Grip strength, forearms exercises AT HOME. Advice needed

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Thomas_Z

 
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Grip strength, forearms exercises AT HOME. Advice needed

by Thomas_Z » Wed Sep 25, 2019 8:03 am

Hi everyone,
Just give me your thoughts on how to train forearms, wrists, grip strength at home? I'm about to move to another country, so will not be able to train at the center. So I have to know how to deal with this. How do you maintain your muscles? Should I buy a hangboard or something?

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Thomas_Z

 
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Re: Grip strength, forearms exercises AT HOME. Advice needed

by Thomas_Z » Fri Sep 27, 2019 3:35 am

So, no one told nothing, nice.. I found these https://www.outdoorsly.org/best-hangboard, so if anyone has one of those hangboards from the list let me know if I should buy it

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ZeeJay
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Re: Grip strength, forearms exercises AT HOME. Advice needed

by ZeeJay » Fri Sep 27, 2019 5:02 am

I have the Metolius Simulator 3D and have been happy with it. It is very rough on my skin though and I have to tape two of my fingers when I use it. I suspect it doesn't really matter which particular hangboard you buy, it matters that you use it consistently.

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ExcitableBoy

 
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Re: Grip strength, forearms exercises AT HOME. Advice needed

by ExcitableBoy » Tue Oct 29, 2019 5:04 pm

This is an old school ice climber's exercise, but is cheap and easy to construct and very effective.

-Buy a 2" wooden dowel or PVC pipe cut to about 30" long.

-Drill a hole through the middle and attach a 6' piece of strong cord (550 parachute cord is perfect) through the hole.

-Attach a light weight, 3,5,8 lbs depending on your current strength. Does not have to be a weight plate, could be a water filled half or full gallon milk jug.

-Hold the pipe over your head with your arms extended and the weight hanging the full length of the cord.

-Roll the weight all the way up and roll it all the way down. Do not let the pipe spin in your hands.

-Repeat for 3-5 times. Do 3 sets of this. When you become strong enough to easily do more than 5 repetitions on your third set, increase the weight.

Also, the old school spring loaded grip trainers are cheap and pretty effective.

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richard r

 
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Re: Grip strength, forearms exercises AT HOME. Advice needed

by richard r » Tue Dec 31, 2019 9:58 pm

You can also use a racquet ball. one finger then two fingers then one finger. thumb, thumb and pointer, pointer, pointer and bird. So on. Squeeze one finger then two fingers then one finger. Work all the way to single pinkie finger, then work back the other way starting with the pinkie finger. one way is when the finger you start with is the same finger you end with. Then you squeeze the ball with the four fingers with out the thumb the same amount of times you go around with. they are cheap and come in two packs.

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Moni

 
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Re: Grip strength, forearms exercises AT HOME. Advice needed

by Moni » Wed Jan 01, 2020 12:41 am

Farmer's Carry. I have been doing them - even add some half-lunges to add more lower body workout.


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