The Wrist Developer

The Wrist Developer is a training tool designed and sold by David Horne’s World of Grip and from time to time sold here at DieselCrew.com. It is a spring-loaded device that is used to strengthen the position of Reverse Style Nail and Short Steel Bending.

The Wrist Developer is aptly named because it certainly builds strength and stability in the wrists. On top of this, it also can help you build improved strength throughout the upper body, depending on how you use it.

The Wrist Developer has been around for many years, but there still remains quite a bit of confusion around it. To help clear up some of the misunderstandings about how the device works and the methods to train with it, I put out an all-encompassing Training Video/DVD in 2012 => How to Train with the Wrist Developer. This video shows you how you can use the WD as a way to increase your general wrist strength, bring up your reverse bending, as well as strengthen your entire upper body.

As you can see, with the variety of ways the Wrist Developer can be utilized and the many ways it can be used to bring up each skill (wrist strength/stability, reverse bending, upper body strength) it is a very good investment and takes up very little room, as long as you understand its proper use.

Here is a quick run-down of some of the most common questions I get or find being asked.

Common Wrist Developer Training Questions

How is the Wrist Developer Used?

The main objective of the WD is to grip the handles with one hand in front and one hand behind, as in the grip taken on a nail or steel bar when using the Reverse bending Technique. From there, the handles are moved together so that the loading bars separate, stretching the spring. The repetition is complete or the attempt is “good” when the guard on the back of the device touches the rear loading arm.

How Are the Levels of the Wrist Developer Determined? How is the Wrist Developer Spring Adjusted?

With the Black spring, or equivalent, the lowest setting is called Level 3. You then move the rear spring hook up one notch to get level 4. For level 5, you move the rear spring hook back down one notch and then move the front spring hook up one notch. For level 6, you move the rear spring hook upwards again to get Level 6.

So, every time the spring is on equal notches in the front and back, your spring level is a multiple of 3 => 3,6,9, etc.

Here is a video demonstration of how the spring hooks are moved in order to get level 3, 4, 5, and 6 (and beyond).

Video Demonstration: How the Wrist Developer Spring Levels are Changed

Is it acceptable to glue the suede wraps to the handles? They tend to slip a lot.

For the purposes the Wrist Developer even in a grip contest and for Wrist Developer records lists, glue on the handles is not permitted. What is permitted is suede wraps with rubber bands wrapped tightly around them.

Slippage is definitely something to contend with when training on the wrist developer. One of the things I show in the Wrist Developer DVD is how to get the wraps on there as tight as possible using wrapping strategies from nail and steel bending which comply with WD performance standards.

The good thing about having the wraps against the bare steel and paint of the WD handles is that it forces you to squeeze the handles hard, which actually will help you exert more force into it. This will lead to better overall strength bending performance. But like any technical lift, it takes time to perfect.

Adhesives, glues, etc., are not permitted in competition or for records purposes, but certainly they can be used as a training method. If you have no desire to compete or measure yourself against others who have tested themselves on the WD, then by all means, use whatever you want to keep the wraps in place. Just keep in mind that if you get used to tapes or glues on the handles, you will see a drop in performance on the WD.

Can the Wrist Developer be Used to Train Double Overhand or Double Underhand Bending Techniques?

While the Wrist Developer can be used with the hands in the positions of DO and DU bending, the size and shape only permits these techniques in a limited way. You can certainly accomplish variations of Double Over and Double Under with the WD, but it is very cumbersome.

Is the WD Effective at Developing Strength for Reverse Bending

Yes, it certainly can be, but it depends on how you use it. There are distinct differences in how to use the WD, depending on your actual goal. This is the information that makes the WD Training DVD so valuable.

If you own a Wrist Developer, I can help you maximize your training results with it, through the use of my video. Many people do not realize just how technical of an event the Wrist Developer is, but are amazed how much stronger they can get on it with just a couple of easy technique modifications and slight changes to their approach.

In addition, you need to use the WD in the way it is meant to be used for your specific goals. If you want to perform well in a competition setting with the WD, knowing the proper means of force production with it is imperative. Also, if you are using the WD to save on the amount of bending stock you have to go through, it only makes sense to use it in the manner it was meant to be used for building your wrist strength for Reverse Bending. While there is cross-over from both techniques, you will get your best results from specific training.

For more information on what is covered in the Wrist Developer DVD, click the banner below. This video comes in both Digital and Hard Copy Versions, depending on what your viewing preference is.

All the best in your WD training,

Jedd

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Wrist Developer Training and Technique Tips for Maximum Performance on the WD

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DIESELS,

Happy Labor Day. I hope you get the chance to enjoy some nice time with your friends or family. I made sure to get up early as usual and get some work done before enjoying the beautiful day.

I also got in a session with my only personal training client, Mark. He loves training, so I never have a problem working with him. He comes in, kicks his own ass, and loves every second of the training I put him through.

I thought I would take the time to answer some questions I have gotten recently. I figured I’d start with the hardest one to answer/admit.

Q: Jedd, what ever happened to your muscle-up goal? I remember something you posted a long time ago but haven’t seen anything since.

A: The truth is, I have not trained the muscle-up in quite some time. It just got to be too big of a pain in the neck to set everything up. My old squat rack was extremely light, so I had to load all this extra weight on the other side to keep it from tipping. In one workout, I buggered up my shoulder a bit, so I avoided the movement for a while. I was still hitting the same heights once it was feeling better though, so the time off didn’t really hurt me or hinder my progress.

Then, I came to realize that if I ever did complete the muscle-up, I’d probably either crack my head open or break my neck on the ceiling. It never registered how close I was coming to the structure above, so when I was training it, I was moving the cage over to the car-portion of the garage. One thing led to another and I began bagging the training. That was late 2010, so it’s been almost two years.

What I have been continuing to do is many versions of Pull-ups. I have used many different handles, added weight, changed tempos, etc. Below is a video of me working on the Rogue Fitness Dog Bone. This thing is sick. The only thing tougher to do Pull-ups on is the Globe.

I have used the Dog Bone for my Pull-ups several times over the last few weeks. This is unlike conventional Pull-ups or Chins in many ways:

1. Open Hand Grip: You can’t help but build hand strength with this device. You can’t get a wrap around the handles because they are so large.

2. Intense Chest Compression: Your upper arms end up adducted and it brings in the pectoralis muscles in much more than regular pull-ups/chin-ups.

3. Wrist Component: Having the hands on top of the globes like in the video lights the wrists and forearms up like a Christmas tree. If your wrists are a weakness in your sport, you should try this piece out.

I could only do two reps when I first started hitting these. Now my best is 6 reps with no weight added, and I have already moved up to adding a 25-lb plate, as you’ll see in the video.

I love doing Pull-ups and Chins, and I will eventually master the Muscle-up. But for right now, I am enjoying the Rogue Equipment too much. After trying them for about a month and a half, I am perfectly comfortable recommending them. Check out their catalog here.

Someone said they heard that Rogue’s equipment was of crappy quality. I don’t see how they can think that, judging by what I have used. While it isn’t covered in chrome and is more Johnny Cash style of equipment, I don’t see any flaws with the gear and I see no weak points. Every indicator is that this stuff will last for a long time.

---

This next question was not asked directly to me. It was on the Gripboard. But, I have been asked this question many times so I thought I’d post it here as well.

Q: [I want to get better at Double Overhand Bending.] But, for now, reverse bending with the bar at or above shoulder height seems to be considerably easier than any other style. Especially with the bar in close to my shoulder.

My question – is this considered a legit form for bending or is it considered sloppy or cheating? Am I wasting time continuing to kink in this manner? Is it smarter to transition to DO sooner rather than later?

A. First off, let’s just quickly define the major bending techniques.

Double Overhand Technique

There is Double Overhand where the hands are placed at the end of the bar/bolt/nail. The hands are positioned between a pronated and neutral position, then the ends of the bar are bent down into an inverted U-shape.

Double Underhand Technique

There is Double Underhand, where the hands are placed at the ends of the bar, but now they are oriented between supination and neutral, then the bar is bent into a U-shape.

Reverse Style Bending

Finally, there is also Reverse style, where the hands are oriented in neutral and then slightly deviated, with one hand “overhand” and the other “underhand.” A completed bend is when the angle of the bar reaches 40-degress and there is usually a time limit involved.

Each of these styles have their own benefits and shortcomings. Double Over and Double Under can be used to bring more upper body strength into the execution, which generally leads to bigger bends. Reverse, however, is one that is much more “pure grip strength,” testing the wrist and forearm more intently, although not entirely.

However, if you have mobility issues and are unable to get into the positions, then you will also be unable to benefit from the two power positions. Some people, like the person who asked the question, then must find other ways to start the first part of the bend, called the kink.

One of the main guys that got me inspired to try bending back in 2002/2003 was Pat Povilaitis. He said that he used to get bends started with Reverse until his shoulders and torso loosened up enough to get into a good position for the DO Kink. So, that is what I did as well for the first few years, eventually bending a Red Nail with a Reverse Kink and then a DO finish.

So, I was in the same boat as the person who asked this question.

Is a Reverse Kink cheating or sloppy technique? No way. Actually, for most people, Reverse is much harder that DO or DU, so getting the bend started with Reverse and then transitioning to a stronger style to finish is no problem whatsoever.

During the time where you need to use both techniques in order to fully bend a nail, it is a good idea to work on figuring out what is keeping you from getting into the DO Power Position. Are your arms so big that they don’t allow you to bring the bar up high? Are your shoulders so tight that you can pull them back? Are your pecs and biceps too tight? Is your upper back weak? Are your triceps tight? Is it a fascial issue?

All of these are possible explanations why someone would have trouble getting into the DO Power Position. Addressing these issues will help you get into the position.

However, my friend, Jason Steeves, pointed out that there are limitations in the height you can bend the bar in most cases. The writer mentions bending the bar at or above shoulder height. The cut-off for most bending lists are head height. This is something to watch.

The reason there is a cut-off, I believe, is to limit the engagement of the lats in the bend. This keeps the emphasis on wrist strength. By practicing the technique and focusing intently on the lats, you can still get them involved in the bend. However, the most important point here is that if you are bending for a certain list or certification, you should practice the way you will be required to bend for that list. Some lists require the use of very small pads, limiting the amount of force that can be exerted into the ends of the bar. Others require very thin wraps, reducing padding and heightening the factor of pain tolerance.

However, in my experience, if you perform a Reverse Bend and keep the bar above your head the entire time without arching your back, the bend seems much harder. That could just be me though. I know if I paint something with my arm straight up in the air for more than ten seconds, it feels like my arm is going to die. This has been ever since the late 90’s long before I ever tried bending, strongman or any other non-conventional training methods. I am left only to blame this issue on bad genetics and playing baseball…

For more detailed Bending Technique instruction, you should check out my Nail Bending eBook. It breaks every one of thee techniques down for you, plus it covers some other lesser common bending styles.

---

This last one comes from YouTube. I put up a video about a year ago where I talk about increasing deadlift grip, and I mentioned that Fat Bar Training is not always the best way to go about it. I got the following question:

Q: So are Fat Gripz a waste of money then?

A: Fat Gripz are absolutely NOT a waste of money. They allow you to turn dozens of exercises into thick bar exercises almost instantly without buying or building axles or thick handle loadable dumbbells. Plus, I think they will survive an atomic bomb blast, so they are a safe investment.

My point in that video was this. If your grip fails when doing Deadlifts, you need to train specifically for improving your Deadlift Grip.

The Deadlift Grip (for most people) is an alternated grip on a thin bar. In most cases, the time under tension requirement for the pull overwhelms your grip endurance. For most people, this means they need to train holding more weight for longer periods of time, or you need to finish your deadlift faster so that you don’t reach your grip strength endurance threshold.

In many cases, when people train with a thicker bar, the size difference is so substantial that it trains the hands in a slightly different way. Obviously, the same muscles are being worked, but the orientation of the hands and loading are different. Going from a one-inch bar to a 2-inch or even 2.5 or 3-inch bar could end up being too big of a size difference to get good carryover back to deadlifting on a regular bar.

Aside from working with a heavier barbell to load the hands specifically, I also suggest wearing some leather work gloves while deadlifting in that video. This increases the perceived size of the bar. The bar itself doesn’t change, but the fact that the glove material sits between your fingers and the bar keeps the fingers slightly more open so the bar seems slightly larger. The same effect can be gotten by wrapping a towel over the bar and gripping it, but it slipped my mind to mention this because I was driving. You can see the video I am talking about here.

Will thick bar training improve hand strength? Absolutely. It is a great way to train for general hand strength. However, I think the best way to bring your deadlifting support strength up is by doing work of a more specific nature.

That’s all for now. I was going to answer more questions, but this post got big in a hurry, so I will make sure to answer more down the line. Feel free to leave comments with any questions you might have.

Stay tuned for future posts. Sign up for my free newsletter below.

All the best in your training.

Jedd

DIESELS,
Happy Labor Day. I hope you get the chance to enjoy some nice time with your friends or family. I made sure to get up early as usual and get some work done before enjoying the beautiful day.

I also got in a session with my only personal training client, Mark. He loves training, so I never have a problem working with him. He comes in, kicks his own ass, and loves every second of the training I put him through.
I thought I would take the time to answer some questions I have gotten recently. I figured I’d start with the hardest one to answer/admit.
Q: Jedd, what ever happened to your muscle-up goal? I remember something you posted a long time ago but haven’t seen anything since.
A: The truth is, I have not trained the muscle-up in quite some time. It just got to be too big of a pain in the neck to set everything up. My old squat rack was extremely light, so I had to load all this extra weight on the other side to keep it from tipping. In one workout, I buggered up my shoulder a bit, so I avoided the movement for a while. I was still hitting the same heights once it was feeling better though, so the time off didn’t really hurt me or hinder my progress.
Then, I came to realize that if I ever did complete the muscle-up, I’d probably either crack my head open or break my neck on the ceiling. It never registered how close I was coming to the structure above, so when I was training it, I was moving the cage over to the car-portion of the garage. One thing led to another and I began bagging the training. That was late 2010, so it’s been almost two years.
What I have been continuing to do is many versions of Pull-ups. I have used many different handles, added weight, changed tempos, etc. Below is a video of me working on the Rogue Fitness Dog Bone. This thing is sick. The only thing tougher to do Pull-ups on is the Globe.
I have used the Dog Bone for my Pull-ups several times over the last few weeks. This is unlike conventional Pull-ups or Chins in many ways:
1. Open Hand Grip: You can’t help but build hand strength with this device. You can’t get a wrap around the handles because they are so large.
2. Intense Chest Compression: Your upper arms end up adducted and it brings in the pectoralis muscles in much more than regular pull-ups/chin-ups.
3. Wrist Component: Having the hands on top of the globes like in the video lights the wrists and forearms up like a Christmas tree. If your wrists are a weakness in your sport, you should try this piece out.
I could only do two reps when I first started hitting these. Now my best is 6 reps with no weight added, and I have already moved up to adding a 25-lb plate, as you’ll see in the video.

I love doing Pull-ups and Chins, and I will eventually master the Muscle-up. But for right now, I am enjoying the Rogue Equipment too much. After trying them for about a month and a half, I am perfectly comfortable recommending them. Check out their catalog here.
Someone said they heard that Rogue’s equipment was of crappy quality. I don’t see how they can think that, judging by what I have used. While it isn’t covered in chrome and is more Johnny Cash style of equipment, I don’t see any flaws with the gear and I see no weak points. Every indicator is that this stuff will last for a long time.

---

This next question was not asked directly to me. It was on the Gripboard. But, I have been asked this question many times so I thought I’d post it here as well.
Q: [I want to get better at Double Overhand Bending.] But, for now, reverse bending with the bar at or above shoulder height seems to be considerably easier than any other style. Especially with the bar in close to my shoulder.
My question – is this considered a legit form for bending or is it considered sloppy or cheating? Am I wasting time continuing to kink in this manner? Is it smarter to transition to DO sooner rather than later?
A. First off, let’s just quickly define the major bending techniques.

Double Overhand Technique
There is Double Overhand where the hands are placed at the end of the bar/bolt/nail. The hands are positioned between a pronated and neutral position, then the ends of the bar are bent down into an inverted U-shape.

Double Underhand Technique
There is Double Underhand, where the hands are placed at the ends of the bar, but now they are oriented between supination and neutral, then the bar is bent into a U-shape.

Reverse Style Bending
Finally, there is also Reverse style, where the hands are oriented in neutral and then slightly deviated, with one hand “overhand” and the other “underhand.” A completed bend is when the angle of the bar reaches 40-degress and there is usually a time limit involved.
Each of these styles have their own benefits and shortcomings. Double Over and Double Under can be used to bring more upper body strength into the execution, which generally leads to bigger bends. Reverse, however, is one that is much more “pure grip strength,” testing the wrist and forearm more intently, although not entirely.
However, if you have mobility issues and are unable to get into the positions, then you will also be unable to benefit from the two power positions. Some people, like the person who asked the question, then must find other ways to start the first part of the bend, called the kink.

One of the main guys that got me inspired to try bending back in 2002/2003 was Pat Povilaitis. He said that he used to get bends started with Reverse until his shoulders and torso loosened up enough to get into a good position for the DO Kink. So, that is what I did as well for the first few years, eventually bending a Red Nail with a Reverse Kink and then a DO finish.
So, I was in the same boat as the person who asked this question.
Is a Reverse Kink cheating or sloppy technique? No way. Actually, for most people, Reverse is much harder that DO or DU, so getting the bend started with Reverse and then transitioning to a stronger style to finish is no problem whatsoever.
During the time where you need to use both techniques in order to fully bend a nail, it is a good idea to work on figuring out what is keeping you from getting into the DO Power Position. Are your arms so big that they don’t allow you to bring the bar up high? Are your shoulders so tight that you can pull them back? Are your pecs and biceps too tight? Is your upper back weak? Are your triceps tight? Is it a fascial issue?
All of these are possible explanations why someone would have trouble getting into the DO Power Position. Addressing these issues will help you get into the position.
However, my friend, Jason Steeves, pointed out that there are limitations in the height you can bend the bar in most cases. The writer mentions bending the bar at or above shoulder height. The cut-off for most bending lists are head height. This is something to watch.
The reason there is a cut-off, I believe, is to limit the engagement of the lats in the bend. This keeps the emphasis on wrist strength. By practicing the technique and focusing intently on the lats, you can still get them involved in the bend. However, the most important point here is that if you are bending for a certain list or certification, you should practice the way you will be required to bend for that list. Some lists require the use of very small pads, limiting the amount of force that can be exerted into the ends of the bar. Others require very thin wraps, reducing padding and heightening the factor of pain tolerance.
However, in my experience, if you perform a Reverse Bend and keep the bar above your head the entire time without arching your back, the bend seems much harder. That could just be me though. I know if I paint something with my arm straight up in the air for more than ten seconds, it feels like my arm is going to die. This has been ever since the late 90’s long before I ever tried bending, strongman or any other non-conventional training methods. I am left only to blame this issue on bad genetics and playing baseball…
For more detailed Bending Technique instruction, you should check out my Nail Bending eBook. It breaks every one of thee techniques down for you, plus it covers some other lesser common bending styles.

---

This last one comes from YouTube. I put up a video about a year ago where I talk about increasing deadlift grip, and I mentioned that Fat Bar Training is not always the best way to go about it. I got the following question:
Q: So are Fat Gripz a waste of money then?
A: Fat Gripz are absolutely NOT a waste of money. They allow you to turn dozens of exercises into thick bar exercises almost instantly without buying or building axles or thick handle loadable dumbbells. Plus, I think they will survive an atomic bomb blast, so they are a safe investment.
My point in that video was this. If your grip fails when doing Deadlifts, you need to train specifically for improving your Deadlift Grip.
The Deadlift Grip (for most people) is an alternated grip on a thin bar. In most cases, the time under tension requirement for the pull overwhelms your grip endurance. For most people, this means they need to train holding more weight for longer periods of time, or you need to finish your deadlift faster so that you don’t reach your grip strength endurance threshold.
In many cases, when people train with a thicker bar, the size difference is so substantial that it trains the hands in a slightly different way. Obviously, the same muscles are being worked, but the orientation of the hands and loading are different. Going from a one-inch bar to a 2-inch or even 2.5 or 3-inch bar could end up being too big of a size difference to get good carryover back to deadlifting on a regular bar.
Aside from working with a heavier barbell to load the hands specifically, I also suggest wearing some leather work gloves while deadlifting in that video. This increases the perceived size of the bar. The bar itself doesn’t change, but the fact that the glove material sits between your fingers and the bar keeps the fingers slightly more open so the bar seems slightly larger. The same effect can be gotten by wrapping a towel over the bar and gripping it, but it slipped my mind to mention this because I was driving. You can see the video I am talking about here.
Will thick bar training improve hand strength? Absolutely. It is a great way to train for general hand strength. However, I think the best way to bring your deadlifting support strength up is by doing work of a more specific nature.
That’s all for now. I was going to answer more questions, but this post got big in a hurry, so I will make sure to answer more down the line. Feel free to leave comments with any questions you might have.
Stay tuned for future posts. Sign up for my free newsletter below.

All the best in your training.
Jedd

Hello DIESELS!

CHECKING IN!

First off, I hope all of you are safe and sound after the hurricane on the East Coast on the United States. I know some friends in Maryland, Pennsylvania and New Jersey lost some power and saw damages from the storm, so please take care!

LOVING WWE PROGRAMMING!

Second, I just want to say that if you follow WWE Wrestling, like me, you know its been an exciting few weeks with the return of Kevin Nash and the drama between him, Triple H and CM Punk. What an awesome time!

However, if you are thinking that Stephanie McMahon sent the text message to Kevin Nash to come to Summer Slam and Jack-knife Power-Bomb CM Punk, I am sorry but you are mistaken. I am going to make the call right now, that the culprit who stole Triple H’s phone and requested Nash’s punishing appearance is actually Shane McMahon, making his return to the family business…

I am obviously SPOT ON, but if you have another guess, feel free to post in the comments.

Now, for more important matters – the Classic Strongman Feat Tournament…

Many have been pondering what the final feat in the tournament could be. Watch the video below and you will find out.

Since all of the rules are clearly stated in the video, I am only posting it right now and will add more information below in a few hours.

I do freelance work as a Spanish Interpreter and I have a large project that I have to work on for the company I used to work full time for, so I will be working on that for a bit and will return to the site later on.

However, once you watch the video, if you have any questions, please feel free to leave a comment below.

Thanks and all the best!

Jedd