This is the second part in a series by that superman, Ian "Mac" Batchelor, who is recognized as being the wrist wrestling champion of the world. In this article he gives you advanced exercises with the half a rubber ball to develop gripping power and a muscular forearm.
Part One is here:
Some men appear to have long wrists and others a short wrist. This is mainly due to the thickness or lack of it just above the hand. I know that the following two exercises will develop the forearm in such a manner that the muscular bulk will taper from the elbow up into the hand, in other words it will bulge mightily, as pictured in the illustration and not mass the muscle all on the upper forearm adjoining the elbow, leaving a wrist of great length and therefore a less shapely limb.
At first attempt, the majority of men find it difficult to hold the following position and also the hand at the same time against resistance. This is generally due to lack of front forearm development, but persistence will see you master of the situation as it is well worth the effort expended.
For best results bend the forearm well onto the upper arm and the hand held in the gooseneck position at right angles to the forearm (Figure 1a). With the flat sponge side of the half ball facing down contract the hand fully, retain a second or two and relax. The anterior and inner bulk of the forearm will flex powerfully and the lower arm will respond readily to growth.
Note: If you can not hold the foregoing position properly at the first attempt, try the following as a means to the proper procedure: Holding the hand as in Figure 1 Part 2 with the exception that the wrist isn't bent at the commencement, the hand remaining in direct line with the forearm.
Contract the half ball in the hand to the maximum, then bend the hand forward and down on the forearm, continuing to clench the fist as tightly as possible while trying to duplicate Figure 2a. After a few trials the exercise may be done properly. Remember, exercise both hands an thusly both forearms equally.
Now for the final position. Not quite as strenuous to some as the aforementioned but an equally great developer. Take up the position in Figure 4b. Be sure to keep the arm perfectly straight (in the locked position) throughout the workout. Flex the hand on the forearm by bending the wrist to its extreme, palm facing upward, and retain. Now contract the hand fully, clench a second or two, relax and repeat until a decided aching is experienced in the musculature.
I won't have to tell you where, as the forearms and hands will speak for themselves. The rush of new blood and the general stimulation of the area being cultivated makes one feel as though he could break or tear anything within his grasp. (Use discretion when this feeling comes over you).
In closing I may state that I am not connected with or sponsoring any company dealing in rubber balls; the foregoing article is for those who would have forearms to be proud of not only for muscular appeal but strength as well.
As Confucius says, "there is nothing new under the sun." The use of rubber balls as a means of strengthening the grip has been around for ages, but not such a general practice outside of boxers, wrestlers and strength devotees, either trying to rehabilitate broken hands or acquiring a grip that is a terror to their opponents in the ring, and an asset when lifting great weight.
I have tried to improve on the localized movement of just squeezing a ball at random in a haphazard way. These exercises I am disclosing here have stood the test of time not only in my own case but to everyone who has attempted them under my guidance.
The ball best for general use is a sponge rubber ball nine inches in circumference which has a smooth outer coat. Cut the ball exactly in the center with a sharp knife or razor and your forearm culture may commence.
You need no gym suit, shower, etc. The ball is small and handy, can be carried anywhere and used any time.
Here's a Cheers to bigger and better forearms!
Enjoy Your Lifting!
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