As a professional boxing trainer, I am always looking for convenient and effective ways to strengthen my hands and wrists. The development of the forearm is a topic that is close to me and dear to, since I was once a young fighter suffering from problems with the hands and wrists. At that time, I did not know how to strengthen my hands and wrists in order to avoid repeated injuries. Now, as a trainer, I do everything I can so that others do not suffer from the same pain and frustration as I once did. I would not wish this to anyone.
With this in mind, today we will consider ring push-ups for the strength of the hands and wrists.
Firstly, you will find a brief demonstration of how I perform push-ups, holding a pair of gymnastic rings in my hands.To perform this exercise, you must tightly compress the rings to avoid breaking them. Think about how your hands tighten together and your wrists remain very flat (without bending).
Ring push-ups have become quite popular among fighters. You can even see pound for pound of the great Vasily Lomachenko working with the exercise here. It’s always nice to have effective hand exercises that can be done anywhere.
As for the cost, the fighter should have a strong fist when hitting the enemy. The wrists should also be strong and stiff. Anyone who has ever misfired by throwing a hook into a bag or opponent knows exactly what I'm talking about. If your wrist bends as you strike (palm to forearm), you will feel sharp pain that may leave you hesitant to strike again.
If push-ups with the ring are too difficult, try the exercise from the knees, You can even bend at the waist to change how much weight puts pressure on the rings (adjust according to ability). And if the lap variation remains too complex, start with a static hold without push-ups.
Work with exercise two or three days a week and you will earn quickly. Contrary to what some believe, the exercise itself is not very difficult. It does not take long to become proficient with the movement. However, even after you become experienced, you always need to clasp your hands tightly while doing reps. This alone makes the exercise useful. No fighter outgrows importance making a tight first with a highly aligned wrist,
When I first showed ring push-ups on social networks, I saw a few comments that called into question the safety of the movement. Many of the comments seemed identical to the ones I read after the first demonstration of push-ups many years ago (see the demo below and read about their safety here).
As with the rear manual push-ups, ring push-ups are not as intimate as they might seem at first glance. Many athletes simply never took the time to strengthen and improve the flexibility of their lower arms. As a result, everything that is outside the norm creates a sense of danger.
It is not true. These exercises are safe for those who are progressing gradually and not keen on complex variations.
Once I was a young fighter who suffered from injuries to his hand and wrist. At that time, I did not know anything about the development of the forearm. Looking back, I would like to know what I know now. Unfortunately, I cannot change the past. However, I can change the future of another fighter who now has problems with his hands and wrists.
Exercise your lower arms regularly. Do not expect injury before attempting to develop arms and wrists. Be active, not reactive. You are as strong as your weakest link, so make sure it does not exist at the end of your hands.
"Strong wrists are such an advantage that it is impossible to spend too much time improving your shape and strength." – Earl Liderman