Increase Recruitment to Get Stronger With This Hack
Isolation for recruitment makes you stronger.
The wrist has extensors and flexors. So, for example, when I extend my wrist, I have to control/release (antagonist) tension on the opposite (flexor) side.
But what happens when I am loading the other side? That's the dilemma we run into with using a dumbbell to do reverse wrist curls.
Using a weight (typical method), we force the finger flexors and thumb to activate and hold the load. This methodology (exercises with more muscle mass) reduces high-threshold motor unit recruitment of the target group. In sporting movements, that isn't a concern, but it should be with training.
a hack for loading the wrist extensors
I see many people underloading this movement for training or wrist pain, partly because it can be scary to hold a dumbbell over a bench if you have pain or do not know how hard to try if you don't. So here I pose a more simple solution for loading the wrist extensors.
Use a sling and a few carabiners that make a loop around the height of your forearm resting platform. Next, make a fist and put it inside the sling. This setup eliminates the finger flexor muscle activity and optimizes the extensor force direction. Remember, the actual extensor tendons end at the wrist and MCP joints. They don't go to the ends of the fingers.
Using an overcoming isometric, you can load to pain tolerance (injured climber) or peak force (training). Then, by measuring the force (not mandatory), you can track progression, note a force loss, and stop wasting your damn time doing so many reverse wrist curls (people love these).
check it out in these two videos:
Key takeaways:
If you want to get stronger, you have to increase recruitment to the appropriate muscles.
Recruitment is optimized by reducing the complexity of the skill and eliminating as many antagonist muscles as possible.
A strength example could be 5 sets of 4 reps at max intensity/side with 2-min rest between sets.