Q- How to build up wrists and forearms?

would be grateful if anyone could give me any info on how to build up strength in wrist and forearms plus to some degree grip?
I know this sounds dodgey and feel free to bring on the jokes but i ask in all seriousness because i play golf but have not found any exercises that offer any real ads

Reply 1

SaraA

There's a few ways you can build up grip and forearm strength and they're really easy. One is to get on of those grip trainers (looks kinda like a can opener) which are sprung and you squeeze the two arms together. The next is to get a 'stress' ball (the office toy types) and just keep squeezing it in your hand while you're doing whatever you do during the day/watching tv etc etc. The last one I can think of that will definately help you is 'dead lifts' at the gym. You need a really heavy weight on the bar, grip the bar at shoulder width lift with your legs keeping your arms extended and hold on for as long as you can. Build up the weight as and when you're ready!! :biggrin:

Reply 2

TomX

14

Captain of Crush grippers, supposedly. I like them.

Reply 3

Onearmedbandit

17

Tennis is a good sport for wrists & forearms.

Reply 4

Note

11

Yea but that usually ends up in you having one hench arm and the other arm left behind with its regular muscle mass. Unless you play equally with both arms which I'm sure only the minorest of the minority of people do.

Reply 5

Caribou

1

Forearm Curls. End of.

Reply 6

hate_xams

1

The powerball that someone else mentioned is good for building up wrist strength.

Reply 7

mistry00

yeh, forearm curls...just hold hold your arm straight and curl the dumb bell moving only your wrist up and dwn

Reply 8

Caribou

1

mistry00

yeh, forearm curls...just hold hold your arm straight and curl the dumb bell moving only your wrist up and dwn

or do them both at the same time over a bench with a barbell. much quicker.

Reply 9

Barny

17

Masturbating. Best forearm exercise known to man.

Reply 10

JohnC

Deadlift. SaraA it sounded like you described a static hold rather than a deadlift...
Famers walk as has been said.
One-handed deadlifts. Stradle the bar and deadlift. Balancing the bar is the tough part, strengthens wrists like crazy. You will need a bar with a knurl in the middle, some of the crappier ones don't have that.
Static holds with barbell/dumbells.

TomX, which CoC grippers you have? I was thinking of getting the trainer, #1 and #2. Another (easier) combo would be sport, trainer and #1. Did you manage to find anywhere cheaper than directly from IronMind?

Reply 11

wojewodztwo_pl

tie a string around a brick, and then around a pole. hold the pole with both hands, with your arms pointing straight from your body, parallel to the ground. slowly wind up the cord with the brick as a weight down the bottom, making sure your arms stay straight. this builds your forearm strength.

for grip, just clench your fists non stop for as long as you can until they cramp up. the more often you do it, the stronger you will get. this is done my judo players who need strong grip to grip onto the other persons coat.

buona fortuna..

Reply 12

Caribou

1

wojewodztwo_pl

tie a string around a brick, and then around a pole. hold the pole with both hands, with your arms pointing straight from your body, parallel to the ground. slowly wind up the cord with the brick as a weight down the bottom, making sure your arms stay straight. this builds your forearm strength.

buona fortuna..

IF you do that you will put unwanted strain on your delts. Pull your upped arms in parallel to your body and your forearms straight out from your body from there and do it that way.

Reply 13

JohnC

Grip thread: http://forum.bodybuilding.com/showthread.php?t=805122
Deadlift: http://media.putfile.com/benni

Reply 14

Eccentric Man

8

x.narb.x

Masturbating. Best forearm exercise known to man.

Beat me to it :P

Try typing with one finger powered by the motion of your whole arm vigerously, works wonders for me :wink:

Reply 15

TomX

14

JohnC

TomX, which CoC grippers you have? I was thinking of getting the trainer, #1 and #2. Another (easier) combo would be sport, trainer and #1. Did you manage to find anywhere cheaper than directly from IronMind?

I have the #1 and #2.

I first bought the #1 and trained with negative sets (closing the gripper with both hands, then trying to keep it open with one hand), in the first week it wasn't a matter of my hand strength, it just caused loads of blisters on my fingers and palm (similar to what happens when you lift weight often). I was able to close the #1 with each hand after a few weeks so I ordered the #2.

The #2 is in another league, I can get it just past parallel which isn't much considering it gets harder as you get closer to fully closing it. I now do negatives with #2 and when I can't take anymore of the #2 I do negatives with the #1. I hope to be able to close the #2 before I start uni, so I'll order a #3 then... oh the joy...

Anyway, I bought the #1 from:
http://www.captainsofcrush.couk.com/

for 24.00 pound, and then found a cheaper place:
http://www.londonkettlebells.com/acatalog/CaptainsOfCrush.html

where they cost 19.95 pound.

I didn't bother buying a trainer gripper because they're so expensive and I figured I'd just have to train less efficiently: using the #1 rather than trainer. If you want best training results get the trainer so it will help you close the #1, but you should be okay with just getting the #1. You'll most likely end up wanting the #2 so you might want to get it now to save on the extra P&P you'd have to pay for if you ordered the grippers seperately.

I definately wouldn't get the sports gripper, I think that's similar to those lame plastic grippers sold in JJB.

Reply 16

Bis

1

x.narb.x

Masturbating. Best forearm exercise known to man.

Hah, probably true.

Anyway, they get naturally worked quite a lot with normal bicep exercises, plus deadlifts. Deadlifts help a tonne. Wrist curls are pretty crap really.

Reply 17

JohnC

TomX

for 24.00 pound, and then found a cheaper place:
http://www.londonkettlebells.com/acatalog/CaptainsOfCrush.html

where they cost 19.95 pound.

Awesome website. I will get some ordered tonight I think. If I can get two, I'll get the #1 and #2 and add the trainer to that if I can get three.

I had a video somewhere of Magnus Samuelsson doing 2 reps with a #4, ~30 second gap between each one. That guy is insane. Can't find the link now though.

Reply 18

TomX

14

JohnC

Awesome website. I will get some ordered tonight I think. If I can get two, I'll get the #1 and #2 and add the trainer to that if I can get three.

I had a video somewhere of Magnus Samuelsson doing 2 reps with a #1, ~30 second gap between each one. That guy is insane. Can't find the link now though.

Heh, think you mean #4 :wink:

Q- How to build up wrists and forearms?

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