Wrist strengthening in the office
The subject of wrist strength came up during a recent training session. I was asked by a trainee; what could be implemented to address this weak link to help with kettlebell cleans and snatches. Of course there was a catch. You knew that was coming, right? The catch was how one could strengthen the wrists without a barbell, a machine, or a kettlebell in an office type environment; a cubicle to be exact. I asked trainee if they had a three foot by four foot space on the floor that could be used. The answer was yes, if the chair was moved slightly. I then, much to the trainee’s liking, proceeded to show him “The Crouch Balance.”
The “The Crouch Balance” is a move I learned in an old 70’s style workout routine named “Hercules II” which is perfect for the office environment and requires only bodyweight.
Step 1: Crouch down, place hands flat on floor (about a foot in front of knees), splay fingers out with index fingers pointing straight ahead.
Step 2: Brace your inner thighs against elbows and slowly lean forward putting your full weight on the wrists and hands. Head position should be forward and upward. The maneuver will resemble a tripod, but knees are outside elbows not on top and your head is off the ground not on.
Step 3: Hold working up to a slow count of 15 deep breaths.
Step 4: Repeat as necessary.
Step 5: Very, very, very important. BEFORE your start this move, place a pen and/or paper close to your where your hands will be. Why? Because if your boss or client just happens to drop by unexpectedly, you can easily spring out of the “Crouch Balance” and make like you are just picking up something that fell off your desk and no one will be the wiser.
Step 6: Practice till perfect.
