Wrist is the most stressed part in fitness training. Almost all training movements are produced by the wrist, which will cause great wear and tear on the wrist in the long run. If effective wrist protection is not carried out in long-term training, the wrist will be damaged. I believe many people have experienced unbearable wrist pain after training. These situations are caused by long-term wear and tear because the wrist is not protected during training.

As we all know, every joint of the human body is very fragile. If you wear it under heavy stimulation for a long time, it will cause serious damage to the joints. When a joint is injured, it is very difficult to recover. Therefore, bodybuilders must do a good job in the protection of joints in all kinds of training, so as to achieve safety first and training second. Only by taking safety protection measures, your fitness path is correct.

After taking safety protection measures, bodybuilders should try to reduce the wear and tear of joints caused by training. In this respect, we must make every training action a standard to avoid unnecessary heavy stimulation.

Today, Bian Xiao arranged a set of common barbell movements for everyone, which can effectively help bodybuilders reduce the pressure and wear on their wrists during training. In fitness training, barbells and dumbbells are the kings of equipment, which can stimulate almost all parts of the body, so when using barbells and carrying out stress training, the wrist pressure is also the greatest, so wrist protection must be done when training barbells and dumbbells. The following five barbell training improvements can be used for your reference.

Action 1- barbell bench press, figure 1 shows the conventional barbell bench press grip, and figure 2 shows the improved barbell bench press grip.

Action 2-Do push-ups by your own weight. Fig. 3 is a conventional push-up action (palm touching the ground), and fig. 4 is an improved push-up form (palm turning into fist).

Action 3- Stand and lift the barbell. Fig. 5 shows the improved barbell lifting. The conventional barbell lift is that all fingers of each hand hold the barbell bar, and some fingers hold the barbell bar after improvement (see Figure 5 for details).

Action 4-Squat in front of the barbell neck. Fig. 6 shows a conventional squat before the neck, and fig. 7 shows an improved squat before the neck (tied to a barbell bar with a elastic belt/rope).

Action 5-Squat with the barbell behind the neck. Figure 8 shows the conventional squat posture behind the neck, and Figure 9 shows the improved squat posture behind the neck.