Pronation/Supination exercises/workouts

Discussion in 'Techniques / Training' started by FeatherDance, Aug 3, 2015.

  1. FeatherDance

    FeatherDance Regular Member

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    Recently I posted in the wrist exercise thread, but it will be great if I could add a routine for pronation supination into my workouts as well. So, what is the 'wrist curl' of pronation and supination?
     
  2. visor

    visor Regular Member

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    One of the best methods is to use an old grip handle. Tie a sturdy string around it, and hang a 2L pop bottle at the bottom, filled with half to 1 L water, depending on your strength. Then supinate/pronate your hands around the handle to bring the bottle slowly up and then slowly down repeatedly, while concentrating the use of your racket hand.
     
  3. FeatherDance

    FeatherDance Regular Member

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    Can you describe how to supinate/pronate around the handle? I'd think it's not the typical exercise where you use both hands to roll up the bottle. It sounds like a one arm exercise where supinating/pronating the handle will result in the handle going this direction:

    Capture.JPG
     
  4. visor

    visor Regular Member

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  5. FeatherDance

    FeatherDance Regular Member

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    Ah thanks, the last exercise with the hammer was what I was looking for.
     
  6. dontmakeme

    dontmakeme Regular Member

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    If you want your forearm to be stronger, I would suggest multi-joint exercises.
    Multijoint exercises allow you to work build muscle on different parts of your body.
    Examples = Squat, Deadlift, Shoulder Press, Bench Press, and Pull ups.
    You will get a better workout for your whole body rather than just your "wrist".
     
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  7. FeatherDance

    FeatherDance Regular Member

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    Thanks, I am doing the equivalent using bands
     

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