Geni Swing Guitars

Grip Pick

Forearm Exercises - At Home Options

Let's face it - You are only as strong as your grip.

I don't care if you have the legs and arms of a gorilla. If your grip is weak, you won't be able to pick anything up!

Let's have a look at the following forearm exercises that develop grip strength with minimal equipment:

Exercise #1 - Towel Pullups

Standard pullups do require a reasonable amount of grip strength. But to tax your forearms even more, try rolling up a towel and throwing it over a beam, branch, bar, or any other sturdy object.

You will constantly have to grip the thick towel for the duration of your set of pullups, which will BLAST your forearms and develop your grip.

This exercise has the added benefit of being essentially a go-anywhere portable pullup solution. You are no longer a slave to having a pull up bar around to do pullups.

(On a side note, developing your one-arm pull up will develop PHENOMENAL grip strength. Think about it - you are supporting your body weight with only one hand! There are several excellent internet tutorials on this subject).

Exercise #2 - Fingertip Pushups

These are a favorite of wrestlers, grapplers, and MMA fighters, specifically targeting finger strength.

Simply perform push ups on your fingertips. Start by having your fingers locked straight, and see if you can gradually work towards having your fingers in a more bent, cupped position. This will demand even more finger strength.

Exercise #3 - Sledgehammer Levers

Simply grab a sledgehammer and practice levering it using one hand.

Hit all the angles, going from side to side, front to back, and down to up. Get creative.

To increase or decrease difficulty, simply change your gripping point away from or towards the head of the sledgehammer.

Exercise #4 - Wrist Rollers

This exercise requires a simple piece of improvised equipment. Simply make a handle by taking a couple feet of PVC pipe or wooden dowel (the thicker the better - I prefer at least 2" diameter) and drill a hole in the middle of it.

Cut around 3 feet of rope, feed it through the hole in handle, and tie a knot in the end to act as a stopper.

Next, tie the other end around a weight.

To perform the exercise, hold the handle out in front of you with both hands, and roll the weight up by rotating the handle, wrapping the rope around the PVC pipe.

Go slowly up, and then back down.

This exercise will get your forearms burning in no time.

How to Use These Exercises in Your Workouts

I personally like to perform grip work or other targeted exercises AFTER the bulk of my workout. That way my grip will be freshest for the most difficult exercises (sandbag clean and press, one arm pullup variations, etc.)

If you found this article interesting and for more info on unique strength training ideas, check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home, with minimal or homemade equipment.

Take care and good luck!
-Ian

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