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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb X
Trainer's Eye
Phase 4 · Grip and load · Session X

Twenty-four in.
Grip up.
Weight through the hand.

Phase 4 check-in: grip maximum, the crush hold, the carries and the weight-bearing tolerance.

  • Xsession
  • P4Grip
  • 12:00on the clock
  • — donecompleted

Ten per cent is the line

A grip difference of more than about ten per cent between hands, in the absence of a strong dominant side, is usually unfinished rehabilitation.

Weight-bearing is a skill

Taking body weight through the hand needs wrist range, strength and tolerance. It is rebuilt from the table, to the knees, to the floor.

Nodes are not disaster

Bony lumps on the finger joints are common with age and often become painless once they have formed. Function is what matters.

Three couplets · two rounds · twelve minutes · hands that hold on

A

Grip

Grip max test + crush hold test
A1

Grip maximum test

60 s · slow reps

Maximum pain-free squeezes in 60 s with a set object — note both hands.

Easier gentler  ·  Harder firmer object

R1R2—
A2

Crush hold test

3 × max · ×2

Hold a thick object at near-maximum to failure; time it and compare hands.

Easier lighter  ·  Harder thicker

R1R2
B

Carry

Carry test + pinch carry test
B1

Carry test

60 s · steps to beat

Heaviest bags you can hold; walk until the grip opens — count the steps.

Easier lighter  ·  Harder heavier

R1R2—
B2

Pinch carry test

3 × max · ×2

Pinch-carry a book until the grip gives; time it and note the difference between hands.

Easier thinner  ·  Harder thicker

R1R2
C

Weight

Weight-bearing test + push-up test
C1

Weight-bearing test

60 s · seconds held

Straight-arm plank on the palms; count the seconds the wrists stay comfortable.

Easier on the knees  ·  Harder longer

R1R2—
C2

Push-up test

15 reps · ×2

Fifteen clean push-ups on the palms; note any wrist discomfort and where it starts.

Easier on the knees  ·  Harder feet elevated

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Grip strength tracks with far more than hand health. It is worth training for its own sake.
  2. Taking weight through the hand is a skill — build it from the table, to the knees, to the floor.
  3. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  4. Any pins and needles during a hold: release, shake it out, and drop back a level.

Tick it off

MovementRound 1Round 2Best
A1Grip maximum testslow reps in 60 s —
A2Crush hold test3 × max
B1Carry teststeps in 60 s —
B2Pinch carry test3 × max
C1Weight-bearing testseconds held —
C2Push-up test15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-X