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In the latest video recounting his workout, the YouTube Geek Climber spent 30 days working on his grip strength doing the wrist roll, an antagonistic muscle training exercise that develops the often under-trained wrist extensors and flexors. , and which involves rotating the pole in your hands to wrap a weight (which has been tied with a rope or cord) up and then down.
He started on day 1 with 10 pounds before peaking at 15. “When I woke up the next day, my entire upper body was very sore,” he says. “It was quite shocking to me … I feel like the rolling of the wrist activates parts of my muscles that have never been activated before.”
He consulted with fellow vlogger Jason Hooper, a physiotherapy doctor, about good shape. Hooper recommends performing this movement with the wrists in a pronounced position, with the arms at a 90 degree angle by your side: too often people will attempt this movement with their arms fully extended in front of them, resulting in shoulder fatigue. . . Hooper also points out that the eccentric second half of the wrist roll, which involves lowering the weight, is the most difficult, but also where the greatest benefits of this exercise lie.
Following his conversation with Hooper, he began doing 3 sets of 1 full repetition at 10 pounds, performed twice a week. He soon found that his muscles started to feel less sore as his body adjusted to the new exercise routine, and so he gradually increased the weight over the 30 days.
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After just a month of twice-weekly wrist workouts, he was able to dramatically increase his grip strength, his maximum in a single repetition dropping from 15 pounds to 25 pounds – though he’s not sure which one. effect this will have on its escalation. .
“The improvement is most likely getting better from V7.3 to V7.5, the kind of improvement you can’t see for sure,” he says. “Anyway, I feel like I got better.”
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