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Wrist Flexion/Extension 

A man doing a grip exercise

Having particular weightlifting tools to selectively target anatomical areas is key. Having strong hands can change athleticism and can change the outcome of competition. To maximize the intrinsic and extrinsic muscles of the hand train the following grips.

  1. Power Grip

  2. Hook Grip

  3. Ball Grip

  4. Pinch Grip

  5. Finger Ab/Adduction

  6. Precision Grip

  7. Wrist Flexion/Extension

Wrist position affects grip strength. In general, a person will self-select without instruction a position which they can produce the most power. Studies indicate that this position is when the wrist is at a roughly 35 degree angle and deviated slightly towards the ulna of the forearm. When the hand grabs an object and the wrist is extended or closer to a neutral radio-ulnar position grip strength is reduced.

Wrist Flexion/Extension and the Pendulum Grip Cart

Wrist Flexion/Extension and the Pendulum Grip Cart

To train your wrist, hold a rectangular wrist roller with a pinch grip. Choose a weight  and a repetition range (example: 8-12 reps). The exercise is done by extending and flexing the selected weight and the chosen number of repetitions rather than rolling the weight up.

Periodically train with rectangular rollers of varying thickness to Get the wrists Strong.

The Pendulum Strength Grip Cart
The Pendulum Grip Cart


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Mount Pleasant High School
Churchill High School