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Thread: Forearms

  1. #1
    Gstring is offline New Member
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    Forearms

    What are your guys thoughts on wrist rollers and farmers walk for forearm strength considering wrestling season is only 1 month away

  2. #2
    noitangidni is offline New Member
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    I was in wrestling back in high school (many years ago ) I worked on grip strength as well and it turned out ok, but to be honest, if I knew what I knew now, I would definitely focus more on the big 3 (bench, deadlift, squat) and do a lot of HIIT training. Although grip will give you a large advantage, most losses come from a lack of endurance and strength (Big 3 and HIIT will give you this). Besides, nothing increases the grip than the good ole' deadlift, straps or not.

    I forgot to mention that if you already go to the gym and want some variety, look into fat gripz, I use them occasionally when I lift, not very often because my goal is to increase performance overall not just with my grip
    Last edited by noitangidni; 10-23-2013 at 03:14 PM.

  3. #3
    PistolPete33's Avatar
    PistolPete33 is offline Knowledgeable Member
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    As a BJJ guy Grip strength is everything. Wrist rollers are awesome and any pulling exercise will be good as well. Do chinups or pull ups using towels by throwing the towels over the bar and gripping the towels and doing the chins that way. Totally fries the forearms.

  4. #4
    Combat Vet 11B's Avatar
    Combat Vet 11B is offline Junior Member
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    Quote Originally Posted by PistolPete33 View Post
    As a BJJ guy Grip strength is everything. Wrist rollers are awesome and any pulling exercise will be good as well. Do chinups or pull ups using towels by throwing the towels over the bar and gripping the towels and doing the chins that way. Totally fries the forearms.
    That's what we did in the military, we called it rag PT.

  5. #5
    ZenBro is offline New Member
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    Only advice on this is when you're training like you are and using your forearms while wrestling, be aware of continuing forearm training.
    You can strain your forearms if you isolate your forearms during a workout and then try to perform as an athlete.
    During the season, I wouldn't train them.
    Anytime you lift a weight, your forearms are being trained.
    (If you feel like you need to work on your grip strength during the season I'd say rice bucket exercises at the most)

  6. #6
    shaunjohn242002's Avatar
    shaunjohn242002 is offline Associate Member
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    Hammer curls work the forearms too. In many ways grip strength determines back strength. They're are grip thingies you can buy to improve grip strength. I've played guitar for 15 years and I've used them before, they work pretty good

  7. #7
    theRZA is offline Junior Member
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    My deadlifts went up after developing my forearms a little bit. A little extra grip goes a long way

  8. #8
    Juced_porkchop's Avatar
    Juced_porkchop is offline Knowledgeable Member
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    Quote Originally Posted by PistolPete33 View Post
    As a BJJ guy Grip strength is everything. Wrist rollers are awesome and any pulling exercise will be good as well. Do chinups or pull ups using towels by throwing the towels over the bar and gripping the towels and doing the chins that way. Totally fries the forearms.
    awesome advice!

  9. #9
    Randy_Mar's Avatar
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    I'm a pro armwrestler, so I do some sort of hands/wrist/forearm exercises every day. The idea is to keep a more "open" hand during exercises, and it will KILL the forearms!

    I owe most of my forearm strength to the Fat Gripz Extremes (they are orange.) Been using them for about 8mths now. I try to incorporate them just about every exercise. I use them for chest, shoulders, bi's, tri's, back, (with the exception of leg day.) Hell, you will think I'm crazy but I attach one to my lawn trimmer when i'm cutting the weeds!!

    Besides the fat gripz, i have a homemade 3" PVC wrist roller, with a cable. I slide it over the end of an olympic barbell, that way i can load up the weight and avoid using my shoulders to hold it up!

    Also, I keep some Captains of Crush grippers & IM TUG grippers in my truck. I use them while driving.

    Lastly, I use something called a "Gulleygrip." It's a thick rotating handle that i do tons of exercises wrist. It's killer on the hands and forearms!
    Last edited by Randy_Mar; 11-07-2013 at 03:04 PM.

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