Harmony balls for buildng grip & forearm strength

C0untZer0 · June 25, 2011, 04:50 PM

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

Buzzcook · June 26, 2011, 01:05 AM

Hammering things works. Digging ditches with shovels and grub hoes works too.

Eagle0711 · June 26, 2011, 02:39 AM

I use them also.

mdd · July 3, 2011, 10:34 PM

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.

9-ball · July 4, 2011, 12:17 PM

Just opening and closing your hands in thin air 90 degrees before you works too.

KenpoTex · July 4, 2011, 02:58 PM

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.

BlackFeather · July 4, 2011, 03:11 PM

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!

C0untZer0 · July 4, 2011, 03:37 PM

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:

BlackFeather · July 4, 2011, 05:35 PM

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.

C0untZer0 · July 15, 2011, 11:04 AM

Related article on this:

http://www.shootnj.com/shootingachesandpains.html

kraigwy · July 15, 2011, 11:11 AM

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.

C0untZer0 · July 15, 2011, 11:50 AM

^ 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.

.

FireForged · July 15, 2011, 09:46 PM

I just hope nobody gets carpal tunnel from all these hand exercises.

billinmiss · July 18, 2011, 12:17 AM

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.

Buzzcook · July 18, 2011, 11:22 AM

I unloaded a truck full of furniture and assorted boxes yesterday. It was a pretty good workout.

June 25, 2011, 04:50 PM	#1
C0untZer0 Junior member Join Date: April 21, 2011 Location: Illinois Posts: 4,555	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

July 3, 2011, 10:34 PM	#4
mdd Senior Member Join Date: January 27, 2010 Posts: 626	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. __________________ So many coyotes....so little time....

July 4, 2011, 02:58 PM	#6
KenpoTex Senior Member Join Date: November 12, 2009 Location: SW Missouri Posts: 215	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. __________________ "Either you are the weapon and your gun is a tool, or your gun is the weapon and you are a tool." Matt K.

July 4, 2011, 03:11 PM	#7
BlackFeather Senior Member Join Date: May 12, 2009 Location: West Coast Posts: 450	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! __________________ "Today is victory over yourself of yesterday; tomorrow is your victory over lesser men." - Miyamoto Musashi [Insert random irrelevant religious quote here]

July 4, 2011, 05:35 PM	#9
BlackFeather Senior Member Join Date: May 12, 2009 Location: West Coast Posts: 450	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. __________________ "Today is victory over yourself of yesterday; tomorrow is your victory over lesser men." - Miyamoto Musashi [Insert random irrelevant religious quote here]

June 26, 2011, 01:05 AM	#2
Buzzcook Senior Member Join Date: November 29, 2007 Location: Everett, WA Posts: 6,126	Hammering things works. Digging ditches with shovels and grub hoes works too.

June 26, 2011, 02:39 AM	#3
Eagle0711 Senior Member Join Date: August 25, 2010 Posts: 782	I use them also.

July 4, 2011, 12:17 PM	#5
9-ball Senior Member Join Date: May 21, 2011 Location: Belgium Posts: 340	Just opening and closing your hands in thin air 90 degrees before you works too.

July 15, 2011, 11:04 AM	#10
C0untZer0 Junior member Join Date: April 21, 2011 Location: Illinois Posts: 4,555	Related article on this: http://www.shootnj.com/shootingachesandpains.html

July 15, 2011, 11:11 AM	#11
kraigwy Senior Member Join Date: June 16, 2008 Location: Wyoming Posts: 11,061	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. __________________ Kraig Stuart CPT USAR Ret USAMU Sniper School Distinguished Rifle Badge 1071

July 15, 2011, 11:50 AM	#12
C0untZer0 Junior member Join Date: April 21, 2011 Location: Illinois Posts: 4,555	^ 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.

July 15, 2011, 09:46 PM	#13
FireForged Senior Member Join Date: November 4, 1999 Location: Rebel South USA Posts: 2,074	I just hope nobody gets carpal tunnel from all these hand exercises. __________________ Life is a web woven by necessity and chance...

July 18, 2011, 12:17 AM	#14
billinmiss Member Join Date: July 26, 2010 Location: sw miss Posts: 29	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.

July 18, 2011, 11:22 AM	#15
Buzzcook Senior Member Join Date: November 29, 2007 Location: Everett, WA Posts: 6,126	I unloaded a truck full of furniture and assorted boxes yesterday. It was a pretty good workout.