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Grip Strength/Forearm Size

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TREACLE
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2008/05/19 23:07:27 (permalink)
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Grip Strength/Forearm Size

What are the best methods to:

a) Increase grip strength

and

b) Increase forearm size?

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    jack5r
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    RE: Grip Strength/Forearm Size 2008/05/20 00:26:51 (permalink)
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    a) Imo, but your better off asking Mobster seeing he competes in grip comps, the best techniques that I have just developed myself (apart from towel hangs), although I am sure they are known exercises, are as follows:

    Towel hangs (throw a towel over a chin up bar. Wrap it up on each side, grip on tight and lift your legs off the floor. Hang as long as you can)
    Finger/grip curls (hold onto a heavy DB/BB. Alow the weight to loosen your grip bringing your fingers towards the floor untill the weight is about to drop and pull the weight back up to a clenched fist. Don't roll the weight up with your wrists. Pull it up with your fingers. You the difference between the two when you try it.)

    b)
    Forearm curls are the obvious one but my favourats atm are plate grip hammer curls. Depending on how strong you are and your hand size get a few 10kg, 15kg, 20kg plates and hammer curl them up. Much prefer these to DB hammer curls as you are using grip strength at the same time, keeping the plates tight togther while using forearms/biceps to curl the weight up.
    post edited by jack5r - 2008/05/20 00:30:22

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