I'm curious what people have come up with. I have a little 7lb medicine ball filled with sand I put between my knees and hold during a TV show. I take breaks every commercial. Its helped a bit. Anyone else work this out?
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I'm curious what people have come up with. I have a little 7lb medicine ball filled with sand I put between my knees and hold during a TV show. I take breaks every commercial. Its helped a bit. Anyone else work this out?
Squats.
I train jiu jitsu..... :) no seriously though I've found that the best way to improve clinch/squeze strength is by squeezing for an extended period of time. I'll just get in a triangle position with my legs and squeeze as tight as I can for as long as I can and work on improving both. Same thing with RNC strength. I choke my knee out. Just doing the action is wicked!
The Adductor machine at the gym, and 30 seconds squeezes on a medicine ball.
When I use the Adductor, I do sets fo ten and then hold the last rep closed for a slow ten count.
When I work on mine I usually just use a slightly deflated stability ball and try to squeeze in and curl down and will do it by the rounds. Start a 2-3 minute round squeezing at like 30-40% and try to gradually increase to 100% for the last couple seconds. I've herd of people using the medicine ball and good-girl / bad-girl machines.