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Strength & Conditioning >> How to get stronger wrists-forearms?
| 11/8/12 9:34 AM | |
UGCTT_Gaspare
27 
Member Since: 2/9/09 Posts: 4807 |
What workouts-exercises can I do to get stronger wrists and forearms? 
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| 11/8/12 9:55 AM | |
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Leigh
326
Member Since: 1/1/01 Posts: 30699 |
do you mean a stronger grip? what movement do you want to get stronger at? or do you want bigger forearms? |
| 11/8/12 10:01 AM | |
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turducken
Member Since: 1/7/09 Posts: 11431 |
get a bucket or rice and look up baseball workouts on youtube to see a few examples of what you can do. one that is good for the wrists is to make a fist, punch your hand deep into the rice, and then rotate your wrist clockwise and then counterclockwise. another good one is to put your fingers straight out and together(as if you were doing a karate chop), then use your hand to shovel rice towards you a bunch of times, and then away from you(with the back of your hand). there are a lot of exercises that will fry your forearms and strengthen your hands/wrists very well. |
| 11/8/12 3:10 PM | |
Ham and Egger
64
Member Since: 4/19/04 Posts: 5551 |
Pinch plates, ivanko gripper or CoCs, rubber bands and wrist roller. |
| 11/8/12 5:42 PM | |
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Angle 5
25
Member Since: 11/10/07 Posts: 298 |
Do any of you guys use the Twist Yo' Wrist from Ironmind? |
| 11/8/12 8:16 PM | |
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Seul
2
Member Since: 9/18/02 Posts: 3052 |
Get a tire and a heavy sledgehammer, then pound the shit out of it for extended periods of time. Gets your hands/wrists/forearms very strong while build your lungs, punching power, and back (lats, or an explosive downward pulling motion similar to an explosive pull up).
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| 11/9/12 6:26 PM | |
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sside maurice
9
Member Since: 2/5/08 Posts: 3132 |
Weighted chins nearly have given me Popeye forearms. |
| 11/10/12 11:42 AM | |
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Ninjaplata
2
Member Since: 2/8/09 Posts: 184 |
hang from a bar for time with different grips (hook from fingers, flexed wrists). then trying hanging from one arm for time.
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| 11/11/12 6:24 AM | |
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Jorx
2
Member Since: 6/3/04 Posts: 4465 |
No masturbation joke yet? AMAZING! |
| 11/11/12 8:52 AM | |
JIMMYNAKS
32
Member Since: 9/18/05 Posts: 22233 |
Jorx - No masturbation joke yet? AMAZING! Mindbottling |
| 11/11/12 5:48 PM | |
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Dean Demuro
38
Member Since: 11/22/05 Posts: 6162 |
Angle 5 - Do any of you guys use the Twist Yo' Wrist from Ironmind?Yep. It's pretty awesome. 
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| 11/11/12 7:35 PM | |
Mudderfaeg
9
Member Since: 4/15/10 Posts: 3716 |
turducken - get a bucket or rice and look up baseball workouts on youtube to see a few examples of what you can do. one that is good for the wrists is to make a fist, punch your hand deep into the rice, and then rotate your wrist clockwise and then counterclockwise. another good one is to put your fingers straight out and together(as if you were doing a karate chop), then use your hand to shovel rice towards you a bunch of times, and then away from you(with the back of your hand). there are a lot of exercises that will fry your forearms and strengthen your hands/wrists very well.That's sounds like some shaolin shit haha
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| 11/13/12 7:28 PM | |
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nottheface
21
Member Since: 5/2/02 Posts: 14936 |
Deadlift is good Two that my Dad taught me. They're old Shuai Chiao training techniques, but I found they work pretty well. Take a length of broom or shovel handle (about 18-24 inches). Hammer a nail in the center. Tie a length of plastic covered clothesline wire around it and 1-3 bricks on the other end. Stand with your arms straight out in front and roll the handle until you reel up the bricks. Try to do 10 reps without stopping. Another is take a square canvas bag filled with sand, ball bearings or pennies throw and catch. When catching you want to stab your fingers into it and get a grip rather than catching it on an edge At about the 2:30 mark there's several minutes of other ones. |
| 11/14/12 11:24 AM | |
Neal Zumbro
Member Since: 4/20/06 Posts: 15 |
Lots if good ideas here. My favorite are specially for bjj grip training. Heavy kettlebell farmers walks, towel swings and pull ups.
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| 11/14/12 11:35 AM | |
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Leigh
326
Member Since: 1/1/01 Posts: 30720 |
Sorry fellas, most of these are crap. You know why? Not metric to measure progress. |
| 11/14/12 11:23 PM | |
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3 strikes
12
Member Since: 6/13/11 Posts: 243 |
Heavy Weighted Fire Hoses used as battle ropes. |
| 11/14/12 11:29 PM | |
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imkeithhernandez
93
Member Since: 8/22/12 Posts: 518 |
Farmer walks..rows...wrist curls...pull ups..rope work
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| 11/15/12 12:40 PM | |
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spidermanik
16
Member Since: 1/29/11 Posts: 290 |
Wendler swears by kroc rows to improve grip strength
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| 11/21/12 2:47 PM | |
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Dean Demuro
38
Member Since: 11/22/05 Posts: 6187 |
Dean Demuro -And strangely enough, I saw one on Amazon today for pretty cheap.Angle 5 - Do any of you guys use the Twist Yo' Wrist from Ironmind?Yep. It's pretty awesome.
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| 11/21/12 3:00 PM | |
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NeoSpartan
183
Member Since: 3/9/09 Posts: 9654 |
midget throws |
| 11/22/12 2:12 AM | |
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HULC
35
Member Since: 1/1/01 Posts: 4332 |
Seul - Get a tire and a heavy sledgehammer, then pound the shit out of it for extended periods of time. I've never got the sledgehammer work = harder punches theory. The mechanics are completely different. |
| 12/17/12 1:40 PM | |
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HayemakeredByHaye
Member Since: 6/27/02 Posts: 6050 |
ttt |
| 12/17/12 6:44 PM | |
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turducken
Member Since: 1/7/09 Posts: 11644 |
HULC -Seul - Get a tire and a heavy sledgehammer, then pound the shit out of it for extended periods of time. how dare you doubt the broscience, bro |
| 12/17/12 7:55 PM | |
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Invisible Lats Syndrome
Member Since: 5/16/08 Posts: 17143 |
Rope climbing. |
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