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Old June 25, 2011, 04:50 PM   #1
C0untZer0
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Harmony balls for buildng grip & forearm strength

I work out regularly with grips, rolling up a weight on a stick with rope - and unrolling it. And I also use Harmony / Bao Ding balls. I started out with the novelty one and now I use 1¾" solid steel balls. I don't happen to believe any of the stuff about them healing or balancing energy or any of that. I just do the exercises with some faily heavy carbon steel balls and it does give my hands a workout.

These exercises as well as doing pull-ups helps strengthen my grip and maintain muscle mass in my forearms.

http://www.youtube.com/watch?v=WfRVjwV7qeA&NR=1
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Old June 26, 2011, 01:05 AM   #2
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Hammering things works. Digging ditches with shovels and grub hoes works too.
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Old June 26, 2011, 02:39 AM   #3
Eagle0711
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I use them also.
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Old July 3, 2011, 10:34 PM   #4
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I generally use a grease gun. Not the fun kind....the kind that applies thick petroleum lubricant to bearings. Grew up on one working on the farm. That and building fence using a pair of pliers all day will make your forearms tired as hell. After doing this since ten years old, hand strength is not a concern of mine. I can't break my john deere pliers, but I can make the handles flex a good half inch.
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Old July 4, 2011, 12:17 PM   #5
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Just opening and closing your hands in thin air 90 degrees before you works too.
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Old July 4, 2011, 02:58 PM   #6
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Captains of Crush grippers are great also.

I think grip strength is a highly underrated component when it comes to the fighting arts. Some people develop it as a natural occurrence of their activities (lots of manual labor, training in judo/jiu-jitsu or stick-fighting, etc.). That said, some focused training will result in significant gains.
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Old July 4, 2011, 03:11 PM   #7
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The Ninjutsu and Eagle Claw styles did a lot of training holding jugs with their finger tips to the sides of their bodies. Smaller logs work well too. I agree with KenpoTex on that one, it's very underrated and honestly not often trained well.

Another training method involves bamboo chop sticks tied tightly together. I'd say a little over an inch altogether. Then you place it between your palms and roll it between them in a prayer position. Do it often throughout the day. Supposedly after two years of that you switch to metal ones... I haven't gotten that far.

Remember to BREATHE!
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Old July 4, 2011, 03:37 PM   #8
C0untZer0
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I actually do a whole exercise regimin everyday to keep building up muscle mass in my forearms and to improve my grip.

My biggest problem right now is holding the pistol out and keeping it on target, after a while the target just doesn't stay perched on top of my sights - it's swerves all around like a crazy UFO.

But building strength in my arms makes that situation better.

Here are the other exercises I do:

Hammer curl:

http://www.exrx.net/WeightExercises/...ammerCurl.html

Ulnar dumbell:

http://www.exrx.net/WeightExercises/...arFlexion.html

Wrist curl:

http://www.exrx.net/WeightExercises/...WristCurl.html

I also do the crush grip:



And wrist roller:

Attached Images
File Type: jpg wrist.jpg (5.6 KB, 1691 views)
File Type: jpg crushgripper.jpg (7.8 KB, 1487 views)
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Old July 4, 2011, 05:35 PM   #9
BlackFeather
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For steady holding, another exercise we did in Kung Fu was hold a staff straight out and keep it level. You may try the same with something like an empty gun or even better a broom. Wrist weights aren't the same, and a longer object is better to train the eyes for a level hold. Just throwing some stuff out there.
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Old July 15, 2011, 11:04 AM   #10
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Related article on this:

http://www.shootnj.com/shootingachesandpains.html
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Old July 15, 2011, 11:11 AM   #11
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Here is a novel ideal for building strength in your shooting hand.

Try holding a pistol out there, dry firing while you maintain proper sight alignment.

I've found it works quite well.

Hand (trigger) and eye coordination is what your looking for more then strength.

Google Kim Dyer, one of the best Hard Ball shooter I've ever seen. She weighted about 90 lbs and stood 5 ft nothing when she shot for the army.

Her wrist was about as big around as my trigger finger.
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Old July 15, 2011, 11:50 AM   #12
C0untZer0
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^ I agree with this - S&W created a device that really helps develop the muscles if used for dry firing in this way - SKU# 170231

It's kind of expensive but if you practice holding it out like a pistol it will definately build up all the right muscles:

S&W Workout

They come in defferent weights, you can start out with thr lighter models and increase the weight as you get stronger:

S&W Exercisers.



.

Last edited by C0untZer0; July 15, 2011 at 01:53 PM.
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Old July 15, 2011, 09:46 PM   #13
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I just hope nobody gets carpal tunnel from all these hand exercises.
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Old July 18, 2011, 12:17 AM   #14
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A few years ago, when I did more weight training, I noticed that as I did curls to strengthen my biceps that it also strengthened my grip, immensely.

FWIW.
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Old July 18, 2011, 11:22 AM   #15
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I unloaded a truck full of furniture and assorted boxes yesterday. It was a pretty good workout.
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