How to train hand explosiveness?

How to train the explosive power of the hands has always been a topic of concern to sports enthusiasts. Among various sports, such as parkour, there are many training requirements for athletes, among which hand explosive power is one of the more basic training. I won’t go into details about the importance of hand explosive power in parkour. Next, I will briefly introduce to you how to improve hand explosive power.

The key point in practicing explosive power is to complete the movements quickly and with the whole body's strength. Arms can usually be curled with dumbbells or barbells, or forearm flexion and extension if they are done with equipment. The explosive power of the arms for fighting sports is mainly to train the forearm muscles. If the biceps are too large, it will affect the strength. When practicing explosive power, you can use dumbbells or push-ups, but push-ups should be coordinated with your breathing. Push up when you inhale and push down when you exhale. This is the best way to achieve the best effect.

In addition, you can use barbells, dumbbells, pullers, arm trainers and other equipment to train your strength, as well as push-ups, squat jumps and other hand-free strength training. Here we only introduce a few simple and practical dumbbell strength training methods. For other strength training methods, you can refer to other textbooks or books:

(1) Chest expansion exercise: Stand with your feet shoulder-width apart, hold dumbbells in both hands and do chest expansion exercises with your arms straight in front of your chest. Inhale through your nose when expanding your chest (with your hands apart), and exhale through your nose when returning to the original position. Do 3 sets of 20 times/set, or you can do it according to your ability. Effect: Develops the strength of the pectoralis major, and also helps develop the deltoids and latissimus dorsi.

(2) Forearm flexion exercise: Sit upright on a stool, hold a dumbbell in one hand, place your elbow on your knee, and place the other hand on your elbow pit close to your knee. Then do the up and down flexion and extension exercises holding the dumbbell. Inhale when you bend your elbow and exhale when you extend your elbow. Do 3 sets of 30 times/set, or you can do it according to your ability. Effect: Develops forearm muscle strength, and also has effects on finger grip and upper arm strength.

The points mentioned above are all helpful to help you improve the explosive power of your hands. If you want your hands to have strong explosive power, sports enthusiasts need to start training their hand strength on a regular basis. When doing hand strength training, you should proceed step by step and not do training that exceeds your energy range all at once.