Overcoming Isometrics for the Wrist, Forearm and Lats

[kalel21]

Hello gentlemen,

I am so happy that I have found a place where i can discuss alternative workout strategy. I live on a tiny Spanish island (the canary islands) and we recently began a new curfew because of COVID 19.  This means limited gym time. I began doing some "Overcoming Iometrics" with just a towel. I also combined it with calisthenics. It saves money and I can do it all from home. Strangely I feel stronger. There are a few areas that I have trouble targeting with overcoming isometrics.

1) wrist

2) forearms

3) Lats

Does anyone have any ideas on how i can target these areas using Overcoming isometrics with no gym equipment and a towel?

Any ideas would be greatly appreciated.

Thanks

[stuke]

Hi. A rolled bath towel draped over the top of a door, straigh tarm pulldowns will hit the lats. As will standing on the rolled towel in the middle and bent over rowing.

For wrists and forearms, gripping the rolled towel and trying to twist it whilst providing tension with the other hand, or simulating writ curls, reverse wrist curls and adding resistance from the opposite direction.

[brothersteve]

For lats, I have used the following: Sit in chair or at edge of bed and lean forward slightly. Interlock fingers of both hands and put them over front of a bent knee in front of you. Sit with back very straight and pull on knee while slightly raising shoulders (about 1/2 inch or so, at least for me) and apply full force for max contraction. Try keeping elbows close in and then wide out to see the different feelings on what is best for you. Release and switch to other leg.

I never did much for wrist/forearms but have used max contraction exercises for them to 'round out' the full body workout. I have had success with the Dynaflex course : www.isometric-training.com/support-files/the_dynaflex_course.pdf . There are exercises for all body parts in it.

[machinehead]

For forearms, take the towel and soak it in water, then wring it out, trying to get as much water out as possible -- the total number of sets is up to you. There's also the Matt Furey (I think it was Furey) idea where you take a newspaper section, like the sports pages or the metro section or something, and using one hand, wrinkle each page until all pages are crumpled up. Then, take another section and use the other hand. Those are a couple of forearm approaches.... there's all kinds of lat and forearm ideas on youtube:

www.youtube.com/results?search_query=lat+isometric+exercises
www.youtube.com/results?search_query=forearm+isometric+exercises

[jonrock]

I know you said no equipment, but here I go:
I use:
- sierra's strap (unique because of the loops feature)
- sierra's The Hook OR Innstar resistance band handles with carabiners
and do:
- shrugs or deadlift
- rows, one handed

Also, you may add "grenadier grips" as a grip killer, just put one in each handle.
gunsmithfitness.com/products/grenadier-grips-unique-fat-bar-dumbell-barbell-grips-for-huge-size-gains-explosive-power-increased-grip-strength-arm-muscle-builder-crossfit-improve-climbing-and-grappling

-------

Now, given that you don't want to buy anything:
- pushing isos for time on fingertips: handstand, extended plank (arms stretched out), crucifix, standard pushup
- towel hangs for time: hang from a bar in any combination of 1 or 2 towels with one or 2 hands
- buy a small thick ball and simply crush it with one hand, contract as much muscles as you can (sherrington/pavel irradiation) and it will become a nightmare, I would only use this as a finisher

Let us know how it goes

[macky]

As well as the great training tips above,  sit at a desk or table and prop your elbows on it with your forearms vertical and hands clasped with fingers interlaced.  Then use the palm heels as a fulcrum and try and pull your fingers apart.

Another is to hold interlaced fingers close in front of your belly and twist one hand against the other. 

Regarding overcoming isometrics, it is not always necessary to use maximum force in the holds.  While you can certainly do that in a workout, you can also do longer sub-max holds that can be beneficial inasmuch as there may be days when you just don't feel like putting everything into isometrics holds, but still want to "do something" for the day. 

Never hold your breath while holding, but attempt to keep the breathing as even as possible. 

And look up the section on here Training-Publications-Manuals.   You'll have enough info for three lifetimes at your fingertips.  

[Dave Reslo]

I've been spending about half an hour wringing a towel out once a week, it's done a decent job of working the hands in different ways as well as the wrists, but it is kind of a hassle to set up and dedicate time to.

The obvious option to me is looping the towel round and using it for leverage on self-resistance wrist curls so you can effectively work one arm's tricep against the other arm's forearm. Wrists naturally have very good leverage so this setup helps. If you like more variety, try this with the towel coming out the thumb side of your hand to train pronation at the same time, likewise do reverse wrist curls with the towel on one side to train suppination.

Something else you might try is rolling a towel up using just your fingers. To do this, stand with your arms out infront of you and the towel hanging down.

[moxohol]

Coloque un pie en el asiento de una silla de comedor, la rodilla doblada a 90 grados aproximadamente, entrelace los dedos y cubra la rodilla. Codos metidos a los costados.

La descripción anterior lo hace más anclado y realmente tira de los dorsales DURO. Es como si estuvieras tratando de remar en un bote donde los remos se niegan a moverse. Si desea mover más los codos hacia atrás para contraer más la espalda, use una toalla de cocina para cubrir su rodilla.

Para muñecas y antebrazos: Ve a la playa, busca arena y llena un balde. Coloque toda la mano en el cubo de arena y ábralo y ciérrelo repetidamente. Entrenamiento muy efectivo.

¿Espero que esto te ayude?

[Bruce Tackett]

For underhand wrist curls, curl your fingers inward and push them against the palms of your hands. While seated, place your palms against your knees and push.

[Bruce Tackett]

For forearms: get hold of the ends of a 24" length of 1/2" PVC pipe, and bend it as far as you can from any multiple of angles, and then holding it there for an isometric. This duplicates Alexander Zass's practice of bending green branches for forearm strength. You could stick a couple of bicycle handles on the ends of the pipe for a bonafide piece of training equipment.

For lats: While seated place your hands between your legs, palms facing outward, and push against your legs while flexing your lats.

While seated, place the palms of your hands on your knees, flare your elbows out, and pull back on your knees while flexing your lats.

Grasp your hands together overhead, stretch your arms out upward, and attempt to pull your hands apart.