wrist pushups video

[cathal]

i made a post here a while back regarding coach sommers wrist pushups. in case anyone didnt understand the description, here is a video. anyone doing any sort of flat handed work on the floor eg pushups, handstands, planche work etc should include this in their training regimes at least twice a week to prevent wrist injurys
http://www.youtube.com/watch?v=NIeL0AYygiY

[Dave.cyco]

Man! That's great Cathal, thanks. That is much easier than I thought from the descriptions. I was under the impression that the wrist did ALL the lifting. I would like to recommend another variation as well: Keep the fists closed for the duration. You will get a better stretch in the wrist extensors. As with anything though it makes the most sense to do it both ways, and reap a wider array of benefits.

[cathal]

Man! That's great Cathal, thanks. That is much easier than I thought from the descriptions. I was under the impression that the wrist did ALL the lifting. I would like to recommend another variation as well: Keep the fists closed for the duration. You will get a better stretch in the wrist extensors. As with anything though it makes the most sense to do it both ways, and reap a wider array of benefits.

yes dave keeping the fists closed during the pushup is actually the next progression to this version. if your superhuman you can also do these from a wall handstand position :shock:

[Dave.cyco]

Naw, man, I have to rely on the explosiveness of my pushup to get my wrists into straight position again. I can barely even do them on the floor with my fists closed. I did just do a quick set for fun, however, and you can bet I'll GTG these over the next little while, working up to getting off the mat and onto the concrete floor, and maybe someday even the road. :D

[timfortehwin]

nice vid mate! looks awesome. i used to have all sorts of wrist problems in the past.

[demarcoa]

Thanks cathal! saw a pic of Paddy Doyle setting the world record of these, but wwasn't sure the proper way to do them...now I know!
Not as hard as I thought-I thought you kept your wrists flat on the floor the entire time, which hurts.

[Dave.cyco]

Strangely enough, Demarcoa, I find that variation about 10 times easier, and with no pain. I think alot of wrist stretching (which I do every day, easily over a dozen times a day) helps. I used to have bad wrists too, in fact they were so bad that I couldn't even move them through a full ROM without pain.

EDIT:
got to 0:45 in this vid to see the wrist stretch and bloodflow promotion that I highly recommend doing multiple times a day.

http://www.youtube.com/watch?v=6kZuRLkze8M

[demarcoa]

Strangely enough, Demarcoa, I find that variation about 10 times easier, and with no pain. I think alot of wrist stretching (which I do every day, easily over a dozen times a day) helps. I used to have bad wrists too, in fact they were so bad that I couldn't even move them through a full ROM without pain.

I stretch my wrists alot too but I think that violin playing keeps them stiff:(
also I can't do much forearm training without adversely affecting my performances.

[Dave.cyco]

Trust me you can. I have played guitar for over 12 years and when I first got into lifting weights, maybe about 4-5 years ago, wrist curls and the like made my forearms really stiff and my playing suffered- but only for a couple days. As time has gone on I realized the value of stretching my wrists and yes even individual fingers and shaking them about to promote bloodflow and loosen everything up.

Now my playing is as good as it ever has been, but I barely ever practice. I attribute it to my hand/grip/wrist forearm training (which includes dexterity as well as strength. In fact nowadays I can go absolutely hardcore on my grippers, and still recover and be able to play my guitar perfectly within 2 minutes, whether it is just some chords, or all the way through Master of Puppets. I am not trying to brag, I just want you to get the same benefits I got.

Now go to youtube and type in finger fitness, and become a better violinist than you ever thought possible.

[demarcoa]

Awesome Dave! Thanks!
I do a gripper routine that James DeMille showed in his book, 'Bruce Lee's Power Punch'-close & open grippers for 15 seconds as fast as possible, then hold closed for 15 seconds. Repeat. Also intu-flow was good for all my joints, including fingers & wrists, and I squeeze tennis balls. That all good stuff? I just thought you might know cause I don't want to ruin my wrists.
That finger control stuff looks good-
Can't really try it yet did too many chinups today.

Also the vid looks good but I don't have kettlebells :(

[Dave.cyco]

It's all good. Just make sure you give your grip a good solid thrashing once every 3-4 days, then follow up with proper recovery work, including stretching, contrast baths and dexterity work (playing your violin).

You seem pretty enthuiastic, so I imagine you won't mind yet another link.
This guy (http://www.heavygrips.com/training/) is a grip expert and his articles are great.

[demarcoa]

It's all good. Just make sure you give your grip a good solid thrashing once every 3-4 days, then follow up with proper recovery work, including stretching, contrast baths and dexterity work (playing your violin).

You seem pretty enthuiastic, so I imagine you won't mind yet another link.
This guy (http://www.heavygrips.com/training/) is a grip expert and his articles are great.

Hm...every 3-4 days? I do it every other day, working grip/forearms along with core and pushing muscles. (soon I'll be doing full body workouts again but my time has been short lately).
Yeah I've gotten suddenly enthusiastic about training...now it's pretty much all I do on my spare time as school is tough, that and researching about it :)
Thanks for the latest link in the series-:lol:
Guy seems to have good advice, the recovery work seems to be great and I haven't heard about that before really.

[Dave.cyco]

There are a couple ways to do grip. Heavy and hard every 2-3 days is good, but only for 1 or 2 weeks. Anymore and you'll be so sore that your hands won't close on your glass of milk. After that, you do lots of strength work, but do it light. So train the same 2-3 days per week, but using lighter resistance and higher reps, for another 1-2 weeks. De-loading. Fatman was the first person to bring this concept to my attention in a way that made sense, and I have been seeking to apply it ever since. It has worked wonders for my grip strength.

Another possibility is to do a heavy session once a week and light session 2-3 times, but it all comes down to what you can handle, and whether you are improving or not.

And yeah the recovery stuff makes a big difference in the speed of recovery and therefore strength gains.

[demarcoa]

I actually don't rip my arms apart every other day, but work hard & not to failure with a number of moves, usually grippers, tennis balls, fist and finger pushups, one arm hangs and now wrist pushups.
Unfortunately I have only one gripper that I can use. It seems to suffice for now.

[USMC machine]

If you didn't notice in my new training schedule I posted I do wrist push ups, but different variations which I picked up from Paul Zaichik video on youtube.

I ones you posted seem like they aren't very safe, especially for heavier guys. You can easily hurt yourself putting so much pressure on your wrist. So I think these are a better alternative.


http://www.youtube.com/watch?v=HTc-VRRbl0E

[demarcoa]

What is everyone else's opinion on these?
The 'cathal' version was easy the first night but couldn't move my wrists the next day.
Any ideas about building up to those?

[cathal]

the intensity of wrist pushups can be lowered by performing them from your knees or by raising your hands onto a surface. this should allow heavier guys to slowly build up the wrist strength needed to do the regular version

[demarcoa]

Oh yeah of course why didn't I think of that... thanks man!

[Banacek]

cool, i've never seen wrist push ups done before.

[ilrb2]

In addition to Dave.cyco's video, i recommend doing the one stretch at 1:55 in this video:

http://www.youtube.com/watch?v=w5-mJsXSZmM