All You Need to Know about Weak Wrists with Heavy Dumbbells!
Updated March 10th 2020; April 1st 2019
Lifters know how important wrist health is when going to the gym.
But are you taking proper care of your health, especially your joint health?
Do your wrists hurt when you pick up heavy dumbbells?
Why Do My Wrists Hurt When I Lift Weights?
Wrist pain is a condition that can limit your physical exercise routine.
A number of factors can cause wrist pain either directly or indirectly.
Wrist pain is also a condition that comes with an unusual way of lifting weights.
Weight-lifting activities such as biceps curls as well as bunch press can strain your wrist.
Lifting weights frequently, using the improper forms or even lifting too much pressure can cause tendinitis — is a form of wrist pain — a condition characterized by inflammation of the tendons that connect the muscle to the bone.
Therefore, resting enough as well as learning proper form between the weightlifting sessions can regulate the wrist pain.
It is therefore essential to engage in a physical exercise in a proper way that will eventually have the right effect on the wrist.
Experts insist that whenever you lift weights; observe how your wrists look as you raise.
For instance, keep the wrist aligned with your forearm to ensure lifting weights properly.
Keeping your wrists in good condition has a positive effect on normal exercise and daily routine.
Although trauma or stress to the joint of the wrist causes pain, wrist pain during exercise can indicate a different medical condition.
That can include but not limited to arthritis, ganglion cyst, and carpal tunnel syndrome.
These are purely medical conditions that need a doctor's attention.
Therefore, in case you have experienced wrist pain for a long period and it doesn't just seem like going away, you should plan to visit the doctor for professional help.
How Do You Treat Wrist Pain From Lifting?
Wrist pain can be worrying especially when it doesn't go away on its own.
But the most common wrist pain goes away on its own without necessarily seeing a doctor.
There are various ways of relieving wrist pain once it comes.
While you will experience wrist pain during the exercise, experts advise that stretching of the wrist relieve tension as well as pain.
With the hand over the edge, rest the forearm on arm of the chair while you point the hand downward so as to stretch the wrist top.
Hold that way for about 10 seconds.
After that, lift your hands up pointing the fingers towards the ceiling.
You will hold that way for about 10 seconds before you release it.
You will then repeat that exercise for about 10 times and then switch the arms.
Hold your palm in front with the palm facing upwards – to eventually increase your wrist flexibility.
Turn the palm over and then you will proceed to rotate back to the starting position.
Repeat that 10 times.
Alternatively, once you experience wrist pain, using assistive devices during the weight lifting sessions will support the wrist. Different assistive devices help ease and eliminate wrist pain.
They include the wrist guards that feature a plastic bag or a metal – covered in bandage-like materials.
These devices support the wrist while preventing stannous activities as well as the excess motion of the wrist.
Physical activities such as wrist flexing as well as extensor stretches will improve muscle flexibility and that of the tendons in the forearm.
It also prevents the stiffness of the joints as well as tendon shortness.
Whether it is your first time lifting weights or you are an experienced weight-lifting expert, this is how you will do it!
Stretch your arm while bending your wrist backward as though you are communicating, "stop."
On the other hand, pull the fingers back to the point that you feel a stretch of the muscle underneath the forearm.
Extend the wrist to point the fingers towards the floor. Pull the fingers back with the opposite hand to the point you will feel stretches on your forearm top.
Hold every stretch of 20 seconds as you repeat five times each.
Once the pain has reduced or completely gone away, do several wrist curl exercises.
Also, perform the reverse curls both three times a week.
It will build the strength of the muscles as well as endurance.
Sit and hold a one-pound weight in the hand while you rest your forearm on the thigh as your palm faces up with the wrist facing at the edge of the knee. Curl the right in your hand upwards as far possible as you slowly reverse. Repeat 10 times. Turn the arm over the palm as you face down.
Pull the hand back towards your body – reverse that movement while repeating 10 times.
What are The Best Exercises to Do to Increase Wrist Strength?
Wrist pain is a condition that causes discomfort and interrupts the normal schedule during the physical exercise.
But increasing wrist strength will help stabilize the wrist and avoid injuries by overcoming any pressure.
The following practices are essential to improve the strength of the wrist:
Eccentric Wrist Strengthening Exercise
This exercise mostly works on the muscles.
Therefore, you will have strong muscles for wrist extension and flexion once you do it often.
It means that you will be strengthening the wrist muscles as you bend your wrists towards your body whether your palms are facing you (flexion) or your palms are facing away from you (extension).
And how will you do it?
Here is all you need to know!
Begin by resting the back of your forearm on your leg or the table with your palm facing up and your arm aligned with the arm.
Place a lightweight in the hand as you lower that weight slowly towards the floor.
This movement should take 5 seconds. Bring the wrist back to your starting position.
You should aim at completing 2-3 sets, each of 10-15 reps on each of the wrists for 4-5 days in a week.
But in case your form worsens before it gets to 10 reps, lighten your load.
On the other hand, in case you can go up to 12 or 15 reps, then you can increase the load as well as the resistance.
Then, flip your hand so that your palm faces the other way (palm facing down) and bend your wrist towards your body.
Repeat for the same amount of sets and reps.
Radial Wrist Strengthening Exercise
Dr. Laudner, a wrist-strengthening professional from Illinois State University, recommends radial strengthening exercises.
It happens once you bend the wrist towards the thumb.
It has a significant impact on the entire wrist development and stability.
But how do you do it?
Here is how to perform the Radial Wrist Strengthening Exercise!
Grab the hammer by its handle. After that, stand with the arms at your side.
Tilt the hammer's head towards the ceiling as you lower it down slowly.
Follow the same instruction repeatedly for 10-15 times and 4-5 days in a week as stated in the previous exercise.
If you are using your right hand, your palms should be facing the left side.
If you are using your left hand, your palms will face the right side.
Slow and steady progress is the key
You will not get stronger overnight.
However, that should not stop you from training consistently over a long period of time.
I am talking about decades worth of hard work.
If you tell me you are training your body consistently for at least 10 years and you are not making steady progress, you are just wasting time.
It is about constant action that is driven by reflections of our mistakes.
You may not be able to change your genetics of having weak or small wrists but you can change the present and start to train your wrists.
I am not going to lie, I have relatively small wrists for my size.
But the only way I can avoid that is by training.
And to use my knowledge and resources to change my circumstances.
So, what did I do?
I started to use fat gripz during my accessory movements.
Are they effective?
After 6+ months of using them so far, I find that my grip is getting stronger each month.
I find that my wrist circumference is getting slightly bigger each month.
You will not see changes immediately but stay the course.
You will be glad you did in the end.
The Proper Way to Hold a Dumbbell/Barbell Correctly
There are different ways of holding a dumbbell.
But before that, dumbbell offer resistance to various strength-training exercises.
Here are ways on how to hold the dumbbell!
They include but not limited to the following:
Make sure to use a full round grip, where your thumbs are around the bar.
False grips are not recommended since they can be hazardous.
Also, you are not really maximizing your grip training if you use a false grip.
Hold onto the dumbbells firmly but not too tight with hands.
Your forearms should be tense but not fatigued prior to starting your workout sets.
Are Pushups Bad For My Wrist?
Pushups are not inherently bad for your wrist since normal range of motion allows your wrist to bend.
However, preexisting injuries and soreness can cause abnormal wrist pain, which may make doing pushups painful.
Push-ups are not just an exercise for the upper part of the body.
Doing push-ups with only your upper body strength puts extra pressure on the wrists —, which can eventually lead to wrist pain.
While wrist pain can be a phenomenon during exercise, regulating any pain has more significance to your daily activities.
If it does not go away after a short period, extra attention is required to set your wrist back to normal.
If you have been experiencing it often, you need to check out the form first that could be putting worrying pressure on the wrist.
Always make immediate adjustments once you realize the unusual effect on your wrist during your exercising sessions.
Different activities can resolve wrist effect during push-ups.
Figure out what works for you to not cause you any pain.
Then, include the following:
Warm up both your wrists and hands before you begin pushups.
That makes the wrist feel loose, warm and invigorated.
You can also check the position of your hand.
Do not place your hands super wide.
It adds pressure to the wrist during push-ups.
Besides, avoid flaring out your elbows.
You may have done some push-ups by flaring your elbows out during your startups.
On the contrary, your elbow should bend back during pushups.
Physical exercise has a significant effect on the body.
Depending on the type of activity, you will need to select the right devices and procedures for doing it.
When it comes to wrist-related exercise, you will need the best way that does not bring stress or fatigue to the wrist.
Discover the secret behind Weak wrists with Heavy Dumbbells!!