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POWER TWISTER AND ARMWRESTLING/WRISTWRESTLING

Fri, 01 Jul 2011 01:14:55 +0100

The power twister is a great tool for training for the sports of armwrestling and wristwrestling, since any exercise with the twister helps to develop crushing power in the wrists and forearms. Here is a sample routine that integrates the power twister with other exercises to help develop power and strength for the armwrestler :

SHRUG OR TRAP BAR DEADLIFTS
SHRUG OR TRAP BAR SHRUGS
ISOMETRIC WIDE-GRIP WEIGHTED PULLUP
DUMBBELL HAMMER CURLS
BARBELL REVERSE CURLS
POWER TWISTER MAX CONTRACTION "INVERTED U" TWIST
POWER TWISTER MAX CONTRACTION "U" TWIST
HANDGRIP "PENNY PINCHERS"

For the deadlifts and shrugs, do an ascending (Delorme) pyramid as follows : Set 1 for 5 reps at 50% of 5RM; Set 2 for 5 reps at 66% of 5RM; Set 3 for up to 5 reps at 100% of 5RM.

For the isometric pullup, wear a weight vest or suspend weight from a dipping belt and perform a wide-grip overhand pullup by pulling up 1-inch from the bottom and holding as long as possible, until your grip fails. Aim for a hold of between 1 and 5 minutes.

For the reverse curls and hammer curls, perform 3 sets of 6 to 8 reps with as heavy weight as possible.

For the power twister exercises, hold each squeeze in the contracted position with the handles touching for as long as possible, preferably between 1 to 5 minutes. Try to choose the appropriate twister to achieve muscle fatigue within this time frame.

For the handgrip exercise, squeeze a penny between the closed handles of the grips and hold as long as possible, preferably between 1 and 5 minutes.

POWER TWISTER BICEP EXERCISES

Fri, 17 Dec 2010 20:56:21 +0100

The standard power twister exercises focus on the chest, forearms and triceps with secondary emphasis on trapezius, rhomboids, and deltoids. There are several ways to directly target the biceps directly, however. You just have to change the position of the twister in relation to your body and the nature of the twisting motion employed. The following article describes several unique bicep exercises that you can perform with just your power twister.

http://www.ehow.co.uk/way_5673495_power-twister-exercise-biceps.html

PROGRESSION WITH THE POWER TWISTER

Wed, 24 Nov 2010 20:12:59 +0100

You will want to set up a strategy of progression when using your power twister to allow you to continually challenge yourself with greater amounts of resistance as you become stronger. Here are some tips to follow:

1. Buy several different twisters with varying amounts of resistance. I would recommend that you purchase light, medium, and heavy tension twisters. Start with the light tension model and progress from there.

2. Since you cannot progress in small increments as with free weights or machines, you will be required to employ a wider range of exercise volume, before jumping resistance levels. If you are doing standard repetitions, begin with 5 reps and work up to 20 before attempting the next tension level. If you are doing reps with 5-second peak contraction holds at the end of each rep, start with 5 reps and work your way up to 10 before attempting the next tension level. If you are simply doing peak contraction isometric holds for time, begin with a 1-minute hold and work your way up to 5 minutes before attempting the next tension level.

3. Keep in mind that there are other ways to progress as well. Holding the twister with bent arms makes the exercise easier than with straight arms. In addition, if you are unable to complete a full rep, you can do partial reps to build your strength isometrically. Above all, don't give up just because you hit a sticking point, keep at it!

THE POWER TWISTER + CHEST EXPANDER = DYNAMITE UPPER BODY WORKOUT

Mon, 18 Oct 2010 00:57:59 +0100

The Power Twister primarily uses your upper-body pushing muscles, while the chest expander primarily uses upper-body pulling muscles. By combining the two pieces of equipment, you can obtain a complete upper-body strength workout without the use of weights or expensive exercise machines. The two pieces of equipment are ideal for travel routines as well as they are compact and easy to carry and store.

TRAIN LIKE ALEXANDER ZASS

Mon, 27 Sep 2010 18:34:30 +0100

Work with your power twister faithfully and, who knows, you might be able to bend iron bars someday like the great Alexander Zass. Check out the following ultra-cool video from Greg at Myspace:

http://www.youtube.com/watch?v=FTLOrHlPZic

POWER TWISTER EXERCISES AND PEAK CONTRACTION

Mon, 27 Sep 2010 18:26:02 +0100

Here is a great alternative method to use when training with a power twister. Instead of doing standard sets and repetitions, for example 3 sets of 10 repetitions, try holding the peak contraction point of the exercise for a certain amount of time, or even to the point of momentary muscular failure. For example, if performing the standard twister exercise with the bar in front and twisted into an inverted "U", hold the maximum tension point while watching a clock, or better yet, timing yourself with a metronome. There are different levels of twisters on the market, from light to medium to heavy tension. You can begin with shorter duration holds on a light or medium-tension twister, say 20 or 30 seconds and, over time, gradually work up to holds of 5 minutes non-stop then move on to a more challenging twister and begin with shorter duration holds, increasing time once again. Give it a try!

POWER TWISTER EXERCISES 2

Thu, 16 Sep 2010 18:05:57 +0100

Here is a link to another article describing exercises that can be done with your power twister :

http://www.livestrong.com/article/217189-power-twister-exercises/

POWER TWISTER EXERCISES

Wed, 15 Sep 2010 18:54:17 +0100

The following article describes some exercises that can be done with your power twister:

http://www.ehow.com/how_6146971_use-power-twister.html

WELCOME

Mon, 13 Sep 2010 16:07:01 +0100

Welcome to Mister Twister! In the coming weeks and months, we will be exploring how to use this simple, effective exercise device : the power twister. Stay tuned!