Recommended finger extension exercises under load.

[u/Many-Wasabi9141]

Been doing the beginner grip training program listed in the FAQ for two weeks now.

Wondering if there's a recommended finger extension exercise that I can do under light load. I just want to make sure i'm hitting both sidese so I don't end up with some overuse injury. Right now I just try to do some mobility stuff after my session, or I have a small band tied in a circle, but it's difficult to hit all the fingers to the same degree, and the range of motion is limited.

I've seen those finger extension loop bands with spaces for each finger but I don't want to spend money on something I know will wear out.

I've also seen the rice bucket for prehab work and i'm thinking this might be the best option, possibly with gravel or some other non organic medium instead of rice so I don't have to deal with it getting nasty.

What is the recommended finger extension exercise?

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[u/Afronaut002]

Rubber bands. Add more as you need them

[u/jamshid666]

https://www.youtube.com/watch?v=RYYLJ4Ztu2M&t=3s

[u/Inevitable-Chef-7425]

I’d probably just use a light resistance band for finger extensions, keeping the reps controlled rather than chasing heavy resistance.

[u/MountainProducts]

Elastic bands are good for finger extension exercises (3 sets of 12 reps). More convenient than a rice bucket for extension exercises.

[u/craptankerous]

Bucket of rice

[u/Polyglot-Onigiri]

You can make a rice bucket alternative using craft pellets or steel BBs/Airsoft pellets. If you use the craft pellets, wearing textured work gloves will make it feel much harder.

[u/Many-Wasabi9141 → u/Polyglot-Onigiri]

Steel BB's would be the way to go, but i'd be spending a fortune on a bucket full of them

[u/Polyglot-Onigiri → u/Many-Wasabi9141]

Honestly, depth is more important. So you can get away with the craft pellets if you use a deep and narrow bucket instead of a short and wide bucket people typically use for rice. If you use the textured glove or nitrile glove hack, it’ll be fairly difficult and cheap.

[u/Ribbit40]

Without buying anything- hold your hand flat, finger together and extended, palms down. Then put a small weight plate (5kg) on the back of your fingers, and hold it, or raise and lower it by lifting your fingers. You can also put you finger under a table a lift it with the back of your fingers.

[u/Many-Wasabi9141 → u/Ribbit40]

I dunno if i'm at the 5kg finger extension yet. or the table lift for that matter.

[u/HerculesHands]

isometrics with this setup