By Nick Nilsson
Lagging forearm size or grip strength holding you back? Check
out these unique exercises and techniques for developing
bone-crushing grip strength and bowling pin forearms!
Part1 - Ways 1 to 4 >>here<< !
5. Thick Bar Exercises
Gripping around a larger diameter is a not-so-secret "secret" that strength competitors often use to develop grip strength. Gripping around a thicker bar puts a very different stress on the grip and forearms, resulting in fast improvements in those areas.
You can use bars that are built thick for this (you may have seen "Fat Bars"), or you can use other things to make your own thick bars. Tape is often used to accomplish this (wrapping tape around a bar or dumbell handle repeatedly until it's thicker in size).
A technique I like to use is to get some foam pipe insulation from the hardware store, cut off a couple of 5 inch sections then set THOSE on the bar. Grip on those when you're doing you're training and you'll notice a big different in forearm activation (it's dirt-cheap and TEMPORARY, which is nice if you train in a commercial gym which would frown on you wrapping duct tape around their bars). Check it out in more detail here:
http://www.staleytraining.com/articles/nick-nilsson/make-your-own-thick-handles.htm
6. Do Reverse Curls
Not reverse wrist curls…actual Reverse Barbell Curls. This will hit the forearms very strongly AND, as you fatigue, your grip will get a great workout because it's the only thing keeping the bar from dropping out of your hands (not the case with regular barbell curls).
Secret Training Tip #733 - Reverse Grip Curls - How This Underused, Underrated Exercise Can Unleash Your Arm Size
7. Don't Use Wrist Straps
This is a simple thing but very important. If you constantly use wrist wraps or other grip assistance, you'll never fully develop your own grip strength, which will limit you in the long run. It's fine to use grip assistance once in awhile and for maximum lifts, but the more you rely 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 from it until you can't hold on anymore. And I mean until you're hanging by your fingertips and then you slip off the bar because your hands lock up with lactic acid.
You'll get a great stretch in your upper body and you'll improve your grip strength at the same time.
CONCLUSION:
If you're looking for forearm size and maximum grip strength but wrist curls aren't doing the job, change things up with these techniques. They're easy to implement and VERY effective - no excuses for not getting results!
Part1 - Ways 1 to 4 >>here<< !
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Nick Nilsson
is Vice-President of the online personal training company BetterU, Inc.
He has a degree in Physical Education and Psychology and has been inventing
new training techniques for more than 17 years. Nick is the author of a number
of bodybuilding eBooks including "Muscle Explosion! 28 Days to Maximum Mass",
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of,"
"Gluteus to the Maximus - Build a Bigger Butt NOW!" and
"The Best Abdominal Exercises You've Never Heard Of" all available at
Fitness-eBooks.com . He can be contacted at betteru@fitstep.com
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