Muscles in Wrist/Forearm

  • Thread starter Thread starter VinnyB
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VinnyB

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I'm a fairly strong guy, but for as long as I've been alive I've had skinny little girl wrists(a result of having each one broken multiple times). Now I've been getting religious about weight lifting, and the more weight I begin to use when I bench, curl, shrug, etc. my hands begin to ache.

It's kind of a muscular ache(lactic acid buildup) and I was wondering what would be some good exercises to strengthen these muscles. I know I could have googled an answer to this question, but I'd rather hear about something that you have tried, and it has given you good results.
 
If the exercises you list as the killers are curl, bench press, and shrug, you may want to reevaluate your routine. Read the stickies, they should give you an idea of what we're about.

If you do heavy deadlifts your grip will improve to keep up with the deadlifting. I find static dumbbell holds work really well too. Sledge levering is also good, but I'm not really a fan.
 
Klotz said:
Sledge levering is also good, but I'm not really a fan.
Click to expand...

This might help explain why you can't close the CoC #1.
 
do your wrists hurt while squatting and deadlifting?
 
VinnyB said:
I'm a fairly strong guy, but for as long as I've been alive I've had skinny little girl wrists(a result of having each one broken multiple times). Now I've been getting religious about weight lifting, and the more weight I begin to use when I bench, curl, shrug, etc. my hands begin to ache.

It's kind of a muscular ache(lactic acid buildup) and I was wondering what would be some good exercises to strengthen these muscles. I know I could have googled an answer to this question, but I'd rather hear about something that you have tried, and it has given you good results.
Click to expand...

Listen to Klotz...deadlift

Also try to use a thumbless grip pullup...

static hangs..half hangs..

catch rep dumbell rows..

and any of the other wrist rollers, rope/weights/ climbing exercises
 
Whats a catch rep DB row? Do you like do a row..and drop it after the concentric portion...and quickly catch it before it hits the ground, then repeat?
 
Large hammers, deadlifts, and CoC have helped to strengthen my wrists somewhat, but they haven't gotten any larger. I couldn't close the CoC trainer when I started and now I am almost able to close ther CoC 1.5 -- but the wrist size is unchanged. I really hate having tiny wrists. In grappling, it is dangerous because people can grip me easier. And it is less stable as a joint because the bones and everything are just smaller.
 
I have a new lift type thing I have been doing at work. There are many small but heavy metal rods, about 1/2 inch in diameter. I hold as many in my hand as long as I can, then switch hands.
 
i have really skinny wrists and have improved my grip strength greatly - wrists stayed the same size...don't worry they will still be able to support a lot of weight if you just do everything everyone has told you so far
 
Cut a ten pound sledge hammer's handle down to about 10 inches. Begin blacksmithing with it. This is what I did anyway.
 
tinker_190 said:
I have a new lift type thing I have been doing at work. There are many small but heavy metal rods, about 1/2 inch in diameter. I hold as many in my hand as long as I can, then switch hands.
Click to expand...

When i worked at coca cola i spent alot of time on the BIB (bag in box) line. Pretty much 20L of concentrated syrup in heavy plastic bag in a cardboard box. When the line would fuck up you'd have to rip the bags out and rebox them. Absolutly great grip work as each bag was slick and weighed up to about 70 lbs.
 
IrishAssassin said:
i have really skinny wrists and have improved my grip strength greatly - wrists stayed the same size...don't worry they will still be able to support a lot of weight if you just do everything everyone has told you so far
Click to expand...

I had chronic pain and poor range of motion before I started training with CoC and hammers a lot. The pain is now gone and my range of motion is slightly better.

I got this sweet hammer from my cousin (she wasn't using it). It is a short handled sledge, maybe 10 pounds (estimate). The really long sledges are a pain to carry around and level because they are just too long for me. But this one is simply perfect. My strength has been slowly moving out ont he handle and I am almost at the end of it now. I do all one handed stuff with it. Twisting, hammering, tossing-catching. It is a lot of fun. It has become a running joke around the house now.

But for grappling and fighting in general, thick wrists would be great.

Blacksmithing would be a great hobby to get into someday. Is there any better excersize for the forearms?
 
I have tiny wrists.

No matter how strong my grip gets, I know that'll never change.
 
Rock climbing pwns the hell out of my forearms. It's also an all-in-one kind of forearm/wrist/hand (grip in general) developer as the different holds vary from pinches to wide grips.
 
is there exercises that can be done in the weight room or that does not require sledge hammers? i cant have that in my house lol.

the only one i know off is pull ups usuing a towel or the gi. thats suppose to help the grip.
 
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