what up crew it's Nate check it out I'm here with JT van V once again make sure
you check out JT's channel precision striking and in this video guys I'm gonna show you some
awesome ways to strengthen your wrists and your forearms for boxing let's get into it
okay guys check it out now a few of you been asking over the last few weeks yo I keep injuring
my wrist what the hell is going on you know how do i strengthen some stuff up I'm gonna show you
three very effective exercises to help you with that now the thing is guys one thing I want you
to always be consider of and hopefully JT now will get to a video to do this for you guys is
number one is boxing technique always go back in and check out your boxing technique to make sure
number one you're throwing your punches properly so that when you're making impact or releasing
your hands you're throwing them you're throwing them the right way now JT has something like that
in this channel already I will put that link in there if you guys want to see that throw that into
the description and we'll get it done for you all right so here's we're going to do we have
three awesome exercises we're gonna work different grips neutral supinated and pronated again you use
all these grips when you're boxing so we're gonna review some exercises and all those positions so
that you can basically iron-clad your wrists and forearms let's get it done okay guys here we go
so your first exercise you can see we have just a regular barbell I threw this in a bumper plate so
you can use this set this up at any gym on top I threw on a 25 pound weight just to give more
resistance and you can see this is a neutral grip here's the thing when you're holding on to this
start off in a position actually start off here number one 90 degrees hold the neutral grip keep
everything locked in and just turn it full range keep everything control trying to let everything
buckle all over the place I'll get you to show you that so 90 degrees right locking that in and just
turn that that is not easy for a lot of you guys this right here will be too much so you just other
just use the bar by itself right now once you hold that position here go back to neutral now turn it
the other way to the outside like that and just work the forearm work the wrist right now some of
you if there's pain here which there shouldn't be you have to adjust I can make the weight lighter
just try try it with even a dowel sometimes you for this exercise guides you basically want to
go into your fatigue so if you do 10 on the right side it gets tired or if you ten externally right
you get tired do 10 on the inside and then change it up do two that's to fatigue on both sides of
this 90 degrees keep the shoulders locked in right his backs not rested up against anything this is
more of a strong position releasing from here now now let's try it straight arm for straight arm I'm
gonna use my phone for this one what I want you to think about is different positions so shoulder
position on this one guys look so if JT's out here you know he's neutral with his shoulder now if he
pushes the barbell away from him now he's a full range of his punch now this is where most wrist
injuries are guys at the end so now you're getting your wrist internally and actually rotated at full
range right so you can work different angles so we say if you want to go you didn't want to go full
range you want to go in a little bit more there so it's just a little less so work all ranges
it's a great way to do that to train that neutral grip to work those forearms and wrists guys that's
awesome way to do that again fatigue on both sides and do different variations in your in your angle
in your depth for each rep that will help again iron-clad those forearms alright now that's your
first exercise now let's go exercise number two okay guys your second exercise fire Bell I got it
locked up to about JT's basically where his range would be when he's making contact shoulder height
with this one I'm gonna use a second camera angle to show you guys this close up what I want you
to do what I want you to do reach out and work different ranges of your shoulders so let's go
full range in the beginning here's the first thing guys and let me show you this because this is very
subtle all pans are on here's what he gonna do so now he is in a pronated grip right what he's going
to do is pull both pinkies down and the thumb up now hold that okay ten seconds as hard as you can
now GG's gonna relax here now watch his forearms right when he does it again now watch his forearms
light up watch that muscle ready go boom right telling us I'm working your forearms alright so
now we're trying to turn into a supinated grip so think when you're punching guys and you're
trying to get that torque on the end of your range you're trying to strengthen your wrist
in that range right this is how you do it now go up again I want you guys to do ten-second sets for
six of these each so first with thumbs up and pinkies down work those forearms pull hard go
hold it you're trying to break that's what you're trying to do break that right break the bar and
good now you go to the inside so turn those right same there you go blocking does it and it must be
legit must be legit alright so throw those hands on again and now you change the other way so now
you're going from yeah you're gonna go all right that's right to the inside guys right hold in
and then you get some tricep look but bam right you'll get some tricep obviously the forums more
on the inside guys hold that position and rest you want to hit approximately ten second sets
or ten second reps on these and give me one more of those JT like that right and again keep the
shoulder strong you see his position he's off you can go full range and good now I'm gonna show you
guys one thing here well you can also do to mix this up guys is you can actually push one palm on
the crossbars if you can't push the crossbar away from you so push yeah like that that's what you
try to do so JT show them again you're trying to push it away from you and at the right hand pull
towards you so now you're creating torque flex your abs as hard as you can on your left side
you're working serratus anterior on the right side you're working someone bleak aggressively if you
want to work your torque rotation to help you with good contact points or good rotation through your
core guys try this for six sets of twenty seconds and then you switch it up right now if you want
to make it a little more boxing specific JT can take his left foot go into his boxing stance and
boom do the same thing now you tell me you don't feel those this is a great thing to do guys before
you start working hand pads the heavy bag it's just a great way to get that torque activated
right before you go doing work so you know how to get turn those obliques on and those hips on the
rotation peat rotational piece okay okay guys the next one is going to go into that supinated grip
what he's gonna do here he's gonna pull ends a pronated right that's what's gonna he's gonna pull
in to pronate it alright so he showed you this hands so again now he's pulling in to pronate it
hold that ten seconds and again you can work the difference ranges with your shoulders a full range
medium range and of course that you can even do this at 90 degrees hold for 10 seconds and rest
and that's gonna help you a great sum boom torque with some wrist control on those punches remember
guys the more technically sound and strong you were through all those torque points the more
power you're gonna have and the last chance you have of destroying destroying your wrist so keep
that in consideration always alright alright let's go into your third and final exercise what we want
to do here is now we incorporate some shoulder strength some deltoid strength into the equation
so you can do this at home with a broomstick in a rope if you don't have this it's ideal to have
something a little thicker guys so what you can do is you don't have access to like a weighted
bar you can get a piece of two-inch PVC pipe two or three inch PVC pipe and that also and you could
tie the rope to that so you have fatter grip so you require more farm and shoulder strength to
hold the position right okay so what you do is you hold up this a five-pound weight hold strong
position and then just roll it this is old school this is like nineteen twenties type of deal right
so hold school but it works some of the old stuff is the best [ __ ] alright see pronated grip hold
at the top for half a second right keep the wrist straight top make sure you keep it there lock both
shoulders in and keep this straight now lower it right it burns guys especially after these two
right you're gonna feel that one hold it hold it hold it hold it hold if you going keep going keep
going keep going keep going don't let the rope don't let the bar drop on a drop on a drop and
then what you do guys is to complete sets up and down say this band realistically is say three or
four feet do two to three sets of that and I say that was it one thing I will say guys if you feel
extreme fatigue in your wrists and forearms I would not advise you go hit the heavy bag right
after and if you do this is where you use those techniques boom after on the heavy bag to put
those into practice with fatigue risk because again most times you guys mess up your wrist
it's under fatigue or with shitty conditioning or just general weakness alright alright cool yeah
a little bonus exercise for you guys I did this in a earlier video but I want to show it to you
again with JT is this the rope you know what the thick ends if you want to be spree specific and
work your fingers which is incredibly important guys think of all the tendons in your forearm
with your hands gripping your hands together when you're punching fingers are very important it's
just a general roll with finger strength finger grips so all Gigi has to do very simply is there's
an edge here right there's a little edge don't grab that that's gonna that's too easy use that
smooth edge here and grab from there instead and then just lock the shoulder in and just
roll right now the one thing I do want you to do is at the end stop your shoulder right there and
squeeze harder with your fingers at the end range right here so get a little isometric contraction
pull hard squeeze and go for it it's completely different get your nervous system to feel that
grip as you're pulling and rowing but this one I wouldn't do any more than ten to twelve reps and
I wouldn't do any more than three sets if you're not going to use a lot of weight so don't try and
be a superhero and control and hold it at the end I want a little pause for a full one second that
little bonus grip control your shoulder guys don't let it go all over the place as you roll
hold it squeeze your fingers at the end and add that as a bonus exercise alright guys so here's
they're gonna do each of these exercises do them exactly how you saw them so I want the first one
that neutral grip with the barbell set it up if you don't have access to a barbell use a dowel
a broomstick be creative figure that one out get your reps in there internally actually rotating
holding those in position the second one you know you saw JC doing this pronated supinated and
pronated grip pulling here right so you get that good rotational piece boom boom and then simply
turning in and out yeah because it just it makes a lot of sense for people who are boxing it makes
perfect sense for both of those you can change your shoulder position right 90 degrees length
short also without that push-pull if you want to work that torque position to help get the obliques
and serratus anterior to fire up to help you with that rotational piece okay try them all guys trust
me they're gonna work work really well then after that we heat up the dowel piece working on that
up-and-down piece the rotation the old-school we look to the old-school with that one if you
don't have access to a heavier weighted dowel use a broom stick in a rope you can work that
you don't have to use a weight in the beginning we used a five-pound weight hit that bad boy for the
reps everything that I have listed for you guys is in the description and then lastly guys for a
bonus do this one last is that pull back grip pull using the rope don't use the edge hit that bad boy
do these two to three times a week only do not do it more than that and on top of that I wouldn't
do these every week it you don't want to override your forearms and hands guys you wanted to do it
for a little bit take a break and also if you feel a ton of fatigue through your arms and forearms
be careful working their hand pads and the heavy bag gonna be a little you know I'm gonna wear of
what's going on so you don't reinjure some stuff alright okay guys check OJT Bambi's channel where
him and i just did a video on being nice and calm and steady as a beginner it's an awesome
video where I think you guys can all learn from that and also make sure you stay tuned for an
eighth hour elevate it that's coming up to you guys very soon and as always thanks for watching