© Geek Climber – YouTube
YouTube’s Geek Climber did wrist roller exercises for a month to try to increase his grip and strength on his forearm through antagonistic muscle training.
In the last video that narrates his training, the YouTube Geek Climber spent 30 days working on his grip strength doing the wrist roll, an antagonistic muscle training exercise that develops the extensors and flexors of the wrist, often poorly trained, and that involves rotating the mast in your hands to roll up a weight (which has been attached by a rope or rope) up and then down.
He started on Day 1 with 5 kilos before reaching the maximum of 15. “When I woke up the next day, my entire upper body was sore,” he says. “That was very shocking to me … It seems that the movement of the wrist activates some parts of my muscles that have never been activated before.”
He consulted fellow vlogger Jason Hooper, a physician in physical therapy, about the correct way. Hooper recommends performing this movement with your wrists in a prone position, with your arms at a 90-degree angle to your side: often, people will try this movement with their arms fully extended in front of them, which leads to shoulder fatigue. Hooper also emphasizes that the second eccentric half of the wrist roll, which involves lowering the weight back, is the most difficult, but it is also where the greatest benefits of this exercise lie.
Following his conversation with Hooper, he started doing 3 sets of 1 complete 10 pound reps, performed twice a week. He soon noticed that his muscles started to become less sore as his body adapted to the new exercise routine, and then he gradually increased his weight over the 30 days.
After just a month of exercising twice a week with wrist rollers, he was able to significantly increase his grip strength, with his single repetition maximum rising from 15 pounds to 25 pounds – although he remains uncertain as to the effect this will have. will have on your climb.
“The improvement is probably improving from V7.3 to V7.5, the kind of improvement that you can’t see for sure,” he says. “In any case, I feel that I have improved.”
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