This is not just for you gymnasts working on your planches, but also for Olympic weightlifters. Since in Olympic lifting you are spending a lot of time with your wrists in extension, it might be wise to get in some prehab work done by focusing on flexion. Of course once you get more comfortable with […]
Charles Poliquin has 2 forearm workout routines. Do each routine 6 workouts in row, then switch. 12-30 reps reps for flexors; 8-20 reps for extensors. Routine 1 single arm wrist curls – forearm flexors, pinky as close as possible to the inside plate stretch pronated (palms facind down) wrist curls – forearm extensors, pinky as […]
If you have 2 barbells around, try this forearm massage. My top choice for forearm tissue work is a lacrosse ball. Because it’s smaller you can really dig into one area as opposed to smashing the entire arm.
You want bigger forearms? Here a free download of Dennis Wolf’s “Fabulous Forearms – How to Build Forearms Forged Of Steel” (PDF Warning). Here is an interview with Dennis Weis (MP3 Warning) from the Strength Smarts Podcast. And here Bill Pearl interviews Dennis Wolf.
Grip training – Mark Bell recommends fat grip deadlifts with double overhand grip. 3 sets of 5 , going heavier each set
Check out these novel movements for the hands, wrists, and elbows. Great for recovery, prehab, avoiding forearm splints and treat tendinitis. You will be surprised how little work it takes to get those little forearm muscles pumping. You might do go through 3 rounds with 20 reps of each of the exercises. Elbow Straight Palm facing […]
A nice variation to an already awesome exercise . This will challenge your grip and make your forearms scream. Towel-Plate Farmers Walks
Jedd Johnson from the Diesel Crew has a nice synopsis of the Grip Sport Championship 2011. Looks like the event was a lot of fun. They also put up some pretty impressive numbers. Here you can see what it looks like to pick up 120kg / 264 Lbs with a pinch grip. And here is a […]
Lucky me, I had never had elbow / forearm pain and part of the reason for this is the prehab work I do every day. Be it after workouts or while at work I will do forearm stretches everyday. So If you have trouble with the tissues in your forearm I highly recommend starting do […]