for the college wrestling team. i take a bar that is bent, or broken, or whatever and usually they arent olympic bars, so you use a hex at the end and take off the end. you can lever that, add weight and clamp it, and also use static holds with as much weight as you want. i usually stick about 225 on for the holds, and i dont use weights for the levering, as it weighs a good amount and i can usually only do about 10 withiout swinging
     
  4. Zerocrew1984

    Zerocrew1984 Banned Banned

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    i would go for sledgehammer, thats easy. find a hammer if you are too broke for a sledge....
     
  5. Forcetti

    Forcetti Orange Belt

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    One size should be enough for a while, just hold it near the head and slowly progress down towards the end as you get better.
     
  6. brennan.jamesp

    brennan.jamesp Black Belt

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    as a sidenote to that, alot of people put notches on the sledgehammer to record progress which I think helps
     
  7. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    Good idea.
     
  8. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Two options - buy an 8lber and then notch the handle (draw marks with a pen) to chart progress)

    Option two - build a thor hammer; go buy yourself a two foot length of 1"OD steel pipe, two hose clamps and a few standard weight plates.
     
  9. ThinkGreen

    ThinkGreen Der Übermensch

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    How do you wrist lever with a slegdehammer? I have a 10 pounder and I find it way too heavy/difficult to "lever" with. I have shitty ass wrists but am I doing something wrong?
     
  10. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Grip nearer the head, it's called LEVERing for a reason, reduce the leverage the weight has on your wrist and it becomes easier.

    Start light and make suer you work through a full ROM through all four directions (ulnar and radial deviation, supination and pronation.
     
  11. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    I've been meaning to make a thread on all the different forms of levering I do for quite a while, anyone actually care? If so I'll grab my camera and probably do it tomorrow if the weather is nice.
     
  12. ThinkGreen

    ThinkGreen Der Übermensch

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    I'd be very interested. I have been having problems w/ my right wrist for about a year now and wanna fuckin fix it
     
  13. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Okeydokey, I'll grab my thor hammer from work andget my camera ready for tomorrow.

    BTW are you using wrist wraps for all heavy pressing and squatting, if not, go to APT and invest6 in a good set. you'll thank me for it.
     
  14. ThinkGreen

    ThinkGreen Der Übermensch

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    Ya I use my APT 16" wrist wraps for pressing and front squats, I have some 36" wrist wraps too but I rarely wear trhem
     
  15. brennan.jamesp

    brennan.jamesp Black Belt

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    I care! I can't get enough of grip\wrist strength videos
     
  16. takeahnase

    takeahnase watching the swarm

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    I'd be interested. Not only in information on levering, other grip stuff would be interesting too.
     
  17. gogoGomi

    gogoGomi unstoppable_flow

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    Mjolnir FTW.

    I would also be curious to see exactly how the levering is done as well as other useful wrist/grip techniques.

    BTW I have a 12 lb. sledge, is that too heavy?
     
  18. glsa17

    glsa17 White Belt

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    Go to a Lowes, Menards or Home Depot and buy two 4lbs. sledge hammers. They have a short handle like a hammer. Look up "Burn with Kearns" on youtube he shows how to work with these.
     
  19. thethirddiaz

    thethirddiaz vas a morir

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    YES.
     
  20. gogoGomi

    gogoGomi unstoppable_flow

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