Many fighters think that the hook has nothing to do with the wrist. It’s a huge mistake, because nothing is separate in martial arts. Each muscle group and tendon work as a whole.
The problem is that many people don’t notice the huge disproportion between their wrist and biceps, triceps and forearms. When training biceps, they forget that the proportion in strength between wrist and biceps should be 60% wrist, 40% biceps. Remember that the first thing to move after “Ready, go!” is the wrist. If the balance of strength is improper, one cannot use their biceps a 100%, and wrist injury is right around the corner. Then again, if the wrist has the 70-80 % advantage over biceps, elbow, biceps and triceps injuries are your certain future.
Preparing your arm to a tournament is a work of art in a way. All in all, the most important thing in a fight is not to get injured, so that you don’t have to stop training after a tournament. In order to achieve that, you need to work on your strength and technique.
How to calculate the strength proportions between wrist and biceps?
It’s not a very hard thing to do. If you can curl 40 kg for biceps (max weight hold for 3-4 seconds on a prayer bench, from a right angle for example), and wrist curl 60 kg – the proportions are proper. If the other way round – you are lacking some additional 45 – 50 kg in the wrist. Remember that the wrist is a very specific area to train. Let’s explain what we mean by “wrist”. In armwrestling the wrist is understood as a proper, strong alignment of fingers, palms and wrist / finger flexors, allowing us wrist curls with thick grip, pulldowns or hammer grip curls.