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Everyone knows the PITA that's called arm pump.
I know you can buy the 4arm strong device, but I also know you can reduce it with a proper warm up routine.
My arm pump usually goes away after 2 short riding sessions on practice days, but I don't have 2 sessions on race days.
Is anyone on here willing to share a proper forearm warm up routine to reduce arm pump?
Thanks!
I know you can buy the 4arm strong device, but I also know you can reduce it with a proper warm up routine.
My arm pump usually goes away after 2 short riding sessions on practice days, but I don't have 2 sessions on race days.
Is anyone on here willing to share a proper forearm warm up routine to reduce arm pump?
Thanks!
http://www.vitalmx.com/forums/Moto-Related,20/Another-4Arm-spray-review…
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The Shop
through it. Keep it in my gear bag. Then I take my helmet, tie it to the other
end and do that forearm twist exercise with it. You know- wind it up, wind
it down till your arms burn. I'll do it a couple times as I'm getting dressed
and gassing up.
use the first few laps as part of your warm up, go at about 50%, check the track, lines, this will help you relax,
-Release your grip in the air every now and then
-Run thicker grips
-Run your levers a little higher
-Find a comfy bar bend (for me, that means less sweep and not too low)
-Grip with your knees more
-Consciously hold on as loosely as you can
Oh yeah, warm up too.
On the way to the track, I do ONE set of each of these exercises with each hand: Your number of reps will be different from mine of course. It only takes one set for warm up.
1. 40-50 reps with a fairly light (but not too light) spring based hand grip. 40 lb. On ride/race day the point isn't to go to failure. It's to pre-pump your forearms. If I feel I can do 40 reps on that day, I'll do about 38.
https://www.athleteshop.com/everlast-extra-strength-hand-grips-wood?gcl…
2. 125 reps of a 1 lb stress ball, focusing on squeezing with your thumb and really press into it. The reason for this is that hand grippers don't work your thumbs at all, and the thumb is a maybe 25% of your grip so it's important.
https://www.amazon.com/Valeo-VA4478BK-RUBBER-SQUEEZE-BALL/dp/B000I1FALA…
3. Train during the week doing both weights (including forearms and grip) and get in some cardio. I do both when I can, but even when I have no time to workout during the week, steps 1 and 2 take care of the arm pump.
The stronger you are, especially your grip, but really overall, the less of your strength you'll have to use to hold on.
4. Of course, remember to breathe when you're riding, and keep your weight centered so you're not constantly pulling on the bars.
5.
If you really want to strengthen your grip check out the Captains of Crush Grippers. They're intense!
They say that most people who lift weights regularly cannot close the Level 1 grip. So, I'm starting with the Trainer 100 lb., which I can close but not for many reps, then working up to the level 1 (140 lb), level 2 (195 lb), etc... When you get to Level 3 (280 lb), you can get certified.
When I did my research 6 months ago, I found the Captains of Crush grippers to have the best reviews and consistency in the spring rate. They are intense for sure.
I'm just starting to train with them consistently.
https://www.amazon.com/Captains-Crush-Hand-Gripper-Point/dp/B006G377UQ/…
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