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Finger Rolling

IntermediateStrengthTier T3

You stand at a table with a long flat cloth stretched along it and a weighted bucket resting on the far end. You curl your fingers to gather the cloth into a roll, pulling the bucket toward you.

Targets: Wrist

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the cloth gripped in both hands throughout; never let go of it.
  1. A woman standing at a table, both hands on the near edge of a flat cloth, a bucket at the far end.

    Step 1 of 4

    Stand facing the table with the cloth stretched flat its full length and the bucket resting on the far end; grasp the near edge of the cloth with both hands.

  2. The same woman, now holding a thickening roll of cloth, the bucket midway across the table.

    Step 2 of 4

    Continue rolling and gathering the cloth into your hands as the bucket slides toward you across the table.

  3. The same woman holding the entire cloth rolled up, the bucket arrived at her end of the table.

    Step 3 of 4

    Finish rolling until the bucket reaches your end of the table and the entire cloth is gathered into your hands.

  4. A woman standing at a table, both hands on the near edge of a flat cloth, a bucket at the far end.

    Step 4 of 4

    Stand facing the table with the cloth stretched flat its full length and the bucket resting on the far end; grasp the near edge of the cloth with both hands.

What you should feel

A tremendous burn in the lower arms as the rolling continues.

Safety Information

Keep both hands gripping the cloth throughout the roll -- releasing your grip while the bucket is partway across the table lets it slide or tip unpredictably. If you have a wrist, hand, or finger injury, or a grip-strength-limiting medical condition, ask a physical therapist or physician before attempting this exercise. Stop rolling and set the bucket down with control immediately if you feel a sharp pain, cramping, or a pinch in the fingers, hand, or wrist at any point in the roll or the reset. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.