Check out these 5 forearm exercises that are sure to help you build strength and stability. I haven’t just chosen these forearm exercises at random or off the standard list. They are meant to be multi faceted building grip strength while incorporating stabilizer muscles throughout the full body. Let’s get started!
Towel Farmers Carry’s
For this exercise you will need two towels and two kettle bells. (You can also substitute dumbells with a little creativity). Simply loop the towels through the handles of the kettlebell and grab both side of the towel. Do this in each hand and walk. If you don’t have heavy weights just carry what you have until you can’t any more. I don’t have two of the same sized kettle bells at my house so instead I just use the two different weights making sure to do equal time on each side. This exercise will build your grip strength for rope obstacles and for an added twist/core burner try this a s suite case carry (one side at a time).
Bottoms-Up Kettle Bell Waiter’s Walks (Single Arm)
This is a great exercise for building grip strength along with shoulder and core stability. Start with a light weight kettle bell. In one hand you’re going to then hold the kettle bell bottoms up , straight above your head as a weighter would hold a trey moving through a crowd. This can be done with both arms by I prefer the unilateral single arm version. Set a distance to walk and perform this with each arm for an equal distance.
Fat Grip Deadlifts
I learned about fat grip workouts from “the experiment”, Dmitry Klokov. Using large diameter fat grips he would struggle to hold a two handed deadlift with a weight he could (literally) snatch with one hand. But could they be that effective? Oh yeah, this things will make your forearms scream! They can be used for almost any dumbell or barbell exercise but I love using them on the deadlift making it a full body exercise. It’s a great finisher to a heavy leg day.
Side to Side Stationary Swings
One of my favorite forearm exercises from the legendary movement coach Ido Portal and are great way to build grip, hands, hips and shoulder strength. Starting from stationary will improve your on-bar movement skills. When watching the video make sure to notice the hip movement and the hand release.
Resisted Hand Opening
The idea behind this is simple, training the muscle from both flexion and extension will allow the muscle to get stronger. This exercise can be done anywhere, with no equipment and is perfect for doing while on the couch watching TV. To perform a resisted hand opening just touch all of your fingers on one hand together while keeping the fingers extended. Use the other to wrap around the finger squeezing gently. Now try and open the hand with your fingers touching. That’s it! Do these in pulses or extended hold.