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Best exercises for the wrists and forearms?

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  • Best exercises for the wrists and forearms?

    My wrists and forearms are perhaps my weakest point right now. Currently I like to do reverse barbell curls, but are there better exercises I could substitute for this one?

  • #2
    throw a towel on the bar (to thicken the grip) and do some pulling exercises like deadlifts and pull ups. you can also use something called fatgrips...they'll run you about 30 bucks. working with a thicker grip will increase your grip and forearm strength. farmers walks are also great exercises for that.
    search for a thread started by iniquity about the cambered grip doing pushups...that'll build up wrist and forearm strength too.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      It sounds like you have developed a muscle imbalance. Forget targeting your problem areas and stick to big lifts without using straps, gloves or chalk.
      It will suck at first because you'll be doing smaller weights, but stick with it.

      In my experience, heavy deadlifts with a plain overhand grip are torture but they gave me wicked strong forearms. As a result my pullups and rows got much better.

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      • #4
        You may find helpful info in the gymnastics bodies forum. See this for some wrist endurance ideas: GymnasticBodies.com • View topic - Wrists endurance
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        • #5
          Originally posted by primal-dan View Post
          It sounds like you have developed a muscle imbalance. Forget targeting your problem areas and stick to big lifts without using straps, gloves or chalk.
          It will suck at first because you'll be doing smaller weights, but stick with it.

          In my experience, heavy deadlifts with a plain overhand grip are torture but they gave me wicked strong forearms. As a result my pullups and rows got much better.
          Well, I would agree there is an imbalance, but not much of one. The rest of my muscles aren't that significant. But, I certainly do want to strengthen and thicken my wrists and forearms if possible. I'm not crazy about deadlifts because of the strain I tend to feel in my back. But I haven't done them that often and that's more than likely just a technique issue on my part. Or I've tried using too much weight too soon. I suppose I should add deadlifts to my regular routine though. The more I read the more I'm learning that deadlifts are one of the most recommended exercises along with squats, which I do have included in my regular routine. I would like to do more pullups as well, but at this point, I can only manage 4 or 5 reps at most and for maybe 2 or 3 sets as my muscles aren't quite ready to lift my body weight more than that. Then again, I suppose a little is better than nothing right? Great suggestions from everyone. Thanks.

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          • #6
            Pull-ups, chin-ups and heavy rowing/deadlifts also help with grip strength, as others have mentioned. A good way to test your grip is to see how long you can hang on the pull-up bar before you have to let go. (Mark likes to call it the Grok hang.)

            If you want something to isolate grip/wrists, the Ironmind Captains of Crush grippers are quite fun:
            Captains of Crush hand grippers and training tools for building hand strength
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            2011-11-03: ~230lbs, ~35.5"
            2011-12-07: ~220lbs, ~34.0"

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            • #7
              The COC grippers are awesome. Towel pullups are great. How about plate pinching? Making a homemade thick bar? Farmer's Walks and Shrugs. Pullups, Chinups, Deadlifts, Rows, etc.. All good stuff

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              • #8
                Get a wrist roller. Easy to make yourself - take a wooden or metal pole that you can grip with your arms parallel, put a rope through the middle and attach a weight to the other end. Wind up, wind down, keeping your arms straight and using only full wrist flexions to move the weight. They're brilliant.
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                • #9
                  "Finger walks" with a sledgehammer. Grab the end of the hammer shaft with one hand and try to walk your hand down towards the heavy end. It kills my hands and forearms....You can find videos on youtube.

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                  • #10
                    Excellent CoS!!! how did i forget about the sledgehammer? i do the walks and levering stuff all the time

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                    • #11
                      Originally posted by jpatrickclark View Post
                      My wrists and forearms are perhaps my weakest point right now. Currently I like to do reverse barbell curls, but are there better exercises I could substitute for this one?
                      I think you need to stop worrying about various bodyparts and focus on some heavy compound lifting - as was vigorously suggested in another thread you posted. Heavy compound lifting and a good diet will sort out any issues you may have.
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                      • #12
                        Originally posted by Coach Palfrey View Post
                        I think you need to stop worrying about various bodyparts and focus on some heavy compound lifting - as was vigorously suggested in another thread you posted. Heavy compound lifting and a good diet will sort out any issues you may have.
                        What the good Coach said. Deadlifts will strengthen everything. Find a trainer who knows the lifts to show you how to do it properly.

                        I also love Fat Gripz (their official name). Turns any barbell or dumbell into a thick bar.

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                        • #13
                          Get in push-up position and just hold that for time (like a plank) or better yet elevate yourself somehow.

                          I only noticed my wrists were somewhat weak when I started practicing handstands. My wrists were very sore after the first few sessions, I wouldn't suggest jumping straight into that.
                          I used to seriously post here, now I prefer to troll.

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                          • #14
                            bear in mind that training with a thick bar/fat gripz is a little different than training grip for deadlifting purposes. there was a post on the diesel crew website recently. here's the link:
                            Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength Blog Archive The Truth About Support Grip Training

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                            • #15
                              Fat gripz really helped my grip. They're quite expensive, so you might prefer towels, but so far I'm really happy with the results.

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