I've done this routine a few times, and it is brutal on all the smaller muscles of the shoulder, arm, wrist, and hand. It is an odd feeling after a few days, as I don't think I've ever felt those muscles so sore. The premise is very basic. Simple perform the four exercises below with a "bottom up" bell position. Move slow, very slow...except on the clean.
Because the grip fatigue will be high, limit your repetitions to 5 reps at a time or less. Performing them in the order I have listed will help your overall performance on each.
1) Bottom Up Turkish Getup - 5 each side
2) Bottom Up Windmill - 3-4 sets of 5 or less each side
3) 1 Arm Press - 3-4 sets of 5 or less each side
4) 1 Arm Clean and Press - 3-4 sets of 5 or less each side
This is great for anyone who requires a strong grip. That includes juijitsu, sailing, construction, mechanics, etc...
Sunday, January 9, 2011
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