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Strengthening the forearm and wrist?

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  • Strengthening the forearm and wrist?

    So, i'm building up a lot of strength, but my wrists are still lagging behind! I had Rickets as a kid and since then my wrists have always been a bit disproportionately weak. I'm also double jointed and have to be really careful that things don't 'pop' out

    Anyway, is there anything i can do to strengthen them? I'm already doing girlie push ups (working my way up) and some weight training, and planks are helping.
    I'm working on 25lb barbels, i can lift them every which way except curls, because my wrist wobbles like mad!

    Heeelp. I don't have access to other weights, so cheap ideas are appreciated. Money is tight.
    I'm a paleo foodie, come check out my recipes: http://strangekitty.ca/

  • #2
    Pretty much everything you do upper body wise is going to help. The wrists and forearms only contain small muscles, so growth and strength gains might take longer than a larger muscle like the shoulders or chest. Still, push ups (maybe go to knuckles or fingertips to involve the wrist more) pull ups or reverse pull ups, deadlifts, etc... are all going to work those muscles.

    Back in the day when I was lifting all the time I would do some specific isolation exercises for the wrist and forearm. I've come to the conclusion now that those are pretty useless if you're doing other exercises.

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    • #3
      These Any Help? they are real old school and an interesting read.

      Molding a Might Grip by George F. Jowett - Part One

      How to Develop a Powerful Grip by Edward Aston - Part One

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      • #4
        Ok, i'll try some more upper bodyweight stuff, and i'll take a look at those links. Thanks guys!
        I'm a paleo foodie, come check out my recipes: http://strangekitty.ca/

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        • #5
          Sounds weird but maybe it's not...

          I have a club that I swing- both hands, over head, like pounding fence posts. I started out with a heavy hammer at work, just playing around. One of the things I noticed that was my forearms got one hell of a workout! I was totally expecting back, shoulders and such to be sore, but not my forearms. I suppose it could have to do with having to grip a heavy, swinging object.

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          • #6
            Originally posted by Diana Renata View Post
            Sounds weird but maybe it's not...

            I have a club that I swing- both hands, over head, like pounding fence posts. I started out with a heavy hammer at work, just playing around. One of the things I noticed that was my forearms got one hell of a workout! I was totally expecting back, shoulders and such to be sore, but not my forearms. I suppose it could have to do with having to grip a heavy, swinging object.

            *putters off to find a club*
            I'm a paleo foodie, come check out my recipes: http://strangekitty.ca/

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            • #7
              You could also use a broom and do wrist rolls..add a weight if its too easy.

              Wrist Roller Exercise Guide and Video

              Or if you want to be really cheap..soak a large bath towel and then wring it out till its dry!

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              • #8
                Originally posted by olebaldie View Post
                You could also use a broom and do wrist rolls..add a weight if its too easy.

                Wrist Roller Exercise Guide and Video

                Or if you want to be really cheap..soak a large bath towel and then wring it out till its dry!
                Thanks, i'll try this one too.
                I'm a paleo foodie, come check out my recipes: http://strangekitty.ca/

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                • #9
                  Swing away with a sledgehammer. Can't do much better for grip and wrist strength.

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                  • #10
                    You could also get a cheap set of wrist weights and just go about your normal day =D

                    Amazon.com: ReebokĀ*Thumblock Wrist Weight (2-Pound Set): Sports & Outdoors

                    Or wear them as well as doing all these other exercises.
                    Bunny trainer extraordinaire!

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                    • #11

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                      • #12
                        Pull-ups (especially holding onto towels draped over the bar instead of the bar itself), deadlifts, grippers, etc will build grip (forearm) strength. Wrist strength you'll build by pushing when the wrists are flexed: bridges, handstands, tuck-planche, frog stand (very similar to tuck-planche, if not actually the same), doing dips off a table in front of you (instead of holding bars beside you), L-sits.... since you're already doing planks simply moving the body forward so that the hands are below your chest instead of below the shoulder will do the job. Keep moving the hands back/the body forward as you build strength and you'll eventually be able to simply lift your feet and you'll be doing a planche

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                        • #13
                          Seated row.although it hits the back. Its a fantastic forearm exercise as well as biceps

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                          • #14
                            What exactly do you mean by popping out? And by wobbling like mad? Like you can't keep your arm in a straight line or that there is side to side movement of your hand?

                            Though, you've gotten some good suggestions so far and I definitely would recommend doing some of the shovel glove/sledge hammer training. Hammers are why blacksmiths had massive forearms. You can also do wrist curls, picking the weight up and just curling at the wrist.
                            turquoisepassion - I MUST KNOW ALL THE THINGS

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                            • #15
                              Check out the gymnastic bodies site for lots of wrist stuff: GymnasticBodies.com • View topic - Asking a favor of Coach and a question about WRIST PAIN

                              HTH!
                              My Before/After Pics
                              Are you new here? Be sure to check these links FIRST, before reading anything on the forum! Succeed & PB 101

                              "I am a work in progress." -Ani DiFranco

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