INSTRUCTIONS

WRINGERS ARE VERY EASY AND INTUITIVE TO USE.
WE RECOMMEND THE THREE BASIC EXERCISES SHOWN HERE, BUT YOU CAN TRY OUT DIFFERENT POSITIONS TO FIND THE ONE THAT WORKS BEST FOR YOU.

 

ADJUSTMENT

 

Adjusting your Wringer is super easy.
Twist the grips clockwise to increase and anti-clockwise to decrease - just like turning a tap on and off. 

 

FULL THROTTLE

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

  1. Hold your Wringer in front of you with both palms facing down.

  2. Twist the grips in opposite directions as far as you can.

  3. Now simply twist the grips back again as far as you can.

  4. Repeat

 

FISHERMAN

fisherman2.png

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

  1. Hold your Wringer vertically in front of you with your palms facing each other.

  2. Twist the grips in opposite directions as far as you can.

  3. Now simply twist the grips back again as far as you can.

  4. Repeat

 

BUTLER

The 'Butler' grip forces a stricter movement by eliminating any cheating by using your shoulders and upper arms.

  1. Hold your Wringer behind your back with both palms facing out.

  2. Twist the grips in opposite directions as far as you can.

  3. Now simply twist the grips back again as far as you can.

  4. Repeat

 

Tug of war

THE 'TUG OF WAR' GRIP TARGETS THE MUSCLES RESPONSIBLE FOR PRONATION/SUPINATION.

  1. Hold your Wringer as if holding a rope for tug of war.

  2. Twist the grips in opposite directions as far as you can.

  3. Now simply twist the grips back again as far as you can.

  4. Repeat

 

STRETCHING

Stretching is an important part of any exercise. It will help to keep your wrists flexible and avoid injuries.

To stretch the flexor muscles grasp the fingers of one hand and straighten your arms out in front of you. Now gently pull back. You should feel a good stretch. Repeat with the other hand. 

To stretch the extensor muscles curl one hand into a lose fist and hold it with the other straight out in front of you. Gently pull towards you. You should feel a good stretch. Repeat with the other hand. 


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!