Bob Norris here with the last of my Total Garage Gym (R) exercises. Today I’ve borrowed from my chin na class and want to show you some swing weight training for grip strengthening. Any of the variations I show are good for grapplers but they also build strong wrists if you like to punch things! (total aside but Inside Kung Fu is running a cool article on police using chin na HERE)
First up is swing weight training:
Two variations: side-to-side and the nod. The goal of side-to-side is to maintain the tip of the pole in an imaginary spot that’s in front of you. Then you follow the circular pattern I show while taking care to sink your elbow, flow from your hips, and not let the weight swing too much (yeah, yeah, I know…my flow needs work). In chin na this motion happens a lot–especially the elbow drop which is a way to deal with a stronger person (easier to drop and roll than try to muscle a stronger person). The nodding drill is fairly obvious: a ton of finger chin na starts out with this simple motion.
The windings:
I only showed three ways to do the windings. However, a fourth way is palms up with the pole resting in your hands.
You can build these implements for about $20. All you need is a good oak shovel handle, some 2.5 or 5 pound weights, and some rope. Repetitions are simple: do them until you can’t and then move onto the next exercise!
- Build grip strength and stamina!
- Have Popeye-like forearms!
- Gain the ability to choke out pesky neighbors!
Results are guaranteed or I’ll break a board for you!
Total Bob!
(Christie Brinkley not included. In fact, she won’t even return my calls.)
~BCP
