Instructions:
This is an overcoming isometric performed on a portable edge like a Tension Block, or an unlevel edge. The device is attached to a load platform, squat rack or other device to create infinite load. We’re looking for a 3-5 second time under tension on each pull; that’s after the initial 1-2 seconds to come up to maximum force. Don’t worry about generating force quickly. This is a maximum strength exercise.
This is an isolated finger curl exercise, which means the goal is to avoid involving the arm, shoulder, back and legs. Just curl with your finger flexors as much as possible. This makes the exercise faster, more predictable, and easier to recover from; if you’re performing it outside using a sling around your foot, it also makes it more comfortable!
The setup is exactly the same as the one I use in this finger curl warmup video. The difference is that these curls should be more maximal (85-95% intensity unless otherwise specified by your plan.)
For single curls, rest between reps until you are ready to give another maximum effort – at least 1-2 minutes per arm.
Your plan may specify to do these curls in a “clustered” fashion, like “3x 2-3” – in this case, rest 5-10 seconds and curl again for the number of reps, then rest 1-2 minutes per arm before your next set.
Measuring with a force gauge like a Tindeq
If desired, you can measure this test to see how recovered your fingers are. If doing this, I suggest making sure you’re fully warmed up, and taking the first set to 100% effort. Then you can target 85-95% of that number for subsequent reps. Ideally, only perform an all-out 100% effort every 3-4 weeks.
Even having a “rough guideline” for your normal 100% number should result in an understanding of how recovered you are when you pull to a perceived 85-95% effort. Usually, it will be close. If it’s particularly good, it’s a great day to try hard. If it’s a bit lower than usual, NBD. If it’s significantly worse than usual, consider resting or doing something else instead of continuing with your session.