SUMMARY
1 - INTRODUCTION
2 - IMPORTANCE OF TRAINING
FOREARMS AND WRISTS
3 - UNDERSTANDING WRIST
ANATOMY
4 - KEY MUSCLES TO TRAIN IN
THE WRIST
5 - STRENGTHEN YOUR
FOREARMS
6 - FOREARMS 101
SUMMARY
7 - FOREARM ANATOMY REVIEV
8 - BEST FOREARM EXERCISE
9 - FORM NOTES
10 - SAMPLE PROGRAM
11 - WHAT'S GOOD WRIST
ROLLING STRENGTH?
12 - BIG FOREARMS, CRUSHING
GRIP
13 - CHASING MAXIMAL GRIP
STRENGTH
SUMMARY
14 - ELEMENTS OF A GOOD
PROGRAM
15 - CHASING MAXIMAL
FOREARM SIZE
16 - HIGH GRIP-TENSION
17 - EXTENSORS
18 - SIMPLE PROGRAMMING
19 - WARM UP
20 - FOREARM/WRIST PAIN?
SUMMARY
21 - PREVENTING WRIST PAINS
22 - SUMMARY
23 - COMMENTS FROM VALENTIN
INTRODUCTION
Hi AND WELCOME TO THIS
EBOOK DEDICATED TO GROWING
STRONGER AND BIGGER
FOREARMS/WRISTS.
IN THIS CONTENT, I WILL
PRESENT TO YOU VARIOUS
TRAINING PRINCIPLES THAT
YOU CAN USE AT ANY LEVEL, TO
GET MORE STRENGTH AND
MUSCLE MASS.
YOU CAN APPLY THESE
TRAINING PRINCIPLES TO ANY
PROGRAM
IMPORTANCE OF STRONG, FLEXIBLE,
AND STABLE WRISTS AND FOREARMS
IN CALISTHENICS, YOUR BODY IS YOUR
GYM, AND EVERY JOINT AND MUSCLE
GROUP MATTERS. YOUR WRISTS AND
FOREARMS, IN PARTICULAR, PLAY A
CRUCIAL ROLE. DEVELOPING STRONG,
FLEXIBLE, AND STABLE WRISTS AND
FOREARMS IS ESSENTIAL FOR BETTER
PERFORMANCE AND AVOIDING
INJURIES IN CALISTHENICS. HERE’S
WHY IT’S SO IMPORTANT AND HOW IT
CAN HELP YOU EXCEL IN YOUR
WORKOUTS.
IMPORTANCE OF STRONG, FLEXIBLE,
AND STABLE WRISTS AND FOREARMS
ENHANCED PERFORMANCE
1. IMPROVED GRIP STRENGTH
MANY CALISTHENICS EXERCISES, LIKE PULLUPS, MUSCLE-UPS, AND BAR HANGS, RELY ON A
STRONG GRIP. BY STRENGTHENING YOUR
FOREARMS, YOU’LL IMPROVE YOUR GRIP,
ALLOWING FOR BETTER CONTROL AND LONGER
DURATIONS WHEN HANGING OR HOLDING
ONTO BARS, RINGS, OR OTHER EQUIPMENT.
2. INCREASED POWER TRANSFER
YOUR WRISTS AND FOREARMS TRANSFER
POWER FROM YOUR LARGER MUSCLE GROUPS,
LIKE YOUR SHOULDERS AND BACK. STRONG
AND STABLE WRISTS ENSURE THIS POWER IS
EFFICIENTLY TRANSFERRED, HELPING YOU
PERFORM DYNAMIC MOVEMENTS LIKE KIPPING
PULL-UPS AND EXPLOSIVE PUSH-UPS MORE
EFFECTIVELY.
3. ENHANCED STABILITY IN COMPLEX MOVEMENTS
ADVANCED CALISTHENICS MOVES, SUCH AS
HANDSTANDS, PLANCHES, AND FRONT LEVERS,
REQUIRE EXCELLENT WRIST STABILITY. STRONG
AND STABLE WRISTS GIVE YOU THE SUPPORT
NEEDED TO MAINTAIN BALANCE AND CONTROL
DURING THESE CHALLENGING EXERCISES.
IMPORTANCE OF STRONG, FLEXIBLE,
AND STABLE WRISTS AND FOREARMS
INJURY PREVENTION
1. REDUCED RISK OF STRAINS AND SPRAINS
WEAK OR INFLEXIBLE WRISTS ARE MORE
PRONE TO STRAINS AND SPRAINS,
ESPECIALLY WITH THE REPETITIVE STRESS OF
CALISTHENICS. STRENGTHENING AND
STRETCHING YOUR WRIST MUSCLES AND
TENDONS REDUCES THE RISK OF THESE
INJURIES.
2. PROTECTION AGAINST OVERUSE INJURIES
CALISTHENICS OFTEN INVOLVES REPETITIVE
MOVEMENTS THAT CAN LEAD TO OVERUSE
INJURIES, LIKE TENDONITIS. BY KEEPING
YOUR WRISTS AND FOREARMS STRONG AND
FLEXIBLE, YOU CAN DISTRIBUTE THE STRESS
MORE EVENLY, MINIMIZING THE RISK OF
OVERUSE INJURIES.
3. ENHANCED JOINT STABILITY
WRIST JOINT STABILITY IS CRUCIAL FOR
MAINTAINING PROPER ALIGNMENT AND
FORM DURING EXERCISES. THIS STABILITY
HELPS PREVENT MISALIGNMENT AND UNDUE
STRESS ON YOUR JOINTS, REDUCING THE
RISK OF CHRONIC CONDITIONS LIKE CARPAL
TUNNEL SYNDROME.
IMPORTANCE OF STRONG, FLEXIBLE,
AND STABLE WRISTS AND FOREARMS
VERSATILITY IN TRAINING
1. ADAPTABILITY TO VARIOUS GRIPS AND
HOLDS
DIFFERENT CALISTHENICS EXERCISES
REQUIRE VARIOUS GRIPS, SUCH AS
PRONATED, SUPINATED, AND NEUTRAL
GRIPS. STRONG AND FLEXIBLE WRISTS
ALLOW YOU TO ADAPT EASILY TO THESE
DIFFERENT POSITIONS, ENHANCING YOUR
TRAINING VERSATILITY.
2. ABILITY TO PROGRESS TO ADVANCED MOVES
AS YOU PROGRESS IN CALISTHENICS,
YOU’LL AIM TO MASTER MORE COMPLEX
MOVEMENTS. STRONG, FLEXIBLE, AND
STABLE WRISTS ARE ESSENTIAL FOR
SAFELY PROGRESSING TO ADVANCED
EXERCISES, ENSURING YOU HAVE THE
FOUNDATIONAL STRENGTH TO SUPPORT
THESE ENDEAVORS.
IMPORTANCE OF STRONG, FLEXIBLE,
AND STABLE WRISTS AND FOREARMS
1. EVERYDAY FUNCTIONAL STRENGTH
BEYOND CALISTHENICS, STRONG AND
FLEXIBLE WRISTS AND FOREARMS
IMPROVE YOUR FUNCTIONAL STRENGTH
FOR EVERYDAY ACTIVITIES. TASKS THAT
INVOLVE LIFTING, CARRYING, OR
GRIPPING OBJECTS BECOME EASIER AND
LESS STRENUOUS.
2. ENHANCED ATHLETIC PERFORMANCE
IF YOU ENGAGE IN OTHER SPORTS OR
PHYSICAL ACTIVITIES, STRONG AND
STABLE WRISTS WILL BENEFIT YOU
BEYOND CALISTHENICS. IMPROVED WRIST
STRENGTH AND FLEXIBILITY CAN
ENHANCE YOUR PERFORMANCE IN
ACTIVITIES LIKE ROCK CLIMBING,
GYMNASTICS, AND VARIOUS BALL
SPORTS.
UNDERSTANDING WRIST ANATOMY
THE WRIST IS A COMPLEX STRUCTURE THAT
PLAYS A VITAL ROLE IN CALISTHENICS.
UNDERSTANDING ITS ANATOMY HELPS YOU
FOCUS ON STRENGTHENING THE RIGHT MUSCLES
FOR BETTER PERFORMANCE AND INJURY
PREVENTION.
1. BONES
THE WRIST CONSISTS OF EIGHT SMALL
CARPAL BONES ARRANGED IN TWO
ROWS. THESE BONES CONNECT YOUR
HAND TO YOUR FOREARM AND
ARTICULATE WITH THE TWO FOREARM
BONES, THE RADIUS AND THE ULNA,
FORMING THE WRIST JOINT.
2. JOINTS
THE PRIMARY JOINT IN THE WRIST IS THE
RADIOCARPAL JOINT, ALLOWING FOR
FLEXION, EXTENSION, AND SOME SIDETO-SIDE MOVEMENT. ADDITIONAL
FLEXIBILITY IS PROVIDED BY THE
MIDCARPAL AND INTERCARPAL JOINTS
BETWEEN THE CARPAL BONES.
UNDERSTANDING WRIST ANATOMY
3. MUSCLES AND TENDONS
THE MUSCLES THAT CONTROL WRIST
MOVEMENT ARE LOCATED IN THE FOREARM AND
ARE DIVIDED INTO TWO GROUPS: FLEXORS AND
EXTENSORS. TENDONS EXTEND FROM THESE
MUSCLES THROUGH THE WRIST TO THE HAND
AND FINGERS, FACILITATING WRIST AND FINGER
MOVEMENTS.
4.LIGAMENTS
LIGAMENTS ARE FIBROUS TISSUES THAT
CONNECT BONES TO OTHER BONES,
STABILIZING THE CARPAL BONES AND
ENSURING PROPER WRIST JOINT FUNCTION.
KEY LIGAMENTS INCLUDE THE ULNAR
COLLATERAL LIGAMENT, RADIAL COLLATERAL
LIGAMENT, AND VARIOUS INTERCARPAL
LIGAMENTS.
5.NERVES AND BLOOD VESSELS
THE WRIST CONTAINS IMPORTANT NERVES LIKE
THE MEDIAN, ULNAR, AND RADIAL NERVES,
WHICH CONTROL SENSATION AND MOVEMENT
IN THE HAND AND FINGERS. BLOOD VESSELS,
INCLUDING THE RADIAL AND ULNAR ARTERIES,
SUPPLY OXYGEN-RICH BLOOD TO THE WRIST
AND HAND TISSUES.
KEY MUSCLES TO TRAIN
IN THE WRIST
1. FLEXOR MUSCLES
FLEXOR CARPI RADIALIS: THIS MUSCLE HELPS FLEX
AND ABDUCT THE WRIST, PLAYING A SIGNIFICANT
ROLE IN GRIPPING AND PULLING EXERCISES.
FLEXOR CARPI ULNARIS: IT FLEXES AND ADDUCTS
THE WRIST, PROVIDING STABILITY DURING
EXERCISES LIKE PUSH-UPS AND HANDSTANDS.
FLEXOR DIGITORUM SUPERFICIALIS AND FLEXOR
DIGITORUM PROFUNDUS: THESE MUSCLES FLEX THE
FINGERS AND ASSIST IN WRIST FLEXION, CRUCIAL
FOR GRIPPING BARS AND RINGS.
2. EXTENSOR MUSCLES
EXTENSOR CARPI RADIALIS LONGUS AND BREVIS:
THESE MUSCLES EXTEND AND ABDUCT THE WRIST,
IMPORTANT FOR BALANCING AND STABILIZING
DURING MOVEMENTS LIKE HANDSTANDS AND
PLANCHES.
EXTENSOR CARPI ULNARIS: IT EXTENDS AND
ADDUCTS THE WRIST, SUPPORTING MOVEMENTS
THAT REQUIRE WRIST STABILITY.
EXTENSOR DIGITORUM: THIS MUSCLE EXTENDS THE
FINGERS AND ASSISTS IN WRIST EXTENSION,
ESSENTIAL FOR EXERCISES THAT INVOLVE PUSHING
AND PULLING.
KEY MUSCLES TO TRAIN
IN THE WRIST
1. PRONATOR AND SUPINATOR MUSCLES
PRONATOR TERES AND PRONATOR
QUADRATUS: THESE MUSCLES ARE
RESPONSIBLE FOR PRONATING THE
FOREARM (TURNING THE PALM DOWN),
WHICH IS IMPORTANT FOR VARIOUS
GRIP POSITIONS.
SUPINATOR: IT SUPINATES THE FOREARM
(TURNING THE PALM UP), CRUCIAL FOR
MAINTAINING A STRONG AND STABLE
GRIP IN DIFFERENT EXERCISES.
4. INTRINSIC HAND MUSCLES
THESE SMALLER MUSCLES WITHIN THE
HAND HELP STABILIZE THE WRIST AND
FINGERS, PROVIDING FINE MOTOR
CONTROL AND GRIP STRENGTH
NECESSARY FOR INTRICATE
CALISTHENICS MOVES.
STRENGTHEN YOUR FOREARMS
YOUR WRIST BONES CONNECT
YOUR HAND TO YOUR FOREARM.
WRIST MOVEMENTS ARE
CONTROLLED BY THE FOREARM
MUSCLES. TO STRENGTHEN YOUR
WRISTS, YOU’LL WORK A GROUP
OF 18 MUSCLES IN YOUR
FOREARMS, EACH OF WHICH HAS
SPECIFIC FUNCTIONS.
FOREARMS 101
HERE'S WHAT YOU NEED TO KNOW...
• WHILE SOME GUYS ARE BLESSED WITH
NATURALLY BIG FOREARMS, OTHERS NEED
TO WORK AT IT. THE WRIST ROLLER IS ABOUT
THE BEST EXERCISE YOU CAN USE FOR
BIGGER FOREARMS.
• WRIST ROLLERS ARE INEXPENSIVE AND CAN
BE MADE AT HOME FOR NEXT TO
NOTHING.
• HOLD THE ROLLER DOWN AT YOUR WAIST AS
OPPOSED TO SHOULDER HEIGHT.
STAND ON A PLATFORM OR BOX TO
COMPENSATE FOR THE REDUCED RANGE OF
MOTION.
• SIMPLY ADD ROLLER WORK TO THE END OF
YOUR WORKOUT OR USE IT AS PART OF A
GIANT-SET FOREARM ROUTINE.
FOREARMS 101
SOME GUYS ARE BLESSED WITH THE ABILITY
TO GROW IMPRESSIVE FOREARMS SIMPLY BY
GRIPPING HEAVY BARBELLS AND DUMBBELLS.
AS SUCH, THEY DON'T
NEED MUCH DIRECT FOREARM WORK AT ALL.
HOWEVER, THEY'RE ALSO THE GENETIC
MINORITY SINCE MOST HAVE THE OPPOSITE
PROBLEM – DECENT BICEPS DEVELOPMENT BUT
FOREARMS LIKE A BALLERINA.
THE GOOD NEWS IS THAT FOR EVEN THE
GENETICALLY HAPLESS, THE FOREARMS
RESPOND VERY WELL IN TERMS OF BOTH SIZE
AND STRENGTH TO HARD CONSISTENT WORK
WITH ONE EXERCISE IN PARTICULAR – THE
WRIST ROLLER.
FOREARM ANATOMY REVIEW
THE MUSCLES IN THE
FOREARMS ARE DIVIDED INTO
TWO VERY BROAD GROUPS,
FOREARM FLEXORS AND
FOREARM EXTENSORS. THE
FOREARM FLEXORS ARE THE
STRONGER AND LARGER OF
THE TWO SECTIONS, AND HAVE
SEVERAL IMPORTANT
JOBS.
FOREARM ANATOMY REVIEW
FINGER FLEXION, IN SIMPLE TERMS,
MEANS GRIP STRENGTH, OF WHICH THERE
ARE TWO MAIN TYPES. ISOMETRIC GRIP
STRENGTH IS THE ABILITY TO HOLD ONTO
SOMETHING SUCH AS A HEAVY DEADLIFT.
CONCENTRIC GRIP STRENGTH, MORE
COMMONLY REFERRED TO AS CRUSHING
GRIP STRENGTH, IS THE ABILITY TO CLOSE
YOUR HAND AGAINST RESISTANCE, AS
MEASURED BY THE CAPTAINS OF CRUSH
grippers, for example.
FOREARM ANATOMY REVIEW
UNFORTUNATELY THE PRINCIPLE OF
SPECIFICITY HOLDS TRUE AND ONE TYPE OF
GRIP STRENGTH DOESN'T AUTOMATICALLY
TRANSFER TO THE OTHER. IN OTHER WORDS,
ISOMETRIC GRIP STRENGTH (WHICH IS MORE
COMMONLY DEVELOPED IN THE GYM
THROUGH HOLDING BARBELLS, HANDLES,
ETC.) DOESN'T AUTOMATICALLY CARRY OVER
TO CRUSHING GRIP STRENGTH (AS MEASURED
BY RIPPING PHONE BOOKS,
PLATE PINCHES, ROLLING UP FRYING PANS,
OR JUST CRUSHING YOUR FATHER-IN- LAW'S
HAND WHEN YOU SHAKE IT).
FOREARM ANATOMY REVIEW
THE FOREARM EXTENSORS ARE
RESPONSIBLE FOR EXTENDING THE WRIST.
WE DON'T DO THIS MOVEMENT OFTEN
AGAINST A SIGNIFICANT RESISTANCE IN
EVERYDAY LIFE, BUT WE FREQUENTLY
HAVE TO RESIST WRIST FLEXION, WHICH
USES THE EXTENSORS. EXERCISES LIKE
REVERSE BICEPS CURLS AND DUMBBELL
LATERAL RAISES WILL WORK THE
FOREARM EXTENSORS TO SOME DEGREE
AS IMPORTANT STABILIZERS.
REVERSE WRIST CURLS TRAIN THIS
MUSCLE GROUP MORE DIRECTLY.
BEST FOREARM EXERCISE
THE ROLLER
THE WRIST ROLLER IS BY FAR THE BEST
EXERCISE FOR DEVELOPING FOREARM
SIZE AND STRENGTH. IT IS TO YOUR
FOREARMS WHAT BARBELL SQUATS ARE
TO YOUR
LEGS, IF NOT BETTER. THERE'S SIMPLY NO
SUBSTITUTE FOR THIS EXERCISE, AND IF
YOU DON'T HAVE ACCESS TO ONE YOU
CAN EASILY MAKE ONE FOR AROUND FIVE
BUCKS
BEST FOREARM EXERCISE
MOST START OFF VERY HUMBLED BY THE WRIST ROLLER
AND ARE LUCKY TO USE 10- 15 POUNDS OR LESS, BUT
WITH CONSISTENCY AND APPLYING GRADUAL
OVERLOAD. IT'S POSSIBLE TO WORK UP TO SOME
IMPRESSIVE WEIGHTS.
ANOTHER HUGE BONUS OF THE WRIST ROLLER IS THAT
YOU MUST GRIP THE ROLLER TO
PREVENT IT FROM SLIPPING IN THE OPPOSITE DIRECTION,
WHICH WORKS THE FLEXORS AND DEVELOPS CRUSHING
GRIP STRENGTH. FROM THERE, YOU CAN EITHER
WORK THE EXTENSORS BY ROLLING IT EXTENSION STYLE
(YOU'LL BE ABLE TO GO HEAVIER WITH THAT FORM) OR
CONTINUE TO HAMMER THE FLEXORS BY ROLLING IT
FLEXION STYLE.
WRIST ROLLER FLEXION.
WRIST ROLLER EXTENSION.
FORM NOTES
SOMETIMES YOU'LL SEE PEOPLE HOLDING THE WRIST
ROLLER OUT IN FRONT OF THEM, MIMICKING THE END
POSITION OF A FRONT RAISE. THIS IS CERTAINLY
HARDER AND IT DOES INCREASE THE RANGE OF
MOTION (ROM), BUT YOUR SHOULDERS BECOME THE
LIMITING FACTOR ALMOST IMMEDIATELY – AND YOU
SHOULD BE ABLE TO WRIST ROLL MORE THAN YOU
CAN HOLD OUT IN FRONT OF YOU FOR 30 SECONDS. I
RECOMMEND KEEPING THE WEIGHT DOWN IN FRONT
OF YOUR WAIST AND EITHER PERFORMING MORE
ROUNDS TO INCREASE THE TIME UNDER TENSION OR
STANDING ON A BOX TO INCREASE THE ROM.
FURTHERMORE, USING PLATES NO HEAVIER THAN 25
POUNDS WILL ALSO INCREASE THE ROM.
FORM NOTES
•WHEN ROLLING, TRY TO KEEP THE WRIST
ROLLER REASONABLY STRAIGHT. IF IT'S TILTING
AT A SIGNIFICANT ANGLE AS YOU ROLL, THEN
YOUR FOREARMS AREN'T WORKING AS HARD
AS THEY COULD BE. FOR PROGRAMMING, I LIKE
TO FIRST INCREASE THE ROUNDS THAT I
COMPLETE (STARTING ON THE GROUND AND
ROLLING UP UNTIL THE WEIGHT CLICKS IS ONE
ROUND) AND THEN INCREASE THE WEIGHT.
ROLLING THE WEIGHT DOWN AS WELL AS UP IS
IDEAL, BUT YOU MIGHT FIND IT'S SIMPLY NOT
FEASIBLE WITH CERTAIN ROLLERS AND HEAVIER
LOADS BECAUSE IT'LL RIP AWAY YOUR SKIN ON
THE WAY DOWN.
FORM NOTES
INCREASING THE ROUNDS IS IDEAL
BECAUSE THE WEIGHT BEING LIFTED IS
QUITE LIGHT. EVEN A 2-5 POUND
INCREASE IS A LARGE PERCENTAGE
INCREASE AND YOU'LL TAP OUT ON
YOUR POTENTIAL QUITE EARLY IF YOU
JUST ADD WEIGHT. HERE ARE TWO
PROGRAMMING OPTIONS FOR THE
WRIST ROLLER. PLAN A ALLOWS YOU
TO GO HEAVIER AND FOCUS MORE ON
STRENGTH.
SAMPLE PROGRAM
WHAT'S GOOD WRIST ROLLING STRENGTH?
THERE AREN'T TOO MANY LIFTERS REGULARLY USING
THE WRIST ROLLER, NOR ARE THERE HUNDREDS OF
YOUTUBE VIDEOS DEDICATED TO IT. I DON'T CLAIM TO
HAVEA PERFECT STANDARDIZED WAY OF RANKING
WRIST ROLLER STRENGTH BUT I CAN GIVE YOU SOME
ROUGH GUIDELINES.
MY FIRST GOAL WITH THE WRIST ROLLER WAS TO
COMPLETE 45 POUNDS FOR 5
ROUNDS. I HADN'T SEEN ANYONE DO THIS BEFORE
AND I ALWAYS THOUGHT IT WOULD BE PRETTY BAD
ASS. TO BROADEN IT OUT, HERE ARE MY STANDARDS
USING THE STRICT EXERCISE FORM DESCRIBED
EARLIER:
Wrist Roller Standards
You can simply incorporate the wrist roller into your regular workouts,
or if you prefer you can use the following biceps/forearms specific
circuit, which should really light you up. Perform this once a week:
Biceps and forearms circuit for an early-intermediate client:
THE FOUR EXERCISES ABOVE ARE PERFORMED IN A
ROW WITHOUT STOPPING; ONE SET EACH, REST, AND
REPEAT. ONCE YOU CAN COMPLETE 12 REPS,
INCREASE THE WEIGHT
BIG FOREARMS, CRUSHING GRIP
HERE'S WHAT YOU NEED TO KNOW...
• THERE'S NO SPORT THAT ISN'T BENEFITTED BY STRONGER
HANDS, ESPECIALLY SPORTS WHERE HOLDING A PIECE OF
EQUIPMENT IS REQUIRED.
• BODYBUILDERS ARE OFTEN ONLY CONCERNED WITH
FOREARM SIZE, WHICH REQUIRES AN ENTIRELY DIFFERENT
APPROACH FROM GRIP STRENGTH.
• FOR A STRONGER GRIP, CHOOSE PASSIVE CRUSHING,
ACTIVE CRUSHING, PINCH GRIPPING, AND THICK BAR
WORK.
• FOR BIGGER FOREARMS, CHOOSE WRIST CURLING, STATIC
HOLDS, AND EXTENSOR WORK, ALL WITH MODERATE LOADS
FOR HIGHER REPS. BIG, INTIMIDATING FOREARMS ARE A
SIGN OF POWER. NO ONE PICKS A FIGHT WITH THE GUY
WHO SPORTS MITTS THAT LOOK LIKE THEY COULD UNCORK
A FIRE HYDRANT. BUT ARE YOU CHASING GRIP STRENGTH OR
FOREARM SIZE? LET'S TALK ABOUT HOW TO TRAIN FOR
BOTH.
BIG FOREARMS, CRUSHING GRIP
PICK A PRIMARY GOAL: GRIP STRENGTH OR BIG FOREARMS?
IF YOU'RE CONCERNED WITH GRIP STRENGTH, IT'S
PROBABLY SPORT OR POWERLIFTING RELATED.
IMPLEMENTAL SPORTS (ESPECIALLY THOSE THAT USE AN
IMPLEMENT LIKE A BAT, CLUB, OR STICK) ARE GREATLY
IMPROVED WHEN THE ATHLETE'S HANDS ARE STRONG AND
DEXTEROUS. MARTIAL ARTS, ROCK CLIMBING, AND
GYMNASTICS ALL REQUIRE TONS OF MAXIMAL GRIPPING.
THE FACT IS, THERE'S REALLY NO SPORT THAT ISN'T
BENEFITTED BY STRONGER HANDS.
AT THE GYM, PULLING HEAVY WEIGHT REQUIRES HOLDING
HEAVY WEIGHT, AND WRIST STRENGTH IS REQUIRED TO
STABILIZE A HEAVY BENCH PRESS. WEAK WRISTS CAN'T
PUSH HEAVY LOADS.
THAT SAID, SOME IRON WARRIORS ARE MERELY
CONCERNED WITH FOREARM SIZE, WHICH IS OKAY AS
HAVING BIG FOREARMS IS AN IMPRESSIVE, DOMINANT
CHARACTERISTIC BOTH ON THE STAGE AND STREET.
BIG FOREARMS, CRUSHING GRIP
CONSIDERING THOSE ARE VERY
DIFFERENT GOALS, YOU NEED TO
MAKE SURE THE TRAINING
IS SPECIFIC. THINK OF IT LIKE
POWERLIFTING VERSUS
BODYBUILDING – DIFFERENT GOALS
WITH DIFFERENT TRAINING METHODS.
LET'S DISCUSS THE ELEMENTS OF A
SENSIBLE GRIP PROGRAM FOR THE
TYPICAL LIFTER.
CHASING MAXIMAL GRIP STRENGTH
IMPLEMENTS YOU SHOULD OWN
OPEN-HAND (THICK) IMPLEMENT: FAT
GRIPZ/TYLER GRIPS/GRIP4ORCE/GRENADE
BALLS/ROCK RINGS
SPEND $40 ON ANY ONE OF THE GRIP TOOLS OUT
THERE AND MAKE USE OF IT. THEY'LL FIT
IN THE GYM BAG AND PAY FOR THEMSELVES WHEN
YOU TEAR THE POPPED COLLAR OFF SOME ORNERY
FRAT BOY'S POLO SHIRT. SPRING-LOADED
GRIPPERS OF 150 AND 200-POUND CLOSING
FORCE. CAPTAINS OF CRUSH, HEAVY GRIPPERS,
WHATEVER – THEY ALL WORK. WE PERSONALLY
USE CAPTAINS OF CRUSH AND MOST OF OUR 17-22
YEAR-OLDS USE THE 1.5 AND 2.0.
ELEMENTS OF A GOOD PROGRAM
PASSIVE CRUSHING
HOLDING A CRUSHING-GRIP WHERE GRAVITY IS
FORCING THE HAND TO OPEN, SUCH AS
YOU'D EXPERIENCE IN HOLDING A HEAVY DUMBBELL OR
BARBELL. THIS IMPLEMENT (DUMBBELL, BARBELL, OR
KETTLEBELL) PROVIDES RESISTANCE BY WAY OF
GRAVITY.
ACTIVE CRUSHING
ACTIVE CRUSHING INVOLVES SQUEEZING SOMETHING
THAT RESISTS THE HAND FROM CLOSING, SUCH AS A
SPRING-LOADED GRIPPER. UNDERSTAND YOU MAY NOT
BE THAT STRONG IN ACTIVE CRUSHING, EVEN IF YOU
CAN HOLD 500-PLUS POUNDS IN YOUR HANDS.
THE ACT OF GETTING THE HAND CLOSED UNDER
RESISTANCE, WHICH PASSIVE GRIPPING
DOESN'T PROVIDE, IS OFTEN OVERLOOKED.
ELEMENTS OF A GOOD PROGRAM
PINCH GRIPPING
PINCH GRIPPING INVOLVES SQUEEZING THE EXTENDED FINGERS
TOWARDS THE THUMB WITHOUT FLEXING INDIVIDUAL DIGITS, SUCH
AS YOU'D EXPERIENCE HOLDING A TEXTBOOK.
OPEN-HAND
AN OPEN-HAND GRIP INVOLVES PASSIVELY HOLDING AN OBJECT
THAT'S SO LARGE THE FINGERS AND THUMB CAN'T OVERLAP. FAT
GRIPZ AND FAT BARS ARE EXAMPLES OF OPEN- HAND HELD
IMPLEMENTS.
LOWER REPS AND HOLD DURATIONS
MAXIMAL STRENGTH REQUIRES MAXIMAL HOLDS, WHICH I'LL DEFINE
AS FOUR REPS OR LESS, OR 10 SECONDS OR LESS OF A STATIC HOLD.
IF YOU COMBINE THESE ELEMENTS IN A SOLID MIX, YOU'LL BE ON
YOUR WAY TO HAVING AN EXCEPTIONAL GRIP. NOTE THAT ALL
THESE ACTIONS ATTEMPT TO CLOSE THE HAND, WHICH INVOLVES
ONLY THE MUSCLES OF THE ANTERIOR COMPARTMENT OF THE
FOREARM. I.E., THE FLEXOR/PRONATORS. MAINTAINING HEALTHY
FOREARMS AND HANDS WILL NEED BALANCE, WHICH WE'LL ADDRESS
LATER.
CHASING MAXIMAL FOREARM SIZE
IMPLEMENTS YOU SHOULD OWN
WRIST ROLLER - BUY ONE IF YOU WANT, BUT
A HOMEMADE VERSION OF PVC PIPE (1.5-2
INCHES IS PERFECT) WITH CLIMBING WEBBING
ATTACHED IS A CHEAP AND AMAZING
SOLUTION. YOU CAN PACK A SHORTIE THAT
CAN ATTACH TO A CABLE MACHINE, OR A
LONGER POWER-RACK VERSION THAT YOU'LL
FALL IN LOVE WITH.
OPEN-HAND (THICK) IMPLEMENT: FAT
GRIPZ/TYLER GRIPS/GRIP4ORCE/GRENADE
BALLS/ROCK RINGS
CHASING MAXIMAL FOREARM SIZE
WRIST CURLING
TO DEVELOP THAT BIG FLEXOR/PRONATOR BELLY, YOU
NEED TO USE WRIST FLEXION. REALLY HEAVY WRIST CURLS
BOTHER A LOT OF MY CLIENTS' WRISTS, SO WE USUALLY GO
FOR SETS OF 8-PLUS AND SEEK A PUMP RATHER THAN
MAXIMAL STRENGTH. WRIST ROLLERS ARE
BETTER SUITED FOR HEAVY WRIST FLEXION.
HEAVY STATIC HOLDS
THESE ARE ONE OF THE BEST WAYS TO DEVELOP BIGGER
FOREARMS. FARMER'S CARRIES AND STATIC HOLDS OF 2060 SECONDS ALLOWS FOR HIGH LOADS, HIGH TENSION,
AND HIGH BLOOD FLOW. MY FOREARMS WENT THROUGH
THEIR BIGGEST TRANSFORMATION AS A 19 YEAR-OLD ON A
DEADLIFT-INTENSIVE PROGRAM. I GAINED OVER AN INCH
THAT SUMMER BY SIMPLY DEADLIFTING LIKE A MAN FOR THE
FIRST TIME.
CHASING MAXIMAL FOREARM SIZE
LOW-TO-MODERATE GRIP TENSION THROUGH RANGE
OF MOTION
THIS IS WHERE THICK IMPLEMENTS AND OPEN-HAND
GRIPS COME INTO PLAY. THE EXTRA GRIPPING
REQUIRED CAUSES A HUGE PUMP ALMOST
INSTANTLY. I PREFER TO KEEP RESISTANCE LOW
WHEN TAKING AN OPEN-HAND GRIP THROUGH A FULL
RANGE OF MOTION AT THE ELBOW JOINT. HIGH
TENSION FLOWING THROUGH A MOVING ELBOW
JOINT QUICKLY CAUSES DISCOMFORT AND FLAREUPS.
MODERATE TO HIGH REPS
WE WANT TO FLOOD THE FOREARMS WITH BLOOD
AND NUTRIENTS. GETTING A GOOD PUMP
REQUIRES MODERATE TO HIGH REPS: 8-20-PLUS REPS
DEPENDING ON THE EXERCISE.
BE CAUTIOUS WITH HIGH GRIP-TENSION
THROUGH RANGE OF MOTION
I'VE FOUND THROUGH EXPERIENCE THAT THE
NUMBER ONE WAY TO DEVELOP
FLEXOR/PRONATOR MASS OR, IF YOU'RE NOT
CAREFUL, BICEPS TENDINITIS AND PAIN, IS BY
USING A HIGH-STRAIN GRIP IN A FULL RANGE OF
MOTION EXERCISE. THIS USUALLY INVOLVES
USING HIGH RESISTANCE WITH A PINCH OR
OPEN-HAND GRIP.
I'VE PERSONALLY SUFFERED THROUGH FOUR
PARTIAL OR FULL ELBOW LIGAMENT TEARS, SO
MY ELBOW AND FOREARMS ARE A SCARRED
MESS. WHEN YOU HAVE A TRASHED JOINT,
IT'LL LET YOU KNOW IN A HURRY WHEN STRESS
LEVELS INCREASE.
BE CAUTIOUS WITH HIGH GRIP-TENSION
THROUGH RANGE OF MOTION
EXAMPLES ARE ROWING WITH THICK IMPLEMENTS SUCH AS A
FAT BAR OR CHINNING ON A PAIR OF GRENADE BALLS, A ROPE,
ETC. I SUSPECT THAT THE CAUSE OF THIS EXCESSIVESTRESS IS
FOUND IN THE FOREARM FLEXORS BEING FORCED TO
CONCURRENTLY STABILIZE BOTH THE WRIST AND ELBOW JOINT
WHILE ALLOWING MOTION IN BOTH. THIS DOESN'T MEAN NEVER
DO THESE TYPES OF EXERCISES, BUT RATHER BE CAUTIOUS AND
DON'T GO OVERBOARD.
BICEPS CURLS WITH THICK IMPLEMENTS ARE ALSO STRESSFUL,
BUT LOADS ARE A LOT LIGHTER THAN ROWING, SO IT MAY BE
MORE ACCEPTABLE DEPENDING ON THE PERSON. HAVE YOU
EVER TRIED PERFORMING A BICEPS CURL WITH A HEAVYRESISTANCE PINCH GRIP? INSTANT PAIN. FAT GRIPS ARE BEST
SUITED FOR STATIC HOLDS AND CARRIES RATHER THAN
EXERCISES THAT WILL FORCE THE FLEXORS TO GO THROUGH A
RANGE OF MOTION UNDER HIGH STRAIN.
HIT THE EXTENSORS!
THE POSTERIOR COMPARTMENT OF THE FOREARM
CONTAINS THE EXTENSORS OF THE WRIST AND HAND.
THESE NEED TO BE DEVELOPED ALONG WITH THE
FLEXOR/PRONATORS, BUT MOST NEGLECT THEM. I
RECOMMEND THREE KEY EXERCISES TO HELP MAINTAIN
BALANCE BETWEEN FOREARM COMPARTMENTS.
REVERSE WRIST CURLS/WRIST ROLLS
EVERYONE IN MY FACILITY LOVES THE WRIST ROLLER –
IT'S TASK-ORIENTED AND MORE INTERACTIVE. WE
MOSTLY USE REVERSE WRIST ROLLS RATHER THAN
WRIST CURLS BUT BOTH CRUSH THE WRIST EXTENSORS.
IT'S IMPORTANT TO USE A CURL BAR AND SEMIPRONATED GRIP ON REVERSE WRIST CURLS AS A
STRAIGHT BAR PREVENTS NATURAL MOTION.
HIT THE EXTENSORS!
REVERSE BICEPS CURLS
REVERSE CURLS NEED NO REAL INTRODUCTION. I LIKE
A MIXTURE OF MEDIUM AND HIGH- REP SETS: SOME
STRENGTH WORK AT 4-8 REPS AND FOCUS ON A
PUMP AT 12-20 REPS. IT'S IMPORTANT TO ATTEMPT
TO EXTEND THE WRIST WHILE CURLING THE WEIGHT
AS THIS MAKES THE EXTENSORS WORK MORE
ACTIVELY.
FLAT-BAND HAND OPENERS
A STRONG CRUSHING AND PINCHING GRIP TAKES ITS
TOLL ON THE FINGER TENDONS, SO IF MAXIMAL GRIP
STRENGTH IS THE GOAL, THESE ARE A MUST. FOR
THOSE ONLY LOOKING AT FOREARM SIZE, REVERSE
WRIST AND BICEPS CURLS WILL SUFFICE.
SIMPLE PROGRAMMING
PROGRAMMING IS RELATIVELY
SIMPLE. MIX A LITTLE BIT IN WITH
YOUR MOVEMENTS IF YOU'RE NOT
DOING HEAVY PULLING (A THICK
IMPLEMENT INSTEAD OF PLAIN
HANDLE,PERHAPS) AND SAVE THE
HARD STUFF FOR THE END. IF YOU
TRAIN 4 DAYS PER WEEK, YOUR
SCHEME MIGHT LOOK LIKE THIS:
SIMPLE PROGRAMMING
GRIP STRENGTH
DAY 1 – HEAVY STATIC HOLDS OR FARMER'S
CARRIES
WORK UP TO A WEIGHT YOU CAN HOLD FOR 10
SECONDS; 4-6 SETS ARE USUALLY ENOUGH.
FINISH WITH REVERSE WRIST CURLS, 4 SETS OF 8
REPS.
DAY 2 – PINCH GRIPPING
PERFORMING 4-6 SETS OF 10-20 SECONDS IS A
GOOD STARTING POINT.
DAY 3 – GRIPPER WORK
GET WARMED UP AND BUILD TO 6-8 HEAVY
GRIPPING SETS OF 2-3 REPS. FINISH WITH
BAND EXTENSORS FOR 3 SETS OF 20.
SIMPLE PROGRAMMING
GRIP STRENGTH
DAY 1 – HEAVY STATIC HOLDS OR FARMER'S CARRIES
WORK UP TO A WEIGHT YOU CAN HOLD FOR 10 SECONDS; 46 SETS ARE USUALLY ENOUGH.
FINISH WITH REVERSE WRIST CURLS, 4 SETS OF 8 REPS.
DAY 2 – PINCH GRIPPING
PERFORMING 4-6 SETS OF 10-20 SECONDS IS A GOOD
STARTING POINT.
DAY 3 – GRIPPER WORK
GET WARMED UP AND BUILD TO 6-8 HEAVY GRIPPING SETS
OF 2-3 REPS. FINISH WITH
BAND EXTENSORS FOR 3 SETS OF 20.
DAY 4 – OPEN-HAND TRAINING
ADD THREE REPS TO ALL OF YOUR BARBELL ASSISTANCE
EXERCISES AND USE A FAT GRIP.
ROMANIAN DEADLIFTS AND ROWS ARE WELL SUITED HERE.
SIMPLE PROGRAMMING
FOREARM SIZE
DAY 1 – HEAVY STATIC HOLDS OR FARMER'S CARRIES.
USE A WEIGHT THAT YOU CAN HOLD OR CARRY FOR 3-5
CARRIES OF 30-60 SECONDS.
DAY 2 – WRIST CURLING
HIT THE WRIST ROLLER OR WRIST CURLS HARD, TO FAILURE,
FOR 3-5 SETS SOMEWHERE IN THE
15-30-REP RANGE.
DAY 3 – REVERSE WRIST/BICEPS CURLING
SAME AS DAY TWO. HIT THE WRIST EXTENSORS HARD FOR 35 FAILURE SETS OF 10-20
REPS. GO A LITTLE HEAVIER THAN YOU WOULD WITH WRIST
FLEXION.
DAY 4 – OPEN-HAND TRAINING
DEDICATE ONE PULLING EXERCISE TO USE WITH A THICK
IMPLEMENT AND SPEND AN
ADDITIONAL 5 MINUTES AT THE END OF THE WORKOUT WITH
HOLDS OR CARRIES.
SIMPLE PROGRAMMING
FOREARM SIZE
DAY 1 – HEAVY STATIC HOLDS OR FARMER'S CARRIES.
USE A WEIGHT THAT YOU CAN HOLD OR CARRY FOR 3-5
CARRIES OF 30-60 SECONDS.
DAY 2 – WRIST CURLING
HIT THE WRIST ROLLER OR WRIST CURLS HARD, TO FAILURE,
FOR 3-5 SETS SOMEWHERE IN THE
15-30-REP RANGE.
DAY 3 – REVERSE WRIST/BICEPS CURLING
SAME AS DAY TWO. HIT THE WRIST EXTENSORS HARD FOR 35 FAILURE SETS OF 10-20
REPS. GO A LITTLE HEAVIER THAN YOU WOULD WITH WRIST
FLEXION.
DAY 4 – OPEN-HAND TRAINING
DEDICATE ONE PULLING EXERCISE TO USE WITH A THICK
IMPLEMENT AND SPEND AN
ADDITIONAL 5 MINUTES AT THE END OF THE WORKOUT WITH
HOLDS OR CARRIES.
WARM UP
IF YOU PLAN ON TRAINING FOREARMS "COLD"
(I.E, NOT AFTER A REGULAR WORKOUT), BEFORE
EVERY TRAINING SESSION PERFORM:
• 5-10 MINUTES OF MODERATE INTENSITY
CARDIO
• "HAND CIRCLES" FOR 15-20 REPS EACH
DIRECTION
OTHERWISE, YOU SHOULD BE SUFFICIENTLY
WARM FROM THE PRECEDING TRAINING TO
JUMP RIGHT INTO THE DIRECT FOREARM
EXERCISES IN THE PROGRAM.
FOREARM/WRIST PAIN?
FOREARM AND WRIST PAIN CAN RESULT
FROM SEVERAL FACTORS INCLUDING
OVERUSE, IMPROPER TECHNIQUE, OR
UNDERLYING CONDITIONS LIKE
TENDONITIS OR CARPAL TUNNEL
SYNDROME. IDENTIFYING THE CAUSE OF
THE PAIN IS THE FIRST STEP TOWARD
EFFECTIVE MANAGEMENT.
FOREARM/WRIST PAIN?
IMMEDIATE STEPS TO ALLEVIATE PAIN
1. REST
TAKE A BREAK FROM ACTIVITIES THAT
EXACERBATE THE PAIN. REST IS CRUCIAL
TO ALLOW THE TISSUES TO HEAL.
2. ICE
APPLY ICE TO THE AFFECTED AREA FOR 1520 MINUTES SEVERAL TIMES A DAY. THIS
HELPS REDUCE INFLAMMATION AND
NUMB THE PAIN.
3. COMPRESSION
USE A COMPRESSION BANDAGE OR WRIST
BRACE TO HELP MINIMIZE SWELLING AND
SUPPORT THE INJURED AREA.
PREVENTING WRIST PAINS
1. WARM-UP AND COOL-DOWN
ALWAYS WARM UP BEFORE STARTING YOUR
WORKOUT AND COOL DOWN AFTERWARD. THIS
PREPARES YOUR MUSCLES AND JOINTS FOR
EXERCISE AND REDUCES THE RISK OF INJURY.
2. REGULAR STRENGTH TRAINING
CONSISTENTLY INCORPORATE WRIST AND
FOREARM STRENGTHENING EXERCISES INTO YOUR
ROUTINE TO BUILD RESILIENCE AND PREVENT
FUTURE INJURIES.
3. LISTEN TO YOUR BODY
PAY ATTENTION TO ANY SIGNS OF DISCOMFORT
OR PAIN AND TAKE ACTION IMMEDIATELY. DON’T
IGNORE EARLY WARNING SIGNS, AS THEY CAN
LEAD TO MORE SERIOUS ISSUES IF LEFT
UNADDRESSED.
SUMMARY
1. FOREARM TRAINING ISN'T TOO
COMPLICATED, YOU JUST NEED TO
USE SOME ISOLATION EXERCISES
FOLLOWING THE GUIDELINES I
HAVE GIVEN, AND SELECT SOME OF
YOUR BICEP EXERCISES FOR
SECONDARY STIMULATION. SOON
ENOUGH YOU WILL HAVE JACKED
VEINY FOREARMS!
GO AND KILL IT!
COMMENTS FROM VALENTIN
FOR CUSTOMER SUPPORT EMAIL
INFO@VALENTINOTZ.COM.
TO KEEP THE COST OF THE PROGRAM DOWN, I DID
NOT INCLUDE SUPPLEMENTAL INSTRUCTIONAL
VIDEOS FOR THIS PROGRAM. IF YOU'RE UNSURE
ABOUT HOW TO PERFORM ANY EXERCISES
INCLUDED, ACCESS TO ALL EXERCISES
ARE JUST A QUICK GOOGLE/YOUTUBE SEARCH
AWAY!
THANK YOU SO MUCH FOR YOUR SUPPORT! ENJOY
TRAINING AND FEEL FREE TO SHOW ME YOUR
PROGRESS ON