Fit and Cool

How To Build Powerful Forearms Using Wrist Exercises!

Wrist exercises and strong forearm exercises are sadly often overlooked by many athletes, as they often prefer to execute exercises that put emphasis on larger muscle groups.

The downfall is this can cause lots of problems. This is because the wrists and forearms supply the much needed stability to support many of the common strength training exercises such as upright rows and pull ups.

Therefore, by increasing your own grip & pinch strength through intelligent wrist and forearm exercises, you can effectively increase your ability to perform well in these other demanding exercises.

So, what types of wrist strength exercises can you perform to make sure you get the maximimum benefit in the shortest time frame?

Well, below are some of the best wrist exercises that you can perform.

1.    Hammer Raises

For this exercise you begin by holding a hammer in your hand with the head lightly hanging by your leg and proceed to lift the hammer head to point forward ahead of yourself by bending your wrist upwards. Starting out this may be difficult, so you may want to make a start by holding the hammer closer to the head. This exercise is very effective for improving forearm and grip strength.

2. Gripstik Counter Twists

This movement requires using a Gripstik to provide resistance whilst you repeatedly twist either handle in opposing directions. This wrist exerciser not only helps to build strength, but more importantly it helps build endurance in your forearm muscles as you develop resistance to the lactic acid effect of high repetition sets. This is amongst one of my favorites!

3. Static Crate Holds

This is commonly used in the armed forces, as it helps develop endurance. This challanging hand and forearm exercise consists of holding a crate at both handles right ahead of yourself, resting against your thighs. The goal is to raise the create to 90 degrees and hold it there for a count of 1 minute. As this exercise is meant to build forearm and wrist endurance, you may prefer to slowly extend the duration of the lift beyond a minute, rather than increasing the weight of the crate.

4. Tennis Ball Squeeze

This one is a bit easier but still important nonetheless. As the name suggest, all that you are required to do here is pick up a tennis ball and squeeze it as often as you can for a minute. This will develop your hands as well as your forearms. This exercise is quite popular amongst individuals rehabilitating after injury because it’s not strenuous .

5. Kettlebell Swings

Finally during this last exercise you will hold a kettlebell alongside your hip and then curl it upward so the bottom of the kettle bell faces the ceiling and hold it there for a count of 5. Then carefully lower the kettlebell to its original position and repeat for a total of 15 reps. Then switch hands. Of course use a weight that you’re comfortable with and use a spotter if you’re not experienced with kettlebells. This exercise is quite hard at the best of times to execute but the benefits as regards increased grip strength are well worth the effort.

As you can see, although many wrist strength exercises can be done without specialist equipment, to get the best of both worlds, you should definately put some thought into investing in some form of wrist exerciser.

Another great health, fitness and nutrition resource is Truth About Six Pack Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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