Okay, hi, I'm john Cox, we are going to talk about some of the conditioning exercise that I do in order to develop iron palm. First thing I've got here, I have just real basic stick with a rope and a brick tight on the end, just an ordinary house brick. You can use weights, you can use a rock, whatever, I just happen to use a house brick for this one, you know, you can use whatever you'd like. What you're gonna do is you're gonna roll it up, roll it down, this will develop your forearm strength, you know, this weight brick, you know, and the weight you want to use is anywhere between five and 10 pounds, you don't want no need to go too crazy and have like, you know, 50 pounds attached or anything like that. Okay, so what you do, just take your brick with your rope and all you're going to do, just roll it up.
Just Like this, unroll it, and then roll it the other way. Other way, just like that. Good. Make sure you're in a horse stance when you're doing this, just like that. good exercise to do. Do that a couple times a week.
You know, whatever you would like. It is a good exercise though to develop your wrist for striking, you know, recommend at least a couple times a week doing that. And you can just do as many repetitions as you know what you're comfortable with. That was just too Both ways rolling this way, rolling forward, rolling backwards rolling forward. A little bit different. So we call it a Rat Pack, just handmade by me, nothing fancy, that's got a lot of duct tape because it's seen a lot of wear and tear.
So I just end up duct taping it. This will weigh between five and 10 pounds, maybe 15 at the very most, but somewhere between five and 10 pounds and I think like eight pounds, 10 pounds is a good weight for this, what you're just going to do is you can get get a bag, you can fill it with sand, sands might be a little messy, sometimes you fill it with, you know, BB pellets, whatever, you know, seal it up. I've taped this guy up a little bit, and you're just gonna throw it up and down. Stand in a horse stance. You know, and I don't care how you're how our stance is a little high, little low. Doesn't really matter.
It just matters that you're rooted when you're doing this. You're just gonna throw it off Catch it, throw it up, catch it, throw it up, catch it, catch it, catch it. Now you'll notice I'm not just grabbing this thing. It's actually an iron palm strike. So when I catch it, it's like I catch this with a weapon right out of the air, just like that. Here.
Hear, hear? Hear, hear? Yeah for five minutes. Work your way up to doing that for five minutes. How often do you do that? In the beginner level stage, you know, a couple times a week, advanced level, might drop, maybe not do it for five minutes might do it like maybe 100 throws and just do that every day.
But that beginner stage, you know, just make back for yourself once or twice a week do that. Get yourself used to you know, it will develop your wrist will get your hands used to to catching things out of the air like that. You can put the gel on before Put the gel on and after