HAND STRENGTH

Hi Michael. I work with a lot of racquet sport athletes, and so I often will work the forearm (extensors and flexors) using modalities and exercises such as rubber ball squeezes, Farmer's Carry, hammer pronation and supination, newspaper rolling, rubber band spreads...

LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com

Hi Michael,

I use the MELT Hand Treatment regularly to improve and/or maintain good hand health, including wrist range of motion and to release tension all the way up the facial arm lines to the shoulders and neck.

Karin Singleton
www.meltnc.com

Hello Michael,

Yes, I do, for myself as well as clients. I love the facial expressions when I handshake someone for the first time. They are always pleasantly surprised, which spurs another conversation.

We do the exercises mentioned, plus finger extensions; I like using the reset glove. Most clients forget about the extensors and concentrate on the flexion. We also work on the rest of the arm for optimal hand strength.
Take care.

I don't use straps ever, and that provides pretty good grip strength.

In addition, I like to include farmers walks in my conditioning. Then, if someone's grip strength is really lacking, plate pinches are a great accessory workout to do to bring it up to par.

That would depend upon the client.

If their sport, activity or goal requires that they increase hand strength then I would develop a program for those specific goals, however, I don't have many clients who have long term goals of increasing hand strength.

For my grip strength I use the rock climbing grips for pull ups. Farmer walks are always good too.

Can't beat the tennis ball grip exercise. It fits nicely in most palms. And while it mostly works flexors, that is the most common movement that we willl be concerned with.

Take care.

Hey man, how r ya...

u named many prevalent & relevant choices. I have utilized a few my self personally and professionally. I have reduced my contact w/what I consider heavy weights until implemented in my overall personal program.

Have u ever tried rice n a 5 gal bucket, utilizing very similar motion to what you may be utilizing in some of your exercise now?

Technique is relative to exercise performed...

1. static hang to/precise controlled movement...

2. farmers walk - controlled walk w/a natural posture (head, hips, heels - watch foot force contact) of course incline changes this

3. n a gym setting, so u r always incorporating large muscle exercise efficiency try this:

on cable row machine use the close grip handle ( < )
take the position of a low row motion- legs extended only keep knees soft w/foot contact @ heel & ball of foot! NO TOES...

upper body is erect w/good posture - getting n position:
lean forward grab bar- as u lean back 2 normal start position(root from heel)- using core leave arms extended. once hips r under shoulders w/arms extended- lean frwrd 10-15 dg - flex glutes & lats 2 draw elbows back as if 2 do a rep- still flexing, use an open palm grip (palm facing) @ finger tip 2 full repeated grip motion.

(key is weight used-low knees-good posture-cntrlld elbow position-ability 2 flex precise musculature w/concentrated motion)

u look like a stud...choose a weight that causes u uneasiness holding it n the READY position (u flexd n all) for 8-10 sec (recc.4 safety). If posture is good/natural & motion is fluid u will have full body static exercise 4 ur 4arms.

I usually try to incorporate rather than isolate, most my exercise utilize compound muscle groups. Try it before u knock it...

choose a weight that challenges UR GRIPING MOTION all else is the bonus

Hello Jabez,
Well said...I like your answer and in depth details with some great ideas!

Wishing You Great Success!
Michael

I never ignore any aspect of mechanics for clients. I don't do any extremely long or repetitious programming for the hands/wrists/forearms or any other area. I wouldn't have a client hold a plank for more than 30 seconds, I usually have several reps of 10-15 secionds. Or do a farmers carry for more than 10 yards at a time. It could be risking injury to push beyond a reasonable distance/endurance hold on any exercise. And the value of such long holds/carries has been questioned by numerous studies. I also advise all clients with jobs/hobbies that could lead to them attempting such long endurance strength activities to break the task up into smaller safer segments. I acknowledge that there are those with the genetics to go their entire life without having an issue from being overly strenuous on their bodies. I just meet these types of people very infrequently.