asana: grip strength training

yogabook / functional exercises / grip strength training

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last updated: 27 Sep 2024
Name: pronation on blocks
Level: A

Table of contents [show]

Classification

classic: functional exercise
physiological: strengthening the finger flexors

Contraindication

For golferellbow, the heavy and swinging type is contraindicated, but the slow, load-adjusted type is indicated, especially if it is the finger flexor type of golferellbow.

Effects

Preparation

follow-up

derived asanas:

similar asanas:

Diagnostics (no.)

Variants

Instructions

  1. Take the grip trainer and perform between 5 and 30 slow repetitions with an appropriate weight, depending on your goal.
  2. Change hands.
  3. Continue with the two sides according to the objective of the exercise (increasing maximum strength, strength training to promote resilience/prevention, rehabilitative training for golfers‘ elbow)

Details

  1. If a golfing elbow is present, the grip strength exerciser must not be used heavily or with momentum. slow execution (in which concentric and eccentric movements last at least 3 seconds each), can, however, be an important pillar of therapy, especially when it comes to the finger flexor type of golfer’s elbow, in which the tendons of origin of the superficial finger flexors and/or profound finger flexors are affected.
  2. Good grip strength trainers allow graduated or, even better, infinitely variable adjustment of the resistance, e.g. from 4 to 40 kg. As always, start warming up with a moderate weight and then increase in the second set.
  3. Make sure that the wrist remains stretched and does not fall into ulnar abduction or radial abduction. A slight dorsiflexion of the wrist would mean greater force, as the working area of the finger flexors is better distributed around the sarcomere length, at which, according to force length function, the maximum force of the agonist is present.
  4. In particular, if the repetitions are performed too quickly, the agonists may become over-acidified or cramped. The palmar forearm stretch can then help.
  5. This exercise can temporarily disrupt fine motor skills. One to two days after the exercise at the latest, the forearm muscles should feel normal again and the fingers should regain their full fine motor skills.