Instructions.

We’ll be adding some video content here very soon, but for now here are the simple instructions for using your Wringer.

Adjustment

You can adjust the resistance quickly and easily.

NOTE: we recommend adjusting it back to 1 after exercising to maximise the life of friction washers.

To adjust the resistance simply keep twisting the grips clockwise to increase and anti-clockwise to decrease. Use the numbers on the shaft as a guide.

To adjust the resistance simply turn the blue adjustment knob. The higher the number the higher the resistance.

Exercises

Wringers are very easy and intuitive to use. We recommend the four basic exercises shown here, but you can try out different positions to find the one that works best for you

Stretching

To get the best possible results we thoroughly recommend stretching before and after each session.

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Full throttle

The simplest and most natural of all the Wringer exercises is a great all-rounder.

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Fisherman

The 'Fisherman' grip helps match extensors and flexors against each other giving a more balanced result.

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Butler

By holding your Wringer behind your back, the 'Butler' grip forces a stricter movement.

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Tug of war

The 'Tug of War' grip targets the muscles responsible for pronation/supination.

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TO BUILD SIZE/STRENGTH

If you want to increase ultimate strength and/or increase muscle size you should do fewer, more intense repetitions with a maximum rest of 30secs between sets.

SET 1 Aim to do 1 minute

SET 2 Around 40secs

SET 3 25-30secs

SET 4 You should only be able to do around 15-20secs. If you’re able to do more then you need to tighten your Wringer.

TO INCREASE STAMINA

If you want to increase your stamina you should aim for more repetitions at a lower setting.

SET 1 Aim to do 2 minutes

SET 2 Around 1 minute 30secs

SET 3 1 minute

SET 4 You should be able to do around 40secs. If you’re not able to do it for that long then you need to loosen your Wringer.

REHABILITATION

If you are recovering from an injury to your hand, wrist or arm and you want to build your strength back up we recommend taking it slowly. Start on a very easy setting and gradually increase.

These are only guidelines of course and every case is different. If you’re not sure consult a doctor or physiotherapist!

 

Stay strong out there

Wring it out