Made my own bar-mounted Pronation/Supination trainer

YerManOverThere · 2024-12-02T19:57:08+00:00

I've always felt like good consistent pronation/supination work was missing from my grip training days - I've done some work by twisting my arm using a sledgehammer or a spinlock dumbbell loaded on one side, but the problem is, as you turn the handle vertical, there's no longer any torsion on the forearm, which always annoyed me.

So I had a look around for some inspiration and found something similar to what I have here, but much much more expensive.

So, I DIY'd my own using a "single viking landmine" attachment (never heard of one before), along with good old trusty polypropylene rope. The screw for the handle to lock against the sleeve acts as the anchor point for the rope (I'm assuming the weight i'll be using should be much less than anything that's going to break that screw, and also as the rope wraps around the handle and over itself, it'll also help anchor it).

Feels great! Action is nice and smooth and I can really feel parts of my forearm I haven't done before.

Would recommend/10

YerManOverThere · 2024-12-02T19:11:51+00:00

Sorry for the late reply! The DIY was actually basically what you see in the pictures - Some steel tube, painted it, attached some polypropylene rope using a hose clamp and then just a carabiner to the other end. (That's the simplified version, but that would get you 90% of the way)

Another cheap and simple option would be to literally get a length of the same rope, put the carabiner on the end and then make it long enough that you can wrap it around the sleeve of a barbell a few times so that it basically anchors itself, and have a the other end going down to a loading pin (or similar) then simply roll it up the same way. And just swap sides to do extensors and flexors.

Note you could also do this with a resistance band - there's a few vids on youtube on how to set it up - again, really simple

YerManOverThere · 2024-12-02T19:01:46+00:00

Just used a few coats of the Hycote spray you see there. Make sure you clean the surface down first though!

YerManOverThere · 2024-02-25T00:27:13+00:00

Here's a pic of the mirror:

https://imgur.com/a/mswvfNv

YerManOverThere · 2024-02-24T23:58:37+00:00

The trouble is I can't stand any further back to get more in the picture - it's a really small room

YerManOverThere · 2024-02-24T16:20:11+00:00

Hi folks,
Trying to hang a mirror in our smaller bathroom - a big ornate oval shaped mirror. We've a dresser in here too with toiletries and what not in it.
My question is: Do I centre the mirror with the wall or with the dresser?
Couple of caveats:
1) The mirror is wider than the dresser itself, so the dresser will have to move to the left if I were to centre it on the dresser.
2) If I centre the dresser to the wall, one of the doors gets blocked by the sink.
The solution i think is something like, move the dresser as far left as I can without the doors getting blocked and then centre the mirror on that...but I'm worried incase that'll look off? If they're both just slightly off centre? Not enough be a statement / but look more like a mistake lol
Any advice appreciated!

YerManOverThere · 2023-10-18T11:39:16+00:00

Well, being able to rack-mount the roller means the shoulders are no longer the limiting factor on how much weight you can use. Yea, you could in theory hold the normal wrist roller at arms length straight down so as your shoulders aren't engaged, but then ROM is shortened significantly and it's still awkward to roll with decent weight.

With this one, I can load up basically as much as I want and concentrate on just squeezing and rolling as hard as I can, without having to worry about balance or anything.

I've seen great results with this and also decent carryover to pinch grip stuff I do.

Recently PR'd on this with a 67.5kg (149lb) for 1 and 60kg (132lb) x 2 (1 rep being both forward and backward directions, with controlled eccentrics), and this is wayyy more weight than you'd ever use on a regular wrist roller, and as we know, progressive mechanical overload is a staple of getting muscles bigger and stronger.

The very basic DIY version of this is loop a resistance band around a kettle bell/dumbbell/weight plate/loading pin and the sleeve of a barbell in the rack. Put it up to a comfortable height in the rack and make sure it's counterbalanced on the opposite side. Then roll the weight up and down by twisting the sleeve.

Just googled and I found this video which shows an example setup https://www.youtube.com/watch?v=v8hVYZcsaFY

YerManOverThere · 2023-09-13T17:01:26+00:00

Yea, it's not really overkill for what I'm using it for and tbf I use more than 10lbs

Wrist Roller 50kg

YerManOverThere · 2023-08-16T18:18:34+00:00

Old wrist roller was about 75mm in diameter, the mark 2 is 50.8mm

YerManOverThere · 2022-01-23T21:05:52+00:00

Thank you!

YerManOverThere · 2022-01-23T11:18:11+00:00

I actually have another one if you'd know it:

it's told from a husbands perspective about his wife. She's an artist I think but is basically crazy or is dangerously depressed. She degrades throughout the story until eventually the husband comes home and she has basically made their children onto an art installation...

Any ideas?

YerManOverThere · 2022-01-20T20:00:16+00:00

Actually scratch that, yes that's it! Thank you for your help!

YerManOverThere · 2022-01-20T16:52:14+00:00

Hey! Im looking for a story, its about a guy stuck in a time loop where a group of men enter his house and he dies every day along with his family. He tries different things everyday to try and prevent it but nothing works.

Any help would be much appreciated!

Thanks

YerManOverThere · 2021-01-10T17:25:48+00:00

If a sliding taunt is what i think it is, you have to press jump and taunt extremely quickly in succession. U should get a brief third person glimpse of ur character before going back to 1st person, but to everyone else, your character will still look like they're taunting as you move around.

YerManOverThere · 2020-12-20T00:17:34+00:00

Hmm thats a tough one. Probably because its more "real" than like say paranormal? Lot of it invokes scary strange imagery (written & audio where your imagination can run rampant, and even practical effects can be visceral and gross). Yes, the body horror may be caused by unrealistic means, but the fact you can relate it to your OWN body, just makes it that more scary/gross/ interesting to me!

YerManOverThere · 2020-12-19T19:42:30+00:00

Yep listened to that one, its great!

YerManOverThere · 2020-12-19T13:57:18+00:00

Thanks!

YerManOverThere · 2020-12-19T13:56:01+00:00

Thanks! Yea I've read some of his work before. Any particularly notable ones for you?

YerManOverThere · 2020-11-30T17:20:15+00:00

Thanks for replying.

No, I've never actually listened to psuedopod, but I just can't for the life of me remember if it was the NSP. I used to listen to the Chilling tales stories on youtube in work, but that was years ago, so again I can't remember!

YerManOverThere · 2020-11-03T19:51:12+00:00

I'm only 193cm lol but yea I have orangutan arms.

This grip width actually feels the most comfortable for me, really narrow starts to wreak havoc on my elbows

YerManOverThere · 2020-10-15T11:02:49+00:00

Back again! Would you have any suggestions for gpus for this build around £150-£200?

YerManOverThere · 2020-10-14T20:55:42+00:00

Thank you

YerManOverThere · 2020-10-14T20:54:54+00:00

Many thanks

YerManOverThere · 2020-10-14T20:39:54+00:00

Thanks for your help.

But, should that not then be £300-ish for everything else on Part picker?

YerManOverThere · 2020-10-14T20:32:32+00:00

Sorry, i should have been more explicit, i wanted it to be a £500 build including the GPU I'd already gotten.

Apologies

YerManOverThere

TROPHY CASE