Hand Bars

Hand Bars

I'll be honest … forearm, training and direct ownership is something you do not see a lot of people who are in the gym. It's not glamorous, is hard work, it takes time away bodyparts more "visible", and the training it takes to really get results can be downright painful!

While intro did not send you packing? Well. This means that you are serious about building forearms stronger and better grip strength! Now we can begin.

The grip strength is extremely useful in many ways the strongest … your right, the heaviest weight you can lift and you can keep it. In the majority of heavy pulling exercises, grip strength is the limiting factor. Building thick, meaty forearms is a great physical improvement – Often, the forearms are the only visible muscles that are not covered by clothes!

I found that the forearm most effective exercises and grip strength are NOT the typical wrist curls you see many people are in the gym. Of course, you can get a good pump and a good burn when they did, but how they are handy when it comes to "real world" grip?

The following exercises, tips and techniques are all about "practice". Here they are in no particular order:

1. A bucket of sand

Get a bucket and some playground sand from a store renovation of the house (about 3 or 4 dollars for a bag of 50 lbs so it really cheap). Fill the bucket with sand. Now dip your hand into the bucket and start working your fingers through the sand.

A few minutes of that and your forearm and all the small muscles of your hand will be fried! Switch to the other side and repeat. The sand provides excellent all-over resistance for maximizing effects on the hands, fingers and forearms.

2. Squeezing a tennis ball

If you can not afford a pair of fancy, to get quickly an old tennis ball and squeeze several times while watching television. Hockey legend Gordie Howe used to do this constantly and he had some of the strongest forearms (and one of the hardest slapshots!) in the NHL. Simple, practical and effective. No excuses.

3. Barbell Static Holds

Set up a bar in a power rack with the rails set just above knee level. Load a bar (use moderate weight to start). Now stand next to the bar, reach down and hold it firmly in the center with one hand. Stand up with the bar and just keep as long as you can until your grip gives Out.

Not only are you fighting directly against gravity, as you fight to balance the bar in one hand. Very effective on the forearm and the handle!

4. Farmers Walks

Grab a pair of heavy dumbbells and go for a walk. Literally. Just pick them up and walk until you can hold the dumbbells more! Grasping objects heavy during the course creates a lot of instability, which works the forearms very strongly.

And it need not be limited to dumbbells … there are farmers Walk handles that you can buy that work for this purpose. You can also use a couple of EZ Curl bars loaded and get the benefits the Farmer's Walk and the static barbell holds. Heck even walking with a few buckets of sand from the first trick is another way to go. Do not limit yourself with classic elements … and even a couple of heavy bags of dog food will work!

5. Thick Bar Exercises

Grip around a larger diameter is a not-so-secret "secret" that competitors often resort to force to develop grip strength. Grip around a thicker bar puts a very different emphasis on grip and forearm, resulting in improvements rapid in these areas.

You can use bars that are built for this thickness (you may have seen "Fat Bars"), or you can use other things to make your own bar thickness. The band is often used to accomplish this (wrapping tape around a bar or a dumbbell handle repeatedly until it is thicker in size).

A technique I use is to get some pipe insulation foam from the hardware store, cut a couple of 5 inch sections then set THOSE on the bar. Influence on those where you do you train and you notice a large activation in different forearm (it's dirt cheap and temporary, which is good if you train in a music room who disagree with you wrap tape around their bars).

6. Do not reverse Curls

Not reverse wrist curls … Actual Reverse Barbell Curls. This will be the forearm hit very hard and as you fatigue, your grip will get a great workout because it's the only thing which takes the helm of the abandonment of your hands (not the case with regular barbell curls).

7. Do not use wristbands

This is something simple but very important. If you use regular envelope wrists or help grip, you will never fully develop your own grip strength, which limits you in the long term. It is good to use assistance grip from time to time for the elevators and up, but the more you Reliance on them, the less grip strength and forearm development you'll get.

8. Hanging

Sounds easy enough, right? Grab a chin-up bar and just hang until you can not store more. And I mean until you're hanging by your fingertips and you slip into the bar because your hands are locked with lactic acid.

You get a large extent at the top of your body and you'll improve your grip strength at a time.

CONCLUSION:

If you are looking for forearm size and maximum grip strength, but wrist curls do not work, change things with these techniques. They are easy to implement and very effective – no excuses for not having results!

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including “Muscle Explosion! 28 Days To Maximum Mass” & “Metabolic Surge – Rapid Fat Loss” – http://www.fitness-ebooks.com

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