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S&C UnderGround >> How to get stronger wrists-forearms?


11/8/12 9:34 AM
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UGCTT_Gaspare
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What workouts-exercises can I do to get stronger wrists and forearms? Phone Post
11/8/12 9:55 AM
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Leigh
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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
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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
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Ham and Egger
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Pinch plates, ivanko gripper or CoCs, rubber bands and wrist roller.
11/8/12 5:42 PM
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Angle 5
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Do any of you guys use the Twist Yo' Wrist from Ironmind?
11/8/12 8:16 PM
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Seul
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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). Phone Post
11/9/12 6:26 PM
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sside maurice
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Weighted chins nearly have given me Popeye forearms.
11/10/12 11:42 AM
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Ninjaplata
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hang from a bar for time with different grips (hook from fingers, flexed wrists). then trying hanging from one arm for time. Phone Post
11/11/12 6:24 AM
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Jorx
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No masturbation joke yet? AMAZING!
11/11/12 8:52 AM
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JIMMYNAKS
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Jorx - No masturbation joke yet? AMAZING!

Mindbottling
11/11/12 5:48 PM
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Dean Demuro
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Angle 5 - Do any of you guys use the Twist Yo' Wrist from Ironmind?
Yep. It's pretty awesome. Phone Post
11/11/12 7:35 PM
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Mudderfaeg
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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 Phone Post
11/13/12 7:28 PM
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nottheface
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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
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Neal Zumbro
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Lots if good ideas here. My favorite are specially for bjj grip training. Heavy kettlebell farmers walks, towel swings and pull ups. Phone Post
11/14/12 11:35 AM
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Leigh
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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
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Heavy Weighted Fire Hoses used as battle ropes.
11/14/12 11:29 PM
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imkeithhernandez
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Farmer walks..rows...wrist curls...pull ups..rope work Phone Post
11/15/12 12:40 PM
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spidermanik
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Wendler swears by kroc rows to improve grip strength Phone Post
11/21/12 2:47 PM
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Dean Demuro
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Dean Demuro -
Angle 5 - Do any of you guys use the Twist Yo' Wrist from Ironmind?
Yep. It's pretty awesome. Phone Post
And strangely enough, I saw one on Amazon today for pretty cheap. Phone Post
11/21/12 3:00 PM
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NeoSpartan
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midget throws
11/22/12 2:12 AM
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HULC
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Seul -  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). Phone Post

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
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ttt
12/17/12 6:44 PM
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turducken
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HULC - 
Seul -  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). Phone Post

I've never got the sledgehammer work = harder punches theory. The mechanics are completely different.

how dare you doubt the broscience, bro
12/17/12 7:55 PM
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Invisible Lats Syndrome
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Rope climbing.

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