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@CHUG_IT
not to bang on but check www.rosstraining.com
http://www.youtube.com/watch?v=57pv_1j4dH0&eurl=http://www.rosstraining.com/articles/hardcore.html
I do a lot of core strength training and rotational strength stuff (2:25) and a lot of it can be taken from what Ross bangs on about, so it's worth a look. Very budget too and you can literally do it in your back yard, front room, whatever.
absolutely no idea how it will stop your hands from hurting but if you're after core strength then he's your man.