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  1. #1
    Wolfeye is offline Senior Member
    Join Date
    Nov 2011
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    933

    Default So, about wrists...

    Hi, everyone.

    I was wondering about doing wrists without weights. I don't have the heavy stuff I'd need to build a False Grip Hang, which I need for muscle-ups. I've been trying wrist curls of a sort with some paracord looped around one of my fenceposts, but it doesn't seem to be going anywhere.

    So I'm stuck being strong enough to do the light stuff, but not strong enough to do the middle stuff that I need to do the heavier stuff!

    Does anyone have a way to do this? I've tried the hangs that are on my wrists with my fingers out, but I can't quite swing those. Maybe I just have to bite the bullet & get some more plates or a heavier kettlebell? Maybe there's a sandbag option?

  2. #2
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
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    4,593

    Default

    A number Of years ago I purchased a devise called THE FORMULATOR. With that and IRON MIND hand grips I progressed quite well with forearm, wrist and hand strength. You could also do plate curls. And last but not least would be sledge hammer levers...Dennis
    Last edited by ad5ly; 03-22-2019 at 01:44 PM.

  3. #3
    Wolfeye is offline Senior Member
    Join Date
    Nov 2011
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    933

    Default

    Ah, yes- PLATE CURLS! I forgot about those. I suppose I could get the power drill out & drill a hole in a shovel handle I have so I can do wrist rollers.

    Does anyone know if working your hands (like with towel hangs) will work your wrists (like with false grip hangs)? I hear they're all connected, but they don't usually make much of a point about the workings & implications of different things.

  4. #4
    MostlyFull is offline Senior Member
    Join Date
    Apr 2014
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    154

    Default

    Shovel handle too small. I started with 2 inch thick wall pvc pipe, 2-3 feet long, drilled hole in center, hung a rope so starting position would be arms extended overhead. Start with rolling wrists back, the weaker move. Up, down and up rolling forward, finish down rolling back. Done. Once I got to 25 lbs. I got a 3 inch pvc pipe. Much better for wrist and grip strength. I do one cycle 3 times a week.

  5. #5
    Wolfeye is offline Senior Member
    Join Date
    Nov 2011
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    933

    Default

    Good tip, thanks!

  6. #6
    postandspread is offline Senior Member
    Join Date
    Mar 2011
    Posts
    645

    Default

    Have you tried the kind of wrist exercises used in gymnastics? Lots of online material.
    "Imagine what you'll know tomorrow." - Agent K in MiB.

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