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Physical training for your wrists

Love Machine

Love Machine

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So I discovere during the last class that I took that my dainty wrists are not able to lock properly in order to absorb pistol recoil. I gotta build some better arms! Does anyone have a list of exercises I can do in the gym to up my wrist strength?
 
The bride has wrist issues, she was given an exercise where she holds little dumbells and does wrist curls for lack of a better term, the alarms are supported so as to isolate the muscles used for the wrist.

There are also grip strength things but she it was suggested to use a stress ball. Of course she isn't training for firearms so you may want to use more weight and maybe a tennis ball
 
Boghog1 said:
The bride has wrist issues, she was given an exercise where she holds little dumbells and does wrist curls for lack of a better term, the alarms are supported so as to isolate the muscles used for the wrist.

There are also grip strength things but she it was suggested to use a stress ball. Of course she isn't training for firearms so you may want to use more weight and maybe a tennis ball
Click to expand...
Mine:
20240213_064642.jpg

a.k.a. my Squeezie Toy. The physical therapy guys had me squeezing things like it (but not adjustable) after I got hurt at Great Glen in 2015.
 
This will help with the cumulative disintegrating effects of your wrists absorbing recoil

musculoskeletalkey.com

The Sauvé-Kapandji Procedure

Videos corresponding to this chapter are available on DVD and online. INTRODUCTION Arthrodesis is the most reliable and durable surgical procedure for the treatment of a joint disorder, with the ma…
musculoskeletalkey.com

Philip E. Blazar, MD - Brigham and Women's Hospital

Philip Blazar, MD, is Chief of the Hand and Upper Extremity Service, Brigham and Women's Faulkner Hospital, as well as an attending on the Hand and Upper Extremity Service and the John B. and Buckminster Brown Professor of Orthopedic Surgery at Harvard Medical School. He is board certified with...
physiciandirectory.brighamandwomens.org physiciandirectory.brighamandwomens.org
 
Last edited:
1776 said:
This will help with the cumulative disintegrating effects of your wrists absorbing recoil

musculoskeletalkey.com

The Sauvé-Kapandji Procedure

Videos corresponding to this chapter are available on DVD and online. INTRODUCTION Arthrodesis is the most reliable and durable surgical procedure for the treatment of a joint disorder, with the ma…
musculoskeletalkey.com

Philip E. Blazar, MD - Brigham and Women's Hospital

Philip Blazar, MD, is Chief of the Hand and Upper Extremity Service, Brigham and Women's Faulkner Hospital, as well as an attending on the Hand and Upper Extremity Service and the John B. and Buckminster Brown Professor of Orthopedic Surgery at Harvard Medical School. He is board certified with...
physiciandirectory.brighamandwomens.org physiciandirectory.brighamandwomens.org
Click to expand...
So I should break out the Dewalt and drive a screw through my wrist?
 
Another avenue might be to check your grip.

If you're gripping low, a handgun has more muzzle flip. It's basic leverage.

I find that recoil management isn't the horizontal movement, that's easy - it's the vertical movement of the muzzle. I've got good upper body strength, so that's never been a real issue; but I find it's a lot easier to get the gun back on target for successive shots if I've got a good high grip on it.
 
One of the main reasons I got into shooting so much was because I shattered my left hand. Put back together with multiple pins and screws, once everything was removed the Occupational Therapist spent months getting nowhere with flexibility and strength. Literally was getting told that I'd never regain full function. Then I met a USPSA guy who made me shoot 500 rounds a day for a couple weeks. I was not working yet, but had been reloading. After those couple of weeks my left hand had more flexibility and was stronger than the never broken right hand. So, short story long... shoot more.
 
I have all the weights, strengtheners, braces and bands. And did all the physical therapy.

They didn't do 💩
 
It’s not always muscles. I shot a match Saturday. Saw orthopedic today to check out what looks like torn rotator cuff. Helping out at kids match this weekend and shooting match next weekend.

I missed winning my division by .71. Yeah, less than a second. And I can’t help thinking that I should have pushed harder, ignored the pain better. Gonna see if I can redeem myself weekend after next.

My wife is not happy.
 
Get a 12-14 inch long piece of wooden dowel, drilll a hole in the center of the length and attach a piece of cordage with a light weight on the other end. Roll it up, roll it down.

Work palms up and palms down.
 
Ray Chapman (RIP) told me that he used the spring type grip strengtheners to build his shooting grip.

He would place a coin between the two grips and then hold it for as long as he could without dropping the coin, take a short break, and do several sets.

Uzi2 said:
Get a 12-14 inch long piece of wooden dowel, drilll a hole in the center of the length and attach a piece of cordage with a light weight on the other end. Roll it up, roll it down.

Work palms up and palms down.
Click to expand...
I made one out of PVC pipe and normally clip a full Nalgene water bottle on it.

Grip strength.jpg
 
Andy in NH said:
Ray Chapman (RIP) told me that he used the spring type grip strengtheners to build his shooting grip.

He would place a coin between the two grips and then hold it for as long as he could without dropping the coin, take a short break, and do several sets.


I made one out of PVC pipe and normally clip a full Nalgene water bottle on it.

View attachment 850551
Click to expand...
That's interesting, rolling motion with both hands at the same time?
 
Love Machine said:
That's interesting, rolling motion with both hands at the same time?
Click to expand...
No.

I suppose you could, but I use the "alternating grip and curl" technique (I just made that name up) to winch the weight up and down.

The exercise can be done palms down or palms up.

Kinda like this (not my video):


View: https://www.youtube.com/shorts/LFO3reEvhFQ

Holding the pipe by the ends (palms facing each other) and winching the weight up and down really sucks!
 
Kinetic exercises: Farmers carries, kettle bell swings, mace and other object movement exercises where you are gripping hard through motion.

Static exercises: Wrist barbell curls, deadlifts of any variety, standing dumbbell curls, towel pull ups.

Grip strengthening gadgets: I like varigrip:


Adjustable tension so you can progress it and work fingers individually.
 
Attend as many NES get togethers that you can and talk to the pivot man. Over all strongest and most stamina.
 
Do you think you're weaker than, say, Lena Miculek? Or do you think it's more about your grip than your wrists?
 

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