wrist flexion strength

[austinslater]

What is everyones favorite method for increasing wrist strength? For me, other then pulling at the table, wrist flexion strength seems like one of the easiest to train for and is relatively easy to transfer to the table. I like plate wrist curls, thick bar wrist curls etc. Lately I like doing pullups with bent wrists. I usually just do holds or lockoffs at the top of the lift. Whats everyone elses thoughts on this?

Austin

[austinslater]

One thing I forgot to mention is that these can be done with a hammer curl grip, underhand grip and also with a rope or towel. I think all 3 are important depending on how you pull. I like doing all 3.

[Mr. Espey]

I use a thick handled barbell for wrist curls conventionally and hanging with an overhand grip. I also use a thick handled wrist roller.

[austinslater]

Ryan,

Are you doing your wrist curls standing with the bar in front? Ill have to try those . . .

[Mr. Espey]

Standing with the bar in front of my body... but palms facing my body.

[austinslater]

Ive done these in the past and forgot about them. do you have a rep range you prefer with this movement? Also what kind of weights do you use? I tried these today and they didnt bother my sore wrist. I pulled with Steve Phipps on saturday and Im still paying from the beating I got.

[Mr. Espey]

I super set regular wrist curls then these... about 15 reps each to failure and beyond with cheating. 4 sets immediately following 4 sets of finger blaster, followed by wrist roller.

[austinslater]

Thanks! Since people where complaing that not enough posting was being done Ill ask a couple more questions.

1. regular wrist curls: Im assuming these are just your normal wrist curls with hands on legs or bench?

2. Do you do this workout 2xwk or just once?

3. One thing Ive struggled with is the order of doing thick bar deads and thick bar wrist curls. Do you have a preference? I lean towards doing heavy thick bar singles/holds and following that with the wrist curls but not sure which is better. Thanks for taking the time to answer questions buddy.

Austin

[Mr. Espey]

1 - Forearms resting on legs... but at 45 degrees to the floor so there is resistance throughout.

2 - Once per week for forearms / grip... I was doing more but found myself overtraining greatly. There is more to the workout... I just emntioned the 1st 3 exercises.

3 - I don't do thick deads... but I never use straps on anything. When I do shrugs they are with 155lb thick handled farmer's walk handles and i do them very slow and hold for a long time. I find my supporting grip comes from controlling the thicker handled bars.

We have to keep posting Austin... maybe some others will jump in soon.

[nikstraub]

I'll jump, I find barbell wrist curls way to brutal on my wrist. I like using the wrist roller. And here is a tip for those who do use a wrist roller. Roll your normal weight up half-way and let one hand go and hold with the other.