Hang snatch 2-2-2-2-2
Bench press 3-3-3
Snatch grip deadlift 3-3-3
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The Other Side of Grip Strength
Harkening back to a couple of weeks ago, there was a post regarding how to build better grip strength. There is a whole other side to having a strong grip….. your forearm extensors. The forearm extensors help to open the hand, extend the wrist, and move the fingers. How does this relate to grip strength? If we work so much on working the muscles to close the hand and don’t work conversely to work on the opening of the hand, then we create an imbalance. This imbalance can lead to tight and overworked muscles, wrist pain, and elbow pain. What also contributes to that weakness/fatigue is that we live in a land where computers consume a lot of our daily time, we type our reports, update our status’, act like we are working when the boss is looking. Little do we realize, our forearm extensors are doing lots of work continuously holding our wrists up and moving our fingers to type those words.
A great exercise to work on the muscular endurance of your forearm extensors and help with wrist and elbow pain is Banded Hand Opening. All you need is a thick (about 1/2″) rubber band.
Step #1 – Place the band around the tips of the fingers including the thumb.
Step #2 – Open the fingers, fighting the tension of the rubber band.
Step #3 – Repeat for 2 – 3 sets for 15 reps.
Watch the following video for a GREAT stretch to do throughout the day and before workouts that will help to loosen the forearm extensors.
FRIENDLY REMINDERS:
JULY 19TH – HINSHAW SEMINAR: A few spots are still available. Go to the Events page for more details and registration.
JULY 26th – VERVE POOL PARTY: 2pm – 5pm @ the pool @ Exdo Center
AUGUST 2ND – IN-HOUSE OLYMPIC LIFTING COMPETITION – e-mail courtney@crossfitverve.com for all of the fun details!
