Expert: Rick Karboviak - 7/13/2007

Question
QUESTION: Karboviak,

I am currently doing weight training in order to increase strength for martial
arts.  My question concerns balance in grip and forearm training.  I am
currently training via GTG(Grease the Groove) with COC grippers, using a 1
and a 1.5 gripper.  My forearm workout is EDT based, and today, after a
Tabata sprint an EDT set of biceps/triceps, I performed 93 reps (each arm) of
wrist curls with 40lbs and 93 reps rev. wrist curls with 20lbs.
My question is, how can I effectively work the extensors of the hand to
balance crushing grip strength?  Also, what is "balance" in regards to forearm
training?  Should I be able to use the same weight for wrist curls and reverse
wrist curls, or is there a biomechanical difference that flexion(I think I mean
flexion) stronger than extension there?  If so, what is a healthy ratio to
maintain?
Thank you for taking the time to answer my question.

Brendan

ANSWER: I think you may be over-thinking a small thing here.  I don't see how doing 93 reps of any exercise, in a row, is going to get any strength, you're just going to get endurance out of that.  I would be doing more weight than that if I was pumping out 93 reps each arm on a wrist curl exercise.  

As for balance, you will most likely always have one movement stronger than the other.  You can try to gain more balance of strength by maintaining the higher strength one, and working on building the lower strength one up.  Doing the same weights/loads on the higher strength movement will still maintain that strength level, as you give the lower strength movement a chance to 'catch up'.  I'd do this if an athlete were having strength discrepancies between legs on a leg curl or leg extension.  If the right leg was at 70 pounds, and the left at 55, we'd keep the right leg set at 70, and work on bringing the left leg up until it got to the 70# maximum.  You won't lose strength on the one side if you keep on maintaining it.  

Having said all that however, I think your best practicing for grip strength is within your martial arts realm. The weight training will help, but you still need to put the strength to practice as well, working on weak points in your grip while you're doing your martial arts.  I'm not too familiar with the style of MA (Judo, Jujitsu?) you're doing, but I assume it involves some grappling for your need for grip strength.

I hope I helped you out as best I can.

Rick Karboviak
http://speeddialcoach.com


---------- FOLLOW-UP ----------

QUESTION: Mr. Karboviak,

I apologize for being unclear.  The workout alternates "sets" of 3-5 with each
arm of wrist curls and the reverse wrist curls for as many reps as is possible
in 15 min.  I cannot do more than 10 or so consecutively.  And, hitting that
many today does mean it's time to up the weight.  But, that wasn't really my
point.
My question was not so much about left to right balance, but about wrist
flexion/extension.  Should I be able to use as much weight in a reverse wrist
curl as a regular wrist curl?  Or would being "equal" actually be imbalanced?

Thank you,
Brendan

Answer
Okay, now I see what you're doing.  It was 93 reps in the EDT format.  ( I use EDT's principles in my training development programs, so I am familiar with EDT)

As far as flexion vs. extension, I would venture to say that most daily movements are flexion-dominant, thus you should have more strength in flexion vs. extension.  I do not know of any 'healthy' balances of wrist flexion vs. wrist extension, as this really isn't an area that most athletes aren't concerned with.  Most of any strength imbalances lie in leg strength & arm strength, plus hip & knee actions at those joints.  The wrist I don't think has been looked at as a point of concern in most athletic programs I've seen, or dealt with.

I hope that helps you a little, even though I really can't answer your question in full.

Rick Karboviak