Build Wrist Tendon Strength in 5 Minutes

Рет қаралды 46,273

2 ай бұрын

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Пікірлер: 124

@TheMovementSystem Ай бұрын

The Key to Building Strong Tendons (Full Body): kzfaq.info/get/bejne/b9N_n7Fq0arLj4k.html

@Northwindbreeze Ай бұрын

thank you so much! But the question with me is, can you hurt your tendon by overloading it too heavily? Thanks

@RoninSerradaEscrimadore Ай бұрын

You need to do a video on the tendons of the foot, the plantar fascia. Old soldiers, martial artists, soldiers, runners, and anyone who's spent a career on their feet all day for years and decades will appreciate it.

@balbibou Ай бұрын

Where is my rice bucket

@danilo2143 Ай бұрын

Traditional Martial Arts do a lot of this kind of training (isometrics and slow movements). That's because, in high velocity and force (power movements) the tendon don't actually do a lot in the contraction, but the antagonist muscle's tendon receives a great amount of tension in order to stop the movement before the articulation just breaks of.

@oshkotosh2341 Ай бұрын

Cheers!

@f6nd Ай бұрын

can u explain in simpler terms

@Alvaro1ization Ай бұрын

@@f6nd in sports like martial arts, the tendon of for example the front part of the wrist may not be working too much in a certain movement, but the tendon of the back part will be working at slowing down the muscles so you dont get injured

@Dwinna1 Ай бұрын

@@f6ndits like trowing a ball. People got injured alot in the shoulder because the muscle responsible for stopping the arm is in most cause undertrained. Resulting in tendon injuryin the shoulder

@klever2183 28 күн бұрын

What exercises could be taken from marial arts to develop tendons?

@itmamrashidmahi8683 Ай бұрын

bro unintentionally guided us for being an arm-wrestler😂

@lorcan8484 Ай бұрын

Cringe comment. this isn't even close to AW specific exercise. you sound like some normie thinking forearm exercise = aw exercise 🤓

@vladcraioveanu233 Ай бұрын

This might be why ISOMETRICS ARE THE WONDER WEAPON OF STRENGTH BUILDING ACCORDING TO OLD SCHOOL WEIGHTLIFTERS (see Bob Hofmans' power rack back in the 50s and Paul Anderson's heavy supports etc.), as strength is given more by tendons and connective tissue.

@DrJoyClips Ай бұрын

These are good tips my friend. Dealing with injured athletes in this area, the next important step for wrist/hand issues, I believe, is to teach them how to integrate the fascia/connective tissue and muscle upstream. Involve more of their upper arm, pecs, lats, etc. to help distribute, load and absorb forces more evenly across the system as opposed to the local tendon where the injuries keep occurring. Keep up the good work!

@GKMusik1 29 күн бұрын

Great advice, great delivery subscribed

@jonathandock8416 Ай бұрын

I like your videos!thanks for sharing! All the best from Belgium

@justinlima2892 Ай бұрын

Please make a video about cartilage and ligament rehab and strengthening. As a boxer and weightlifter wrist injuries are one of my worst nightmares. Anyways, this video you've uploaded is indeed helpful 🎉

@ceoofny9076 Ай бұрын

Great Work!

@ToeMass123 Ай бұрын

Great content thank you 👍

@JohnBullard Ай бұрын

I do grip and pinch work, lots of pullups from towels, balls, rope, etc., and that is isometrics, but nothing has ever made my wrists and hands stronger and noticeably bigger like steel clubs, mace bells, and kettlebells. In the last year, my hands and forearms have gotten about 10-20% larger. I think its mostly the club bells. Buy them used and learn the basics from KZfaq vids. Swinging weights will also build a really powerful core

@DDLDIDD Ай бұрын

AYOOOOO THIS IS THE ONE I WANTED

@Bamaboompa Ай бұрын

Interesting that your video popped up over there on the right side of my screen 🙄 When I turned 70 beginning of the year & COMPLETELY out of shape I started lifting weights. 3 days a week upper, legs, different uppers. One of the exercises I added was wrist curls to build that strength. BUT watching another geezer workout video a week ago I added a farmers carry as a warmup to my routines. Built up to 35 pound dumbbells so far I do a fast lap around the gym. Certainly works on my grip gets blood flowing and improves balance as well. Thoughts?

@klever2183 28 күн бұрын

Great video

@ommkarjyotiprakash3870 Ай бұрын

It was helpful thanks...

@smaleyfice5846 28 күн бұрын

Aye I saw morril tower in the background of that sprinting clip, Go Bucks!

@shawnwegner3746 2 күн бұрын

Makes sense. thanks'

@ActivateTrueHealth Ай бұрын

Wow brilliant video! There's not many here on KZfaq that understand you need to have a high load to actually engage the damaged part of the tendon. I have a couple questions: are isometrics truly better than slow eccentrics for tendon strength? Does the research support this? And does this apply to ligaments as well? I have a damaged central TFCC in my wrist (aka torn ligament) and I can't find much research on how to strengthen ligaments. Thanks a million

@christhetanman2639 Ай бұрын

Good stuff, thank you for sharing! Do you know if there is a similar training that would develop tendon strength and/or rehab the tendons in the elbow for pitching in baseball? I’ve noticed that tendon injuries are on the rise for professional MLB pitchers and it seems like there must be some sort of training to help “bullet proof” their tendons.

@Blakezzzzzz Ай бұрын

Fat Gripz baby they’re cheap and awesome. Come in different sizes too. I use the big blue ones

@pepstriebeck1163 Ай бұрын

Viscoelastic Creep sounds like a at least semi-sophisticated insult to me.

@johnformanczyk4605 Ай бұрын

Yeah whatever, You Viscoelastic creep 😂

@marksteven6116 Ай бұрын

Thanks

@ramasaputra6205 Ай бұрын

i have 4 wrist injury in my history 5 year of training, but the most painful one has got to be the Skieers thumb, oh my god it took me 2 years to recover from it. I also injured my ulnar and my dorsal as well. i also born with a hypermobile joint so i think im very susceptible to injuries on my joint. At this point i am so tired of wrist injury and decided to train armwrestling, i focus a lot on doing wrist curl, rising curl with belt, pronation curl, reverse wrist curl and a bunch of heavy isometric for my wrist. I am now injury free because of it. I hope people would focus training their wrist like they train their biceps/triceps

@konstantinkalashnikov8123 28 күн бұрын

Great for armwrestling, thanks bro 🦾💪👊☝️

@ecoleBase Ай бұрын

great!

@johnaugustin5447 Ай бұрын

Thanks for the video, it was very informative! I'm actually rehabbing a m8nor wrist injury myself. Question though, would the same principles apply to overcoming isometrics as well as the yielding isometrics that you described? Thanks!

@notmytempo464 Ай бұрын

Thank you for this! Would you suggest that I do super high light reps first to get blood flow into the area and then do this static holds once im warm?

@joseville 29 күн бұрын

6:50 have been doing this everytime I one-trip the groceries from the car to my 2nd floor apt lol

@daryljohnson6738 Ай бұрын

Wrap a towel around a regular bar to widen the grip. Or use one of the bar pads they have for squats.

@oshkotosh2341 Ай бұрын

Can you do a video on muscle knots 🙏

@snoopbell1 Ай бұрын

Thank you!!...I'll try these ...forearm had been messed for 3+ months ...hope these work

@Orthuzz 29 күн бұрын

U can write how it helped later

@snoopbell1 29 күн бұрын

@@Orthuzz 💯

@TrentPersinger Ай бұрын

What exercises would hit the peroneal tendonitis the best for reaching 5 minutes that's recommended.

@Failsafeman100 Ай бұрын

Are these recommended if there is already a bit of wrist pain present?

@Michiganbreadboyz_bt8919 Ай бұрын

So I’m in PT for a bicep tendon issue that has persisted for about 7years now. I’ve gotten a lot weaker in that time. I’m getting strength back but pain is still there if I do pt daily. Should I add these in with the pt? Or would that be to much?

@manojbolisetty Ай бұрын

Can please you do a video for shoulders

@mana20 Ай бұрын

Will the same techniques work for office workers?

@burnerjack01 6 күн бұрын

Should larger diameter, freely rotatable sleeves be fitter to pull up bars?

@lukaspaklinski Ай бұрын

To make the Barbell "thicker" I use the fat gripz. But after this video I have to use it way more

@ruff3048 Ай бұрын

Hi I’ve recently injured my tendons in my wrist. Would these exercises help to promote the recovery? Or would it aggravate the issue?

@Joseph843 Ай бұрын

When I'm lifting and doing calisthenics my forearms usually get pretty stiff and sore from all the heavy load. Will this help with that? Regardless it all seems like really good advice.

@viktoriakireeva5860 Ай бұрын

Can you see tendon damage on ultrasound scan?

@ponirulappan7533 Ай бұрын

I had one doubt, can i focus both sprinting and zone 2 training regularly

@modela6301 28 күн бұрын

he talks and talks and talks.......................until the talk starts again😂..loved the talk anyway!!❤😊

@sd99944 Ай бұрын

Is there a good way to do these without buying a huge set of heavy weights? Or with calisthenics equipment?

@TheDiSanzilla 28 күн бұрын

I've had pain in my shoulders and mid arm for a while now, which I've been told is caused by bicep tendonitis. Do you have any suggestions that could help me with that? Any help you could give would be greatly appreciated. Thanks.

@JMTBFLOW Ай бұрын

Can this be done with resistance bands?

@1set_duma 27 күн бұрын

Nice video. Can you link the studies that support the benefits of isometrics over dinamic exercise

@TheMovementSystem 27 күн бұрын

I’m not aware of any such studies. There are some meta analyses comparing isometric with heavy slow resistance exercise showing similar outcomes. There are case level studies with different protocols and higher loading and more mechanistic results of tendon remodeling that we don’t yet have large scale evidence for. A lot of this comes down to evaluating what is out there as a whole plus experience plus clinical reasoning so I can’t point you to any one study.

@1set_duma 27 күн бұрын

@@TheMovementSystem thank you for the clean answer. I’m experimenting with isometrics. I have weak “loose” tendons in my shoulders and wrists. Becoming stronger at moving weights around doesn’t feel like the best thing. Maybe RESISTING to the movement is more beneficial.

@joseville 29 күн бұрын

9:00 so would you recommend a collagen supplement

@boym8123 Ай бұрын

I got pieces of steel scaffold for my "grip handles" and barbell reinforcement.

@nicolaos355 Ай бұрын

What about Yin Yoga way? It is said that its meant mostly to work with ur tendons etc.

@Raucherbeinknacker Ай бұрын

Before this video I thought the barbell is used to order some drink ☝

@Strength4BodyandMind Ай бұрын

Arm wrestler here. For pronation and supination I like to use a 10 lb plate in a bucket of rice. This is what you'll need. 5 gallon bucket with a lid 20 lb bag of rice 10 lb plate Dump the bag of rice into the bucket. Submerge the 10 lb plate about an inch or so into the rice. Pronate or supinate the 10 lb plate in the rice. I usually do 3x10 both hand and both directions. You'll have to grip the bucket with your opposite hand to prevent it from moving around. Your resistance is a combination of the 10 lb plate itself, and how deep you submerge it into the rice. Think of it as using a screwdriver, but with a ton more resistance. This is just one of the many exercises I do for arm wrestling. Enjoy! 💪😎 Edit: I would add a word of caution. The pronation puts emphasis on driving through the fingers. It is rough on the index fingers and thumbs. I came up with this for my style of toproll, but it probably isn't for everyone.

@thatarmwrestler Ай бұрын

That's a good idea I will try that. Thanks for sharing

@lorcan8484 Ай бұрын

Rice hand exercise doesn't work . that's some bs u see on internet. lmao not even slight tension.

@sergemarlon Ай бұрын

Instead of 3x10s, why don't you try just twisting for 30 seconds straight? Maybe try walking around the bucket to keep the 30 seconds worth of resistance. Would you mind trying it out for a few weeks and let us know how it goes for you?

@Strength4BodyandMind Ай бұрын

@@sergemarlon I can try time intervals for sure. The bucket I use now is a mix of rice and paver sand. I have tried two 10 lb plates before to increase the thickness of the grip, and to increase the overall resistance. You can also just bury the plate deeper into the rice for more resistance. I found that to be the most productive when I want to go harder.

@Strength4BodyandMind Ай бұрын

@@lorcan8484 here are a few things to consider. 1. I did not say anything about a "rice hand exercise." I described a pronation/supination exercise that uses rice and a 10 lb plate. You submerge the weight into the rice, not your hand. 2. Rice, sand, corn, etc... these things are just mediums that create resistance against movement. To say that they don't work is very short sighted, and speaks volumes of your lack of experience. 3. If you are going to attempt trolling you should at least consider using proper sentences.

@oshkotosh2341 Ай бұрын

One of the known brands is called " Fat Gripz"

@optufan8950 27 күн бұрын

Bros video tittle: Build wrist tendons strength in 5 seconds 😂 Reality: build it in 5 yearss

@sialababamak537 Ай бұрын

How to build arms tendons? Pull a lot of weight.

@randybowman Ай бұрын

What if I get a hammer and hit something hard with it repeatedly for months? My thought behind this is that blacksmiths have thick meaty hands snd wrists.

@xavier6158 20 күн бұрын

Do finger push ups and pullups

@georgepnf8596 Ай бұрын

Hi Matt! Can these exercises help for Carpal tunnel syndrome? Thank you

@traceler Ай бұрын

My Carpal tunnel ( medial and ulnar nerves) get aggravated by tight forearms and damage to tendons on flexors I think. Hope he reply if he has some knowledge of Carpal tunnel originated by problems in wrist flexor tendons.

@brandongrayson456 Ай бұрын

Instead of that 10oz mallet get an 8lb hammer with a 15inch handle...you can choke up or down depending onnyour threshold

@gilabola4642 Ай бұрын

Get fatgrip for thicker grip

@marcozunino2598 Ай бұрын

i have a question: lots of people say that a very fast runner is faster than the others because he has very good tendons. But i don’t think it is just because he does all this type of training (heavy/ slow). So the question is: If to achieve tendon strength you have to train heavy and slowly, why don’t faster athletes use this type of training but still go fast? This could be genetics but i wanna understand a little better

@TheMovementSystem Ай бұрын

Actually that has more to do with length of tendons. Often elite sprinters have very high calf muscles and longer achilles tendons allowing for more energy to be stored during the fast stretch of sprinting. That's anthropometrics which is different than what you get from training (collagen synthesis).

@seanstewart7622 Ай бұрын

What about dead hangs? Would using body weight help increase tendon strength?

@TheMovementSystem Ай бұрын

Maybe a little bit for grip strength. The real benefit to that though is the modifying the tension relationships between muscle groups in the shoulder. Ex: facilitating relaxation in levator scapulae, lats, and rhomboids to help serratus, low traps, etc. better upwardly rotate the scap and create more space in the subacromial space.

@virityrealtual3831 Ай бұрын

Really think that freak power boxers have just insane tendons. You'll see people with perfect technique just not hitting as hard as some of the hardest hitters. Sure timing is a thing. But goddamn, feels like having iron tendons maximizes force transfer from your kinetic chain to your opponents skull

@user-iy8tp7vw3x Ай бұрын

Exactly. You are strong to the point your tendons can handle the forces. If your wrist is not moving its like you punch with a wooden or metal object...

@ChowDangFA 29 күн бұрын

5:13 just use a towal to make the grip fat

@user-gl7lg3nu7k 23 күн бұрын

Don’t forget to engage your thumbs 👍🏼

@Noname-ks1bz 29 күн бұрын

just by doing armwrestling not any training you strengthen your tendons cause its kinda isometric

@mrz.3 Ай бұрын

I do the exercise shown at 7:49 every night. It works 🥜👌

@lamk9729 Ай бұрын

How often per week should you do these exercises?

@TheMovementSystem Ай бұрын

I recommend every other day. (ex: M, W, F)

@lamk9729 Ай бұрын

@@TheMovementSystem so i just add them to my strenght training?

@douggherkin Ай бұрын

Would this help with double Tennis elbow? ...7yrs of this hell. Even physiotherapists can't cure me!

@JJ-fh2qn Ай бұрын

Tennis elbow can benefit from isometrics, especially to reduce pain. But for long-term tendon repair, use progressive isotonic (full contractions) loading with slow loads, about 7 reps to failure. Couple sets. 3x a week. If the pain is worse the next day, lower the intensity.

@douggherkin Ай бұрын

@@JJ-fh2qn Thank you. I'll look into it. Anytime I go over 50% of my strength I suffer for it for weeks and weeks.

@szymonbaranowski8184 8 күн бұрын

molecular stimulation happens every 8 hours and of you stop adaptation disappears with time

@KenanTurkiye Ай бұрын

I saw an girl, armwrestler, 19 year old, do 75kg wrist flexion and I decided to start training my wrists properly. :) What was her name? Nisa Camadan

@KenanTurkiye Ай бұрын

*not flexion, sorry pronation

@markoboy9640 Ай бұрын

I hurted My left side of wrist while armwrestling much heavier opponent My wrist can handle low weights but when i try wrist curl More than 5kg it starts to Hurt

@cdbrownification Ай бұрын

I have the same problem, I’m new to arm wrestling and the ulnar side of my left wrist hurts. I am unable to curl very much weight because of it. It is slowly getting better, I have been doing a lot of rice bucket training.

@jakobstisen6366 Ай бұрын

Hej Guys I had the same problem. The way I solved it was to, just do progressive overload and then do any lift that would make me feel pain, but also allow me to move in the range at the same time. So instead of focusing on how much weight you can lift, focus on the weight you can lift with and okay amount of pain. The the next time you go the gym, do the same training again and if the pain has lessen then go up a little in weight. Its a bigger problem if you feel, like something is moving under the lift that should not move in your wrist. It took me 4 months to get though and injury on my right hand and know its stronger than before. Also some lift you normally would not do, can work when doing the pain lift, just different angles.

@traceler Ай бұрын

How to recover from chronic Carpal Tunnel syndrome caused by damages on wrist flexors?

@gallegos7788 Ай бұрын

I’m conflicted. “I’m gonna be honest. I don’t do these exercises but I’m gonna show you anyway”.

@unmanzanaadia Ай бұрын

Fat Gripz

@TheMovementSystem Ай бұрын

Ah yes. I think there are also some variations of them that turn a straight bar into a slight angle to make curls and wrist extensions easier. I saw them on garage gym reviews a while back but can't find them now. Maybe someone can chime in if they know of those too.

@KenanTurkiye Ай бұрын

@@TheMovementSystem These? kzfaq.info/get/bejne/eKl1eryGzdCwiIE.html

@KenanTurkiye Ай бұрын

@@TheMovementSystem These? kzfaq.info/get/bejne/eKl1eryGzdCwiIE.html

@KenanTurkiye Ай бұрын

@@TheMovementSystem N-Gage Grips.