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post #8 of (permalink) Old 08-14-2006, 09:02 AM
Deadly Poet
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Join Date: Jul 2006
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Originally Posted by The Don
simple exercise.. take a 5 lb weight.. round weight like for a barbell... tie a rope to it.. tie the rope to the center of bar about 2-3 feet long.. grab the bar on both ends and wind the weight up then down... the rope should be long enough that when your arms are extended straight out the weight should be about an inch or 2 off the ground.. keep arms straight out in front of you going up and down... alternate between going fast and slow.. and you can always add weight as it gets easier.
this exercise is amazing...helps a lot....

and the knucles push ups work to....give it some rest also in the bag work...concentrate on footwork, and speed instead of heavy bag work....injuries need time to heal....1 or 2 weeks of no heavy bag work would be good for u...
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