weak wrists...........

Bulk Nutrition Forums > Training

Posted by: princess72 May 24 2008, 09:02 PM

I have weak wrists along with carpal tunnel! This sucks as i cant increase my weight by much when i lift. Are there any exersise's i can do to strengthen my grip? Does anyone have carpal tunnel that lifts hard and heavy? Glove's with wrist wraps is helping.........but i do a spin class several days a week and my hands go numb! Drives me insane!! I could lift sooo much more if i didnt have this problem. Any advise would be appreciated!

Posted by: fidoslim May 25 2008, 08:22 PM

there are several thing to increased grip strenght holding a barbell at waist for as long as possible or dumbells or thoose things you squeeze i forget what they are called look it up here subject has been on here before. with carpal tunnel i do not know if some exercises would agrevate it.

Posted by: Succio Jun 11 2008, 02:19 PM

do not use gloves, EVER.

Are you deadlifting?

you could do DB holds/Farmer walks, reverse curls, captains of crush grippers, Plate pinching, etc.

Posted by: Arnoldclone Jun 11 2008, 03:12 PM

Pick up some heavy ass dumbells and never let go!!!!!!

Posted by: TommyD Jun 12 2008, 02:56 PM

See a doc about the carpal tunnel for one and do heavy grip work without gloves and straps like mentioned

Posted by: var Jun 12 2008, 04:08 PM

succio had some good suggestions.

you could drill a hole in a doll/dall (however you spell that) rod, suspend a rope from it, and attach a plate to the bottom end of the rope, then practice winding and unwinding it. screwdriver motion can't really be achieved many other ways and it's really effective.

also, pullup bar hangs. you ever see how big an experienced mountain climber's forearms are?

wrist curls, reverse wrist curls, waiter walks (hold the plate up with your fingers like a waiter carrying a dish in a restaurant), farmer walks (youtube it), plate pinch, grippers, hammer curls for that bump... there are a million wrist exercises.

wrist strength is something i struggle with too but don't go the easy way out and use gloves or some bullshit. build the muscle needed to increase your grip. but do it AFTER you get some surgery for that carpal tunnel.

Posted by: Lorken Jun 12 2008, 04:25 PM

Hmm, guessing by your name you're a female.

Guys have a secret weapon. It's discussed frequently on this board and commonly referred to as a J.O. exercise, and it's quite effective at increasing wrist strength, if alternated with both hands.

I'll allow others to further elaborate.

The best thing I've found to do to increase weak points, is to very frequently do what I find most difficult. So in your case, grab something heavy, often.

I don't understand what females have against heavy objects, but they'd look so much better if they would lift them more often. Not to mention be a lot stonger. You won't get strong wrists by lifting the pink dumbells. Try the green ones for a change!

EDIT: RED X syndrome.

Posted by: ENGAGE Jun 17 2008, 03:38 PM

I would toss the gloves (altough they DO have a wrist wrap on them) and just get plain wristwraps (the kind that have a loop for your thumb)

I used to use Harbinger wristwrap gloves and they did me well.. but they just didn't support my wrists enough, so i tried the plain wristwraps and it was a LOT better.

As far as strength goes.. its going to be hard to DO an exercise if you're wrists hurt that bad.. I would try just warming up my wrists a LOT before working out.. just stretch them out good

Posted by: Jayv24 Jun 17 2008, 04:03 PM

Beat off your BF several times a day.

Posted by: ENGAGE Jun 23 2008, 08:57 AM

ALSO,
I actually just realized this weekend that working with a medicine ball will really strengthen your forearms/wrists in a safe way without much strain at all.

The excersizes i like to do are just two basic ones where I'll take the medicine ball in both hands gripping it as if I were about to granny bowl (between the legs) standing with my feet a bit more than shoulder width apart and basically just swinging the ball in between my legs and then tossing the ball in the air slightly, catching it and doing it again. Of course all of this is while arching your back to prevent lower back strain. It will work out your lower back, biceps, hamstrings and core.

The other excersize i like is to just take the ball and stand the same way for balance, act as if you were handing the ball to someone standing behind you back to back and then just swing it back and forth. It will excersize your lats, stretch out your ribs and work some good internal core muscles.

ALL while strengthening your grip! ha.. my two cents again.. I actually just did that kind of ball work for the first time this weekend so its new to me but i liked it a LOT.. try it.