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Macary Sticks

IntermediateStrengthTier T3

You stand holding a stick in each hand with a steel bar resting across both. You tilt the sticks so the bar rolls to the far ends, then hold that position until your forearms tire. You then tilt back to roll the bar toward your hands.

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

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Rest the bar close to the hands at the start, then roll the bar out to the built-up far ends of the sticks.
  • Keep both sticks gripped in both hands throughout; only the steel bar moves.
  1. A woman standing, holding one stick in each hand, a straight steel bar resting across both sticks close to her hands.

    Step 1 of 3

    Hold one stick in each hand with the built-up end away from you, and let the steel bar rest across both sticks close to your hands.

  2. The same woman, now with the steel bar rolled out to the far, built-up ends of both sticks, the sticks tilted away from her.

    Step 2 of 3

    Tilt both sticks away from you so the bar rolls out to the built-up ends, then hold that position.

  3. A woman standing, holding one stick in each hand, a straight steel bar resting across both sticks close to her hands.

    Step 3 of 3

    Hold one stick in each hand with the built-up end away from you, and let the steel bar rest across both sticks close to your hands.

What you should feel

Building pressure and fatigue through the forearms and wrists as the bar rolls toward the far ends and the lever arm lengthens. Once you feel fatigue, tilt the sticks back.

Safety Information

Keep a secure hold on both sticks throughout the roll and the hold -- if either hand loses its grip while the bar is near the far, built-up ends, the bar can drop suddenly. If you have a wrist, forearm, or elbow injury, ask a physical therapist or physician before attempting this exercise, because it loads the wrist and forearm against a continuously increasing lever arm. Stop and roll the bar back toward your hands with control immediately if you feel a sharp pain, a pinch, or a sudden loss of grip at any point in the roll or the hold. 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.