Forearm Strength

[James]

What are some alternate bodyweight exercises to strengthen the forearms?
At this time I only really use knuckle push-ups, dive bomber push-ups on knuckles and other push up variations... what are some other exercises which could be used?

Bear in mind however that im asking for bodyweight exercises, so wrist curls or reverse weight curls aren't really what im looking for ...

However any helpful response is welcome; thanks

[crzydan81]

pull ups work pretty well for your grip. If you could specify more on what you mean by strengthing that would be helpful. If you want to tuffen them hitting them with objects will most likely work.

[Jago]

hitting your forearms with objects won't strengthen/toughen them up in the way he wants to.
I'd just keep going with what you are doing, as to my knowledge wrist curls are really the only next step you can take. I do know of one excercise (uses tied weights) that strengthens forearms, your wrists and helps your grip.

[Beyond]

Put a towel over a pull up bar and grab hold to the two opposing ends and lift yourself up 8-10 times. That will build the shit out of them.

Also reverse pull ups with your forearms facing you will do the trick.

[crzydan81]

There is one that I know of that is very good, but it is hard to describe. I will try anyway. Basically you grab a pull bar in the chin-up grip(back of hands facing u). Then do a pull up but hold it. then lean your body back a little bit. While your ohldin it kind of push your body out and pull back in . do atleast 8-10 more if you can. If you do this i gauruntee they will become much stronger.

[paininvmuthafuckinass]

Gorilla press ups(press-ups on knuckles)

[Beyond]

No, gorilla presses aren't going to work the forearms. That's the chest region and depending on how wide you go the triceps.

[crzydan81]

Towel pull ups. If you do not know how to do them just pm me or aim me at DirtyJerz4LIF187. No hand pull ups which is you basically grip the bar with ur wrists by placing them on top of the bar and also there is the finger grip pull ups by just holding it with your fingers. Another thing that is good i dont know if this is considered as weight, but if u get hand grips they work well. if they do i guess you could just find something to squeeze. Another thing that is pretty good is to just take a bowl of water and quickly open and close your hand under water it is very good for your hands. The final thing i that if you have a shitty pull up bar that you dont care if it breaks. Take two pairs of grip pliers and grip onto the bar with them then do pull ups. you could just use one hand and rotate after 8-10 reps or however many you could do.

[Beyond]

Stop deleting my posts, whomever is doing it.

Crzydan, I said the exact same thing 3 posts up.

[crzydan81]

I was just reinforcing it and i added a few more. I also forgot an important omne. take a sledge hammer or a loaded dumbell(all the wight on one side) and rtotate ur wrist in circles

[Beyond]

That's actually bad Crzy, you can over extend your wrist very easily which is no bueno.

Look up a "wrist roller". That's the fastest and best way to build a forearm.

[crzydan81]

Really? Thanks for telling me I will stop doing it immediatly.

[James]

Ok thanks everyone;
I just managed to come across this which I found a while ago I think;
http://www.geocities.com/ltgodfrey/lever.html.

It looks very much like what you were discouraging beyond ... are the motions physically bad for you if done correctly, or are they only damaging after incorrect use?

Thanks

[crzydan81]

James I think that if it is done correctly nothing bad should happen. I have doing this for 3 years atleast once a week and nothing bad has heppend to me. If your still skeptical here are 2 websites. http://www.balisongxtreme.com/balipl...s/11-28-99.htm
http://www.balisongxtreme.com/balipl...s/11-21-99.htm

[Beyond]

Originally Posted by James

It looks very much like what you were discouraging beyond ... are the motions physically bad for you if done correctly, or are they only damaging after incorrect use?

Thanks

Compare "CrzyDans" testimony to the fact that no professional athlete messes with them. It's for a reason, because hyper extensions happen when weight is applied incorrectly to a specific motion.

Don't listen to anything he says, hes offered nothing valuable to this site and spreads nothing but lies. Save yourself the trouble of having a bum wrist because you can't do shit with one.

The only exercise I know of with a "sledge hammer" is hitting tires with them like they're rocks, thats a good fucking way to build your forearms and entire upper body as well.

[scorpz911]

Put a dumbell in each hand, start with your arms straight down at your side. Lift them up to a 90 degree angle. place them back at your side. repeat.

[crzydan81]

Air grabs
Stand, arms forward, elbows locked, palms forward. Grip to fists, then open up to flat palms, at a very rapid pace.
Don’t cheat! Works the grip and clawing ability for martial arts.
"Waves": palms horizontal and facing floor, raise to vertical facing wall, lower to horizontal. Repeat lots. Especially
good to do after air grabs.
Sideways wave: same position as above, but bend wrists to the inside and outside, never rotating wrists or
hands.
Vertical waves: arms locked and parallel. Palms flat, facing each other.
Wrist roll: start same position as waves. Bend wrists and fingers up/in/down/out and continue, fingers describing
the largest possible circle on the centerline plane without moving arms. Good for developing huen sao.
"trigger" air grabs: start in same body position, but point with index fingers directly forward out of fists. Clench
index fingers into tight fists, straighten them. Isolates muscles in the top of the forearm.
Grips
Grip exercisers. One set defined as 50 each hand.
Grip holds
Grip exercisers. Hold closed for 1 minute while bending wrist through full range of motion.
Wedge
Grip exerciser that isolates the forearm muscles. Also called the palmup machine. Definition of one set is (each
hand) 40 curling the palm inwards to a fook sao position, 20 backwards (ending in a palmheel position).
WC Long Pole Exercises
Pole exercises are done with snappy motions. Should be smooth and not tense. Energy should be felt (and maybe
even seen) in the tip of the pole.
Outward pole shocking
Take a long pole, tuck under armpit. Grasp pole where hand falls. Curl hand up (use thumb), and place off hand on
end of pole, palm down. Curl the wrists in. Then punch and retract quickly, keeping the pole level and straight.
Works the palm-up arm. Do near mirror, and look only at end of pole in mirror.
Downward pole shocking
Same grip as outward pole shocking, but shock down to waist and retract.
Centerline pole shocking
Bring pole to chest level, pointing forwards. Shock the gripped end to waist, keeping the far end still and at chest
level. Improves power for low gon sao.
Roll the pole: hold pole in center horizontally at shoulder height, palms down with elbows locked. Roll as quickly
as possible in one direction for one minute, then reverse. Do not drop or lower pole, do not stop. Try with
horizontal or vertical grips. Don.t forget to switch the grip.
24
Shifting with pole: hold pole in center horizontally at shoulder height, palms down with elbows locked. Shift with
it at arm’s length. Adds inertia, helps determine if you are shifting with proper stance.
Roll the pole: hold pole in center horizontally at shoulder height, palms down with elbows locked. Roll as quickly
as possible in one direction for one minute, then reverse. Do not drop or lower pole, do not stop.
Spearing jabs. Hold pole at centerline, center of chest. Thrust the pole outwards.
Wave the pole: hold pole in center horizontally at shoulder height, palms down with elbows locked. Keep elbows
locked and wave pole from waist to forehead height (no higher) as quickly as possible.
Shifting with long pole
Arms horizontal and forward at shoulder level, holding in pole in center horizontally at shoulder height, palms down
with elbows locked. Shift with it at arm.s length. The pole’s inertia at the end of the shift will show you if you are
shifting improperly. Off-balance, overshifting, falling side-side or backwards, all will be shown with this drill. Helps
determine if you are shifting with proper stance.
Wrist Rolls . take a bar or dowel. Attach a weight to the center by a rope, twine, chain or string. Roll the bar with
your hands to raise it, and roll it to lower it. Do it with your fists up, fists down, arms straight, and arms bent with
elbow in.
I forgot were I got these from. sorry

[Tom]

Hand Grips. Ive been using them a month straight - went from being able to do 50 to able to do 350 (nightly basis).

My forearms are rock solid.

[YoungHypnotiq]

you should get a stronger one. 350 is a waste of time.

[The Gein Configuration]

From working at a golf course, I've built up my forearms

[Jago]

Originally Posted by The Gein Configuration

From working at a golf course, I've built up my forearms

...doing?

Christ, i've built up my whole upper body doing my type of work, but it doesn't help much if you don't say exactly what you do

[Tom]

Originally Posted by YoungHypnotiq

you should get a stronger one. 350 is a waste of time.

Yeah I know - but any stronger ones are harder to find.

[YoungHypnotiq]

google it. theres a ton of sites that se heavier ones

Edit: heres one http://www.heavysports.com/powershop/grippers.html