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Old 07-18-2005, 02:56 AM   #1 (permalink)

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best forearm workout?...

although my forearms are very strong as it is, I'd like to build upon that and make them even stronger...what is the best method for building and strengthening my forearms?...

thanks in advance....
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Old 07-18-2005, 03:29 AM   #2 (permalink)
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I'm probably going to close this thread as there is a NUMBER of resources on grip work already available... but first I'll do my best to contribute. Since you stated NO goals whatsoever I'll cover what I think are the best, most broad methods for developing forearm strength. In no particular order:

Thickbar work. If I had my way every gym would be equiped with a range of barbells and dumbells varying from 1" to 3" thick in 1/4" intervals. Everyone would then evaluate each exercise thusly, "Can I hold onto the bar easily while I perform this movement?" if the answer is yes, you need a thicker bar. This goes for deadlifts, bent over rows, pullups, and especially isolation exercises. I also contend that all olympic lifts for non oly lifters should be done with a thickbar.

Rope climbing. Get a thick rope (mine is 1.5" manila, but if you can find 2" or greater) and string it up on a tree branch or something. now climb that mother fucker! Good for finger strength, wrist strength, thickbar sustaining strength and it hits your upper body to boot.

Thick handled KB's. I made my own (pictured below) for about 50 bucks (not includning plates). Now do swing and catches with it: perform a swing but change hands by tossing it in the air and catching it with the other hand. Carefull, I strained my back with this one so work on form before you go super heavy.


Block weights. Brookfield (owner of some of the strongest mits the world has ever seen) says blockweights = hand strength. His word is good enough for me. you can do indivual finger lifts with them, blockweight tosses from hand to hand (keeping an overhand grip), snatches, cleans and presses, etc. Blockweights are a great tool for hand strength. Don't know what a block weight is? check the glossary.

Levering = wrist strength. Grab a sledge and lever that son of a bitch. I would argue that this kind of wrist strength (front levering and overhead levering, as well as rotational) is the most important lower arm strength to develop for fighters. If you can get a solid grip on your opponent you help move your opponent with the strength you'll develop with levering. and it will make your punches much more solid.

You'll note I didn't mention grippers on here? that's cause grippers are good for getting better at grippers. that's about it. If you want to get better strength for cutting nails or wire or clamping down pliers or something, fine, grippers are good. But if you want good grip training for any other athletic endevor, you may want to consider hiding your grippers and focusing on other things.

Lastly, learn to bend shit. It's great for parties and bending nails is the greatest expression of lower arm strength in existence.
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Old 07-18-2005, 03:41 AM   #3 (permalink)

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alright, thanks for the input, (sorry for not giving you much to go on), Im talking about just good functional grip strength here, like when I wrestle somebody, I've often had an advantage due to the fact that I can grab an arm or leg and simply not let em' go and just maneuvering them at will...I want to build upon that, just getting at strong as I can fore-arm wise...I already do rope climbing occasionally, its worked well too, I might try your little home-made devise you made, or something close to it, any ideas on something that might be a little cheaper or more conveinent?....thanks again...
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Old 07-18-2005, 03:44 AM   #4 (permalink)
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Block weights (cheap dumbells can be aquired from secondhand sports stores like secondhand sports) and sledge hammer levering (an 8 lb hammer goes a LONG way. I'm still playing with my 6lb hammer for front levering). and for grappling, rope climbing is good medicine. I try to get 10 climbs in 20 minutes on mine, once I can do that, I'm gonna add some weight.
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Find yourself in a maniac's mind: carnivorous, lusting and fulfilled by the the atrocities you commit. Be assured in your dominance. Lick your canines and incisors, and smile. Now lift.

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Old 07-18-2005, 03:50 AM   #5 (permalink)

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thanks urban, appreciate it...we'll see what happens...
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Old 07-18-2005, 03:57 AM   #6 (permalink)

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If im not mistaken...Buddy i used to lift with would take a BB...add the necessary weight...instead of facing it, turn his back to it, pick it up and do like a wrist curl.
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Old 07-18-2005, 01:36 PM   #7 (permalink)
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yeah, but why would you do that body builder horse shit when there are exercises that are a thousand more productive ways to develop your grip?
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Find yourself in a maniac's mind: carnivorous, lusting and fulfilled by the the atrocities you commit. Be assured in your dominance. Lick your canines and incisors, and smile. Now lift.

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Old 07-18-2005, 03:06 PM   #8 (permalink)

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hey im gonna start training my forearms too. im wondering, do wrist curls and reverse wrist curls have a place in grip training at all? and what about training the finger extensors? it seems to me that for complete forearm development you need to train those too.
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Old 07-18-2005, 04:11 PM   #9 (permalink)

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anyone one know how professional arm wrestlers train there forearms?...anyway, like urban said, there are alot better and more convienent way to strengthen forearms than doing typical body builder exercises...
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Old 07-18-2005, 04:14 PM   #10 (permalink)

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Urban? I have a question on ropes.

I hung up a rope in my backyard but the rope isn't that thick at all.

It is .75 of an inch compared to your 1.5-2 inch rope.

Is the bigger it is the harder?
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