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View Full Version : building strength in forearms and grips



robinson cruso
08-29-2007, 02:22 AM
hello all

i need to build more strength in my forearm and grips at the moment i use handgrippers, chin ups and pulling my self up a towel ive thrown over a tree branch but im not to sure what weights are the best for it i.e. kettelbells or weights can any give me what to use and what exercise to do with them as ive searched on google and most of the sites i go on dont give what i want

cheers

p.s. i need to build grip up for grappling

Bikkstah
08-29-2007, 06:40 AM
Deadlifts, weighted chins, weighted push-ups

sharkall2003
08-29-2007, 06:45 AM
I found deadlifting to really help my grip. If you do it without chalk and straps it seems to work wonders for strength.

Brotherofiron
08-29-2007, 06:49 AM
I found deadlifting to really help my grip. If you do it without chalk and straps it seems to work wonders for strength.


:withstupi

DL's have really helped my grip.

Rusty
08-29-2007, 08:40 AM
Deadlifts and farmers walk.

Guido
08-29-2007, 10:35 AM
Heavy barbell shrugs, olympic lifts, static holds or farmers walks, deadlifts, rack pulls, dead hangs.

For fun you can also try plate pinches to build more thumb strength, too. Basically, take two 25's (or 3 or 4 10's) and hold them together with one hand with the smooth sides of the plates out (so you can't use the lip). Really taxes the pinching grip!

bigmoney
08-29-2007, 10:44 AM
farmers walks- my grip strength has improved very fast by doing these heavy. Also double overhand DL and shrugs seem to work well.

nhlfan
08-30-2007, 12:43 AM
static holds work wonders

robinson cruso
08-30-2007, 01:49 AM
just got to add some of them in to my routine

cheers all

Al3X
08-30-2007, 10:10 AM
Static holds, dl, shrugs, farmers walk, plate holds, towel/plate holds..

Hazerboy
09-05-2007, 12:05 AM
Blockweights - half of a hex or york dumbell - All you need.

Search gripboard.com and Gripfaq.com

s0500947
10-09-2007, 09:52 PM
can someone describe the static hold you would use to work your forearms?

PowerForward
10-09-2007, 10:38 PM
Any one tried squeezing handfulls of sand or rice in a bucket. You have to sqeeze really hard and fast for aobut 30 sec. The burn in your hands and forearms is crazy.