This can make or break you in the gym
Published: Fri, 02/01/13
Since you do so much more than just go to the gym and walk on
the treadmills, then this message is for you.
the treadmills, then this message is for you.
Wouldn't you agree that one of the key areas of the body that is
important to your success is your wrists?
important to your success is your wrists?
After all, they are involved in just about everything you do: Bench Press,
Pull-ups, Push-ups, Kettlebell work, and many, many more lifts. The
wrists can pretty much make or break your success in the gym.
Pull-ups, Push-ups, Kettlebell work, and many, many more lifts. The
wrists can pretty much make or break your success in the gym.
If your wrists feel great, then you will be pushing and pulling in your
workouts like a champ. But if your wrists are sore all the time, they can
hold you back, stifling your results and choking out your progress.
workouts like a champ. But if your wrists are sore all the time, they can
hold you back, stifling your results and choking out your progress.
With that in mind, here are the top 3 actions to take when training to prevent
nagging wrist pain:
nagging wrist pain:
1.) Keep Your Wrists Straight Whenever Possible
On most pulling and pushing movements the wrist will perform and feel the
best when your wrist is straight. Avoid any kind of lateral angling of the wrist
when doing lifts such as Kettlebell Snatches, Dumbbell Rows, Bench Press
and other lifts where a barbell or dumbbell is used.
best when your wrist is straight. Avoid any kind of lateral angling of the wrist
when doing lifts such as Kettlebell Snatches, Dumbbell Rows, Bench Press
and other lifts where a barbell or dumbbell is used.
The pictures below are of the Dumbbell Row. Notice in the first picture the
wrist is bent. This can cause pinching and other problems in the wrist joint.
Glance at yourself in a mirror or have a training partner keep an eye on your
wrists to make sure you are keeping them straight like in the second picture.
wrist is bent. This can cause pinching and other problems in the wrist joint.
Glance at yourself in a mirror or have a training partner keep an eye on your
wrists to make sure you are keeping them straight like in the second picture.
Improper Wrist Angle:
Correct Wrist Angle:
2.) Avoid Getting Locked Up
Sometimes when you train with machines, they "lock you" into a plane of motion,
dictating how your body can move. This can be very hard on your wrists, especially
if your body does not fit the mold the manufacturer had in mind when designing the
equipment.
One example of machines that can be TORTURE for the wrists are curling machines.
They often lock your elbow down onto a pad or bench. This means that a great deal of
stress will be put on the wrist, and you will be gritting your teeth in pain when you train.
Instead of getting "locked into" a movement pattern, opt for exercises that permit your
body to move how it wants to, such as Dumbbell Curls, instead of a machine.
3.) Keep Your Wrists and Forearms Limber
If the forearm muscles or fascia (thin tissue surrounding all muscles) become tight, they
can keep the forearm and wrist from moving properly. This can limit your range of
motion and can lead to substantial discomfort on lifts such as Front Squats and Curls.
The best way to keep your wrists and forearms limber is stretching. Stretching may seem
like a time-eater, but it can actually go a long way toward preventing achy joints and
wrist injuries. A real good stretch for the wrist and forearms is the Thumb and First Two
Stretch.
Place the right hand between the middle and ring finger of the left hand. Grab the
thumb, index finger, and middle finger with the right hand and then gently extend the left
arm. You should feel a stretch from your hand all the way to your elbow. Perform this
between sets for a few seconds and it can keep your lower arms from getting too tight and
causing further wrist problems down the road.
If you are plagued by wrist pain every time you train, then you may need to give your
wrists a little more loving care. Fix My Wrist Pain is an ebook that is packed with
methods for keeping the wrists in good shape, preventing injury and pain from setting in,
and correcting situations you might already be experiencing.
For more information, check out Fix My Wrist Pain <<<< Last Day On Sale
Keep training hard,
Mike Westerdal
CriticalBench.com