The weaver stick is a very simple yet very effective device to train your forearms with.
The weaver stick can be made using an old broom handle. Simply mark a line 5 1/2" from one end and then from that line cut a notch 36 1/2". From the notch hang weights on a shoestring, you'll only need a kilo or 2 to get started as it's a very difficult lift because of the length of the bar but is superb for training your forearms
The lift can be performed either from the front or to the rear. I think the lift to the rear puts more strain on the wrist but in front hits the forearms muscles more.
How to Perform the Lift
From a raised bench simple lever the weight parallel to the floor and hold. If you can't do this then you're using too much weight. To develop strength then try heavier weights and holds for time.
As with all forearm exercises, don't do too much as it's very easy to develop tendonitis. Vary your training and listen to your body.
This is a great example of a weaver stick lift
Sunday, July 31, 2011
Wednesday, July 6, 2011
Forearm Exercises
Forearm Exercises
Just look across the internet and you'll find shed loads of information on how to 'Build Massive Forearms in Record Time' etc etc
First rule of the forearm exercise club is:
This is BS, take no notice. Although you can start to strengthen your forearms quite quickly, building massive forearms and huge strength increases does not happen over night.
We are all prone to falling for 'great marketing', but believe me building forearm strength overnight is a myth.
To start with forearm/hand strength can be built very simply using simple equipment.
Here are some simple Forearm Exercises to get you started
1. Hanging for time - If you have enough strength in your hands to support your own weight whilst hanging from a bar (pullup bar etc), then hanging freely for time is a great starting point. If you're adventurous you could also hang from a rope for time too.
2. Holding a weight for time (i.e barbell or dumbbells) is also a very valid forearm strengthener. Be careful with this one as your grip becomes weaker as time goes on, hence dropping the weight onto toes is a possibility.
3. Barbell wrist curls - simply place a light barbell (you can increase the weight as you get stronger but certainly start off light) on your knees and curl the weight towards you.
Most importantly listen to your body, the grip is a very undertrained element of a lot of peoples bodies and damage caused is usually to tendons and ligaments so take things slowly and respect this. If you feel pain then stop. Always warm up to the point of sweating heavily before attempting these exercises. It is a good idea to add this type of training to the end of your normal workout session
Just look across the internet and you'll find shed loads of information on how to 'Build Massive Forearms in Record Time' etc etc
First rule of the forearm exercise club is:
This is BS, take no notice. Although you can start to strengthen your forearms quite quickly, building massive forearms and huge strength increases does not happen over night.
We are all prone to falling for 'great marketing', but believe me building forearm strength overnight is a myth.
To start with forearm/hand strength can be built very simply using simple equipment.
Here are some simple Forearm Exercises to get you started
1. Hanging for time - If you have enough strength in your hands to support your own weight whilst hanging from a bar (pullup bar etc), then hanging freely for time is a great starting point. If you're adventurous you could also hang from a rope for time too.
2. Holding a weight for time (i.e barbell or dumbbells) is also a very valid forearm strengthener. Be careful with this one as your grip becomes weaker as time goes on, hence dropping the weight onto toes is a possibility.
3. Barbell wrist curls - simply place a light barbell (you can increase the weight as you get stronger but certainly start off light) on your knees and curl the weight towards you.
Most importantly listen to your body, the grip is a very undertrained element of a lot of peoples bodies and damage caused is usually to tendons and ligaments so take things slowly and respect this. If you feel pain then stop. Always warm up to the point of sweating heavily before attempting these exercises. It is a good idea to add this type of training to the end of your normal workout session
Welcome to forearm Exercise Equipment
I am an avid fan of grip strength/forearm strength training. I will be using this blog to share ideas and review forearm training equipment that will help assist in developing strength and support any sports that require forearm and grip strength.
Also, there are many different devices on the market that can also be made for next to nothing from things you may have lying around your house, we'll also be exploring this too!
Also, there are many different devices on the market that can also be made for next to nothing from things you may have lying around your house, we'll also be exploring this too!
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