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Wrist Strength Workout using #STEELMACE: Warm up: 5 minutes (wrist, elbow and shoulder focused) 1. Offset Wrist Rolls 2. Single Arm Pike 3. Ulnar Deviation 4. Radial Deviation 5. Supination/Pronation 6. Mace Head Grabs 7. Extensions 8. Full Circle 9. Half Circle 10. Metronome 11. Back Switch 12. 360 13. 10 to 2 14. Single Arm 360 15. Single Arm 10 to 2 16. Offset Extended Holds 17. Front Raises with Pause Exercises can be done traditionally: 3 sets x 10-15 reps Note: You can add a few of these exercises to your current workouts. You do not need to perform all of these exercises during one workout session, although that can be done. BENEFITS OF IRON HARD WRISTS: - Reduces the risk of injury…and this goes way beyond just wrist injuries. Your hands, elbows, shoulders and even back may be saved someday by having strong wrists. - Prevents tendonitis and carpal tunnel. Having strong wrists can help protect our wrists from these common issues. - Stronger grip. This one is pretty self-explanatory. Wrists and forearms play a vital role in grip strength. - More powerful through your movements. Strong wrists and forearms (and therefore grip) will allow you to have proper form and not compensate in other areas of your arms and body. Thus, your movements are stronger (i.e. you can lift more). - Straight wrists during lifts will stop you from putting unwanted pressure on your wrists AND it makes for optimal strength by offering a path of least resistance. Furthermore, for sports like boxing and MMA, you will throw much harder punches once your wrists and forearm strength increases, as you will have more direct force. - Boosts Hypertrophy. With proper wrist strength, you will have correct form, so the right muscles are being worked properly. And, your wrists will have more endurance, meaning your wrist won’t give up before your muscles do, which allows you more time under tension. Heavier weights, more reps, and you are on your way to maximizing hypertrophy (just make sure your diets in check too). In terms of calisthenics and yoga, it greatly improves the ability to do handstands, muscle ups, dips, and more. - Increase blood circulation to the wrists, leading to healthy mobility in our hands. Not only do people who play sports where there’s a high impact and force on the wrists and people who lift weights need strong wrists, but they are also important for anyone and everyone, because daily life requires the use of those puppies every single day. Plus, you never know when you will need your wrists to be strong (say you take a fall or get into a fight)…it’s better to stay #alwaysready, as you never know when shits gonna hit the fan. There won’t be a notification on your phone, that’s for sure. Remember, you are only as strong as your weakest link. WRIST ANATOMY: Wrists are incredibly complex joints with many bones, ligaments, connective tissue, nerves…and some muscle. Your wrists are capable of a wider range of motion than most other joints in your body, as they have multiple ranges of motions. Here are the four types of movements that our wrists are capable of: - Wrist Flexors (flexion): moving your palm forward towards the under part of your forearm. - Wrist Extensors (extension): moving your palm backwards towards the top part of your forearm. - Supinators (abduction): moving your palms up. - Pronators (adduction): moving your palms down. When comparing this to your knee joint, you realize just how mobile your wrist joint is, as the knees only have flexion and extension movement.
