forearm training
December 22, 2011 posted by

Importance Of Iron Fist

Since arms are the theme this week on The ‘Dope, here’s my latest article for DPM mag: The Way of the Iron Fist. It’s a guide to forearm training using a rice bucket, accompanied by stellar video of Master Wu explaining the subtleties of eliminating your enemies using the Buddhist Palm stance.

So, other than the obvious radness of aiding your Predator handshake, just why should you train using a rice bucket?

Obviously hand strength is important for climbers. Unfortunately, both the act of climbing and most of the exercises that climbers do to strengthen their attachment to the rock, work almost exclusively on what are called the flexor muscles of the hands and forearm. This creates a massive imbalance between flexor and extensor strength that leads to an assortment of ailments including elbow and bicep tendonitis, carpal tunnel syndrome, and various injuries to the hand tendons and tendon pulleys.

Climbers aren’t the only group to have a flexor/extensor imbalance. Almost everyone does but life required doing a lot of grabbing and very little of opening your hand against resistance unless you regularly practice essence absorbing stance. If everyone used a rice bucket carpal tunnel syndrome would not exist, much less be a syndrome.

A note on rice bucket form from my friend Ed. Don’t hit the rice with your fingertips. Slide them in. You still use force but you also must employ grace. Nerve endings in your fingertips affect your vision so smashing your fingertips regularly into anything can cause your eye sight to weaken.

Finally, if you’re looking for a cheap stocking stuffer how about a subscription to The Stash at DPM? For 5 bucks a year you can get access to unending psyche with their premiere videos. Check out the one below. It’s free. Just imagine how good those in The Stash must be.

Also, unfortunately, Master Wu’s video can only be viewed by those whom he feels are worthy. Others will be re-directed to Grasshopper Ben training in The Coop.


  • Cool climb, but there's an awful lot of jessery going on…

  • True. A lot of jessery. But given you get the length of the entire Tor between each rest it still looks like entirely proper climbing.

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