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Forearm Training Methods
Posted on 2/11/26 at 12:54 pm
Posted on 2/11/26 at 12:54 pm
What do y'all use?
I do the rice bucket thing at home every other day. At the gym I'll use the dowel with a rope, farmers walks, static holds, and deadlifts. What else are y'all doing?
ETA: I keep a captains of crush gripper at my desk and use it throughout the day as well.
I do the rice bucket thing at home every other day. At the gym I'll use the dowel with a rope, farmers walks, static holds, and deadlifts. What else are y'all doing?
ETA: I keep a captains of crush gripper at my desk and use it throughout the day as well.
This post was edited on 2/11/26 at 1:03 pm
7
Posted on 2/11/26 at 1:02 pm to Loup
Behind the back wristcurls are one option. Do it with BB or ez bar. I suppose you could also do it with DBs.
This post was edited on 2/11/26 at 1:03 pm
Posted on 2/11/26 at 1:33 pm to Loup
quote:
farmers walks
Hex DB farmers walks while holding the top of the DB. Don't cheat and loop your fingers on the indented part where the numbers are.
Pinch Grip farmers walks. Holding 2 plates (weight is at your discretion) per hand.
Pull up variations. I always liked towel pull ups. Can do the same with rope. Even hangs for time will be good grip work.
Grabbing some fat grips for db/bb work is also another good way to train grip.
Posted on 2/11/26 at 2:01 pm to Loup
heavy arse farmers walks
turns with bands
weighted hangs
sledge hammer working every direction
plus all the things you said
turns with bands
weighted hangs
sledge hammer working every direction
plus all the things you said
Posted on 2/11/26 at 5:47 pm to Loup
It does work. Don`t do it without a spotter.
This post was edited on 2/11/26 at 6:05 pm
Posted on 2/11/26 at 6:27 pm to Sunnyvale
quote:
It does work. Don`t do it without a spotter.
Is it better than the tug toner?
Posted on 2/11/26 at 6:51 pm to Loup
Posted on 2/11/26 at 7:24 pm to Loup
Never trained forearms. They get work with other body parts especially if you don’t use straps etc.
Posted on 2/11/26 at 9:53 pm to Loup
I think the rice bucket is probably the best exercise for me as far as building forearms and inversely getting more grip strength for BJJ, which is my end goal. I also will do the dowel with the rope and weights and farmers walks as mentioned a few times a week as well but nothing has really improved my overall forearm development like doing about 10 minutes with a bucket of rice.
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