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
No comments:
Post a Comment