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Wednesday, September 18, 2013

Great Forearm Training


We all know that it is imperative to have a strong grip when lifting weights or in daily life to have the ability to grip objects safely. But what is the best way to produce gains in strength for this area?

The forearm muscle group is the muscle group responsible for grip strength. There are several functions of the forearm muscles including gripping objects, curling the fist upward and lifting the hand backward in a reverse motion. Therefore, we have to train each of these areas for complete forearm development. 

To build gripping and crushing strength, pinch grip a barbell plate on the outside rim and hold it off the floor for as long as you can. Increase the weight as strength gains permit. Use a high quality gripper and squeeze it for 20-30 reps. A tennis ball is a great tool to use to build crushing strength. Squeeze the ball as hard as you can for 15 seconds then release. Do a total of 15 reps per hand.

To increase your curling strength, use a barbell or dumbbell to do wrist curls, curling the weight up as far as you can. Repeat for 15 reps. Use a reverse wrist curl to build up the outside portion of your forearm. 

Another great exercise is a handle with a rope attached. Clip a weight plate to the end of the rope and wind up the rope until it is fully wound. Let the plate back to the floor and repeat. Do about three cycles of this.

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