The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 10 of 10
  1. #1
    hapworth is offline Junior Member
    Join Date
    Feb 2012
    Posts
    11

    Default Convict Conditioning 2: Fingertip Pushups... How do they work the extensors?

    Hey All!

    Sorry if this is something elementary that I'm missing. I'm still absorbing the material and working through the material slowly just to get it down pat. The grip stuff in CC2 definitely spoke to me as I'm training to be a massage therapist and want these hands of mine to last as long as possible. So I've added it to my usual CC workouts... Eagle Claws and Hangs and FTPUs. However, one thing is confusing me a bit...

    Hangs are supposed to work your flexors (generally the muscles on your inside forearm for those who don't know). That, I get. The book then talks about how it's important to work the opposite muscles (agreed) to balance out, and suggests doing the FTPU to work the extensors (outside forearm). I don't understand how this exercise works the extensors... maybe I missed something or my technique is off...

    If only my fingertips are touching the wall in the case of Wall Pushups, and the fingers are kept as straight as possible without my palm touching the surface... the pressure on my fingers during the push is trying to force my hand open... so my flexors need to apply pressure to meet it and keep them in the position they're in. Where do the extensors come in?

    It seems like doing something weird like pushups on your knuckles with your fingers straight (like a weird opened fist) would work the extensors because now you have to force the fingers to stay open... Or even just regular pushups would work the extensors more than the FT variety (trying to distribute the pressure evenly throughout the hand instead of just the heel... making me want to make my hands as straight as possible therefore engaging the extensors).

    Anyways, someone please shed some light on this! Much appreciated!!
    -h

  2. #2
    Al_Kavadlo is offline Senior Member
    Join Date
    Nov 2011
    Location
    NYC
    Posts
    304

    Default

    My understanding is that fingertip push-ups work both the flexors the extensors isometrically, sort of like how a stabilizing your body during a plank works both your abs and your lower back at the same time.

    If you want some more extensor exercises, check this out: http://www.alkavadlo.com/2010/11/24/...istic-balance/

  3. #3
    hapworth is offline Junior Member
    Join Date
    Feb 2012
    Posts
    11

    Default

    Hey Al!

    Thanks for writing back. I thought it might have been the answer but it doesn't seem to meet the idea of having both sides balanced. They present it in CC2 as the exercise you have to do to balance out all of that flexor work from the hangs and such... so if hangs burn up our flexors... how would doing an exercise that kind of works the extensors and continues to really burn the flexors (in what I feel anyway) offer any kind of balance?

    It still feels like doing a regular plank (not the lovely RKC flavor... the one with flat palms) while focusing on spreading the load throughout the hand instead of just the heel or even the regular pushup with the same idea in mind would work them better.

    Not trying to cause problems, just trying to do my best with what I got and wanting to understand as well as making sure I'm doing it right! Any idea of what Paul Wade would say about this? I know in the quotes for the book, Mark Reifkind calls out this exercise specifically in the praise for the book and in terms of working out extensors.

    I'll check out the post, Al. Always love your work! Any suggestions for specific bodyweight exercises for the extensors that haven't been mentioned yet? Would love to keep the theme if possible .

    Thanks!
    -h

  4. #4
    hapworth is offline Junior Member
    Join Date
    Feb 2012
    Posts
    11

    Default

    Whoa, looks like this has been addressed on the forum before and I haven't hit it up yet. Didn't see it before! Those interested... How do fingertip push ups work the extensor muscles? Convict Conditioning 2 related

    I haven't read through it yet, but hrm. Good to see I'm not crazy .

    -h

  5. #5
    hapworth is offline Junior Member
    Join Date
    Feb 2012
    Posts
    11

    Default

    Just finished the thread and still a bit stumped. Though Brett Jones' post about Rif's "Active Extension" and "Spreading Through The Floor" gets more extensor activation. My understanding is during a FTPU, you need to think of driving the force through the surface and outwards... kind of like diffusing the force into the Wall/Floor. If this is the case, someone really needs to say this! I get that may be why the Coach said to keep your fingers as straight as possible but it's something I could see a lot of people missing.

    Whether this is right or wrong, would love either The Coach himself or even The Rif to chime in!

    -h

  6. #6
    DTris is offline Senior Member
    Join Date
    Nov 2009
    Location
    Dayton, OH
    Posts
    856

    Default

    When you press down you should not focus on pulling the fingers down on the floor but on extending out through the tips. The weight will try to bend the fingers back to much and the extensors must stay tight to prevent this.

    That is my understanding anyway.

  7. #7
    Striker is offline Senior Member
    Join Date
    Mar 2011
    Posts
    161

    Default

    I would recommend doing these for good wrist and elbow joint health (maybe fingers too):

    http://www.youtube.com/watch?v=NIeL0AYygiY

    Months ago I started doing these on my knees and today for the first time I tried doing them all out like in the video and did four in a row.

  8. #8
    vhp01 is offline Member
    Join Date
    Nov 2008
    Location
    Maine
    Posts
    85

    Default

    I didn't really understand how they would work either, until I started doing them. I guess it's just something you have to feel for yourself to get it. My work has a ton of repetitve motion and at times would go numb at night or doing certain things. When I started doing the finger extensions it has seemed to balance things out, and my hands rarely go numb now. Except when I forget to do them.

  9. #9
    Wolfeye is offline Banned
    Join Date
    Nov 2011
    Posts
    943

    Default

    I think Al might be right about it working them isometrically. I tend to unfurl my fingers against my other hand (either individually uncurling them or all of them straight & unfolding- usually both). Seems to work. Another exercise is to bury your hand in some sand (making a beak shape & sort of grinding it down) and then open it against the sand (not as adjustable as using your other hand, though- it might get too easy).

  10. #10
    JasonL.Ac. is offline Senior Member
    Join Date
    Nov 2008
    Posts
    709
    Blog Entries
    75

    Default

    It doesn't really, it's more along the lines of Ido Portal's straight arm/bent arm concept.

    If you're training to be an LMT though (a profession with a high rate of hand and wrist injuries), grip work etc is not what's going to make the difference in hand health.
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close