So I recently was bit by my dog. Understand that she wasn’t trying to bite me but rather kill my other dog. The bite ruptured my tendon sheath and made extension of any sort mind-numbingly painful, never mind the medial epicondylitis that appeared in response to constantly having a certain degree of flexion at the wrist. I’ve been dealing with this injury basically all summer and it has really put a hamper of my training. Your hands are your interface with the equipment and if you can’t grip without pain you can’t lift sufficient weight.
After a nice fat shot of corticosteroid (thanks Doc Pyron!) I started exploring how to train the muscles in the back of my hand without any wrist flexion/extension, in part because I think such movements increased recovery time. I remember in the good ol’ “Beyond Brawn” that Stuart McRoberts liked to use rubber bands to train the finger extensors but they’re such a pain in the ass. They offer no way to improve other than wrapping more rubber bands and you need to use a sufficient amount to get any sort of real resistance going. So after a bit of perusing I picked up a pair of Outer Limits Loops from Ironmind. They look like this:
While the image above shows the loops attached to loading pins, I attach them to a cable unit and do holds for time. You’re not going to need a lot of weight, I’m only using the lowest plate setting, but doing holds for 45 seconds a pop will light up the small muscles you never knew you had in your hand. In addition to the orthopedic possibilities (balancing the wrist, reducing/preventing carpal tunnel syndrome), there’s the knowledge of knowing that, after a year of using these, just about anywhere you go you’ll have the strongest finger extensors of any person there. Take the small victories where you can.
I highly recommend them.