Forearms and Grip: My Favorite Exercises

Discussion in 'Strength & Conditioning Discussion' started by fat_wilhelm, Jan 13, 2006.

  1. fat_wilhelm

    fat_wilhelm Black Belt

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    I know that this topic has been widely covered, but I wanted to consolidate my own favorites into a thread. Most of these are old and reliable, but there may be a few fresh ideas here to help some of you mix it up a bit.

    Forearms and Grip: My Favorite Exercises

    Towel pullups: Hang a short towel over a pullup bar, grab the towel ends and go to work. Vary grip by using fewer fingers or go thumbless. Change between overhand and underhand.

    Reverse curls: Self explanatory. Variate between regular barbell and thick bar. If you don
     
  2. Diligent

    Diligent Blue Belt

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    This is what I really like:

    Rolling Thunder (2.5 inch thick handle) - addicting and awesome for grip, esp. in regards to grappling. Slap some weight on this baby and then clamp onto your opponent's wrist like it's nuthin' (don't forget to keylock them).

    Pinch Grip - awesome for thumb strength and stuff. But I did too much of these last week and it ripped a big chunk of skin off of my palm, so me and my pinch grip are taking a break in our relationship.

    Grippers - they're grippers ... that work you grip ... mhm.

    Levering - awesome for wrist strength and work yer grip, too.

    Towel pullups - towel pullups pwn.

    :D
     
  3. Duncon76

    Duncon76 Blue Belt

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    Towell pullups/Deadlifts
    Finger Deadlifts/pullups
    CLubbells
    Bending
    Wrist Curls
    Grippers
    Deadlift Lockouts
    Pinch Gripping Plates/curls/wcurls/Throws&Catches
    Thick Dumbells
    Olympic Lifting
     
  4. BackBrainKick

    BackBrainKick Blue Belt

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    Might be a dumb question, but I haven't found any references in my research...(yes, I've read "you have pussy hands" and "bitch wrists" threads; I suffer from both)

    ...what frequency is best for forearm exercises? Daily or like all other weight training, with rest days?
     
  5. Sonny

    Sonny Titanium Belt

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    Certain people can handle different amounts of volume/frequency just like any other type of training. The best thing is to experiment and see what works for you.

    Using grippers as an example, the schedules guys follow are all over the map. The KTA program is insane when it comes to high volume/frequency. Guys like Rick Walker, Bill Piche and Dave Morton all use higher volume (although Dave has said that he does cut back when he's bending a lot). On the other end of the spectrum, Kurtis Bowler trains once every 10 days. All of these guys are Certified Captain's of Crush and all use different parameters when it comes to training. Through my reading, most guys fall in between these two extremes going 3-4 times a week.
     
  6. philthy

    philthy Blue Belt

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    my favorites are:

    bucket o-rice
    wrist roller
    grippers
    eagle loops
    rubber bands
    2" heavy handle
    pony clamps
     
  7. Urban

    Urban Savage Mystic

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    Hey Phil, are you a COC?

    As far as my favorite forearm and grip exercises:
    Blockweights - nothing you can't do with them
    Bending - incredible expression of lower arm strength
    Rolling thunder - that fucker's tough to hold on to
    2" handled KB - bottoms up presses, and swing and catches aint easy.
    Grippers - they're just so addictive.
     
  8. philthy

    philthy Blue Belt

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    No, just someone trying to work up to be one. Right now i'm probably a week or two out from closing a hg300
     
  9. Sonny

    Sonny Titanium Belt

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    What's the spread on your HG300?
     
  10. AxeGrinder

    AxeGrinder Purple Belt

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    Grippers
    Wrist Roller
    pinch blocks (or just regular stone blocks)
    Sledge work and levering
    bending stuff
    Thickbar
     
  11. Placebo_

    Placebo_ Yellow Belt

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    Anything with a fatbar...
     
  12. Annsofia

    Annsofia Banned Banned

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    there are a lot of exercises for the forearms, but you must really burn them to get the results you want
     
  13. Sonny

    Sonny Titanium Belt

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    I also like barbell plate pinching. Throw a few 10's or 5's on each side of a barbell and pinch. You can do rows, deadlifts, cleans, snatches etc.
     
  14. Bizarro

    Bizarro Blue Belt

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    One that is kind of fun is taking a plate and throwing it up in the air and catching it by the edge. So for example you take a 25 lb plate and hold onto it with your fingertips, then swing it up and let it rotate all the way around and grab onto it.
     
  15. Sonny

    Sonny Titanium Belt

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    Nobody mentioned plate curls and plate wrist curls either.
     
  16. philthy

    philthy Blue Belt

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    Sonny: it's about a 2 1/2" spread it's not fully seasoned yet i've probably only closed it maybe 50 or 60 times
     
  17. salboski

    salboski Brown Belt

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    Sonny, nice barbell plate pinches, I'll have to try that.

    I like things with a fat bar, pull ups, curls, hammer curls etc. put a thick towel through the eye of a plate and do hammer curls. and also regular plate pinches.
     
  18. Sonny

    Sonny Titanium Belt

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    Definitely, but I recommend a shorter bar for obvious reasons.
     
  19. Duncon76

    Duncon76 Blue Belt

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    I also like barbell plate pinching. Throw a few 10's or 5's on each side of a barbell and pinch. You can do rows, deadlifts, cleans, snatches etc.


    I forgot about those..pinch grip deads, etc..awesome stuff!!!
     
  20. Placebo_

    Placebo_ Yellow Belt

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    Recent favorites:

    1 Hand Farmer's
    Sledgehammer work
    Gi Pullups

    With the first two also being excellent for the core as well.
     

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