Improve forearm grip: 4 recommended actions

Forearm strength and grip strength are the most overlooked places in our training! These small muscle groups are not as explosive as chest, back and legs! They are often the workers behind them! But if you ignore them, they will stop you from making progress!

　　How to get a strong forearm?

　The answer here is: imitate the difficult forearm grip work! To improve him!

　The following provides 4 training moves that you may not have tried! Perform this shoe training every day at the end of your exercise. Each movement is a set until exhausted and the rest is not performed between groups.

　　1. Alternate throwing and grabbing the barbell pieces

　　As shown in the figure, pinching the barbell pieces with one hand and lifting them up, then suddenly exchange the other hand to grab the bar!

　　The rhythm is: lift, grab, drop, and repeat.

　　2. Alternate grabbing the dumbbells!

　　Select a suitable size Dumbbells! You can just grab one side of the dumbbell! The weight should not be too heavy for about 10 kilograms! Then grab the dumbbells alternately as shown in the picture! Until exhausted!

　　3. Hang the alternating grip!

　　Select a multi-directional pull-up handle or other horizontal bar! Then grab both hands, similar to pull-ups hanging on the handle! Then tighten the handle, bend the elbow slightly, and transfer the tension of the shoulder to your forearm!

　　Then As shown in the picture, alternately grasp the handles in different directions and different grips! Remember to move slowly! Then repeat continuously until exhausted!

　　4. Hold weight on the sitting position!

　　Select two dumbbells with the maximum weight you can grasp! Sitting on the stool, maintain the perfect posture (stable torso), then hold the static force tightly until you can't hold it!

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