Wrist Muscles

                         

If you have hit a plateau in your weight lifting progress, or are simply looking to dramatically increase your strength than you need to look no further than your wrist muscles. These rarely spotlighted muscles can be a decisive factor in your strength program because if you can’t hold it, as they say, you can’t lift it.

Keep those wrist muscles strong:
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Wrist muscles are responsible for the actions of the wrist joint and also control the movements of your fingers. This includes the action of gripping, which brings us to the main point of why wrist muscles are so important to your strength training. Try a dead hang from a chin up bar and see just how long you can hold on, now apply this insight to your actual chin up routine. It stands to reason that if you can hold on longer than you can likely perform more repetitions as well. Without adequate strength in your wrist muscles you will just drop from the bar early before truly working the large muscles of the chin up.

The wrist muscles cross the wrist and run up the forearm and should be worked both dynamically and in a static fashion. Barbell wrist curls are a great way to build dynamic strength in the wrist muscles, as are weighted rope rolls; wherein a weight is attached to a rope, attached to a pole and twisted until the weight reaches the top.

Farmer Walks are among the best static strength builders for the wrist muscles. In this exercise you hold the heaviest pair of dumb bells you can manage, and walk across the gym floor until you must drop the weight. By the time you drop the weight, your wrist muscles will be screaming for mercy.

You can apply this directly to your deadlift, in which your wrist muscles’ strength largely determines how much weight you can heave from the floor. Also try the alternating grip on your deadlifts; one hand supine, one hand prone, alternating every set. This is a great way to boost your wrist muscles’ strength instantly.

One final word to the wise regarding developing strength in the wrist muscles is to ditch the gloves and accessories. Wraps, gloves, hooks and anything else designed to help you hold onto a weight just rob you of wrist muscles’ strength development as they bare some of the load taking some of the muscle building stimulus away from your wrist muscles. Once you are lifting or holding twice your body weight or more you may need wraps or gloves just to keep the skin from ripping under the sheer weight of the bar. This is an exception to the rule as you’ve already build an appreciable level of strength in your wrist muscles.

So get up, go to the gym and pick up something heavy; I mean really heavy. Heck you can likely find something in your garage that is almost too heavy to hold, and if you live on a farm you are surrounded by heavy machinery that can blast your wrist muscles into a new realm of strength and power.

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