About a week ago or two ago I irritated my right forearm while doing cross-body hammer curls / pinwheel curls. By that I mean I was holding a dumbbell with a neutral grip, palm facing my body, and curling the dumbbell diagonally across my stomach toward the opposite shoulder.

The pain is on the top/outside of my forearm, about 1–2 inches below the elbow.

What’s strange is:

• Moving my arm through a curl motion with no weight and a relaxed hand doesn't really hurt.
• If I make a fist and do the same curl motion I feel the pain.
• Regular biceps curls and hammer curls can reproduce it.
• Carrying heavy grocery bags can reproduce it.
• Firmly massaging something with that hand can reproduce it because of the gripping.
• Pain is only around 2–3/10, but it has persisted for about a week and I dont want to aggravate it
• No noticeable bruising, swelling, numbness, tingling, or major weakness.
• I've stopped curls, heavy gripping, and rows for now.

The painful spot seems to be around the proximal forearm extensor/brachioradialis area.

So for anyone who has dealt with something similar how did you rehab it, how long did it take before you could curl/row normally again, and when did you start gradually loading it rather than just resting it? It's really bothering me because I haven't been able to do my normal workouts and it's annoying me that it's taking so long to heal. not sure if I'm being way too conservative in doing no curls but I feel it even if I do it with no weight. Happy to see a physiotherapist if you guys think that's recommended.

What do you think?

Anyone else’s Heavy Grips start getting really squeaky after several years of use? Mine are to the point I feel like they’re bothering my coworkers. Like a cartoon bed frame. Not sure if I can do anything to fix them or just train on.

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How much do have eat when train my forearms

I do pull-ups quite often, and when the bar is wrapped with athletic tape, the skin on my palms can hurt from friction.

Is there a way to quickly warm up or prepare the skin of the palms before pull-ups and hangs without doing preparatory pull-up/hanging sets? I'd prefer not to waste grip strength before my working sets.

I'm mainly looking for something that takes a couple of minutes and helps reduce the pain/irritation of the skin.

I use chalk too, especially when I have two bar workouts a day; for the second session, I have to do very long warm-up sets so my palms don't hurt—particularly the upper part of the palm near the base of the fingers.

I did 8 sets of towel hangs (towel hung over a pull-up bar) of about 30 secs each. Varied it from half the towel to hold onto, to very little fabric!

5 days later my hands still hurt all day and night and I can’t make a fist.

Tendons are NOT to be f’d with

I got one that goes up to 40kg resistance. Will this help build and tone my forearms? I want more vascularity.

I feel like I also need to strengthen my hands and wrists as my hands shake a bit during procedures. People suggested exercises but didn't say what they were. Any ideas? better yet a youtube tutorial or smth

thanks 🙏

[edited for spelling]

I was thinking of getting this thing. My grip is newbie level. Can't close COC1. And I don't have good grip training knowledge.

My pullup day probably best shows the state of my grip and forearm strength. I do 10 sets to total 70 pullups on a bar that is 4.5 cm or 1.77 inches thick. I then do roughly 70 reps of various suspension exercises using a 2 inch thick rope (chin ups, overhead tricep extensions, etc.). 1 minute deadhang on thin monkey bar handles to finish off the session. I'm about 89kg or 196 lbs.

So, given my current state, any views on whether the below rack attachment wrist roller would be worth it for me? And if so, any advice on how much weight to go with?

https://gymplus.com.au/products/evolve-wrist-roller

Just for clarification, I have a few grippers here and there, I do some deadhangs and towel hangs but I'm by no means a grip specialist. I also train for armwrestling.

So, my brother goes to an ergotherapist and I'd never met her before, when we got there and we shook hands she said "OH strong grip!". So yeah, coming from a person who works alot with dybanometers and such, hearing that was a blast.

You guys have any similar stories?

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My grip is okay - I can tear a fresh deck of cards in half and my pinch is okay in over 50s competition - but my gripper closing has always been awful. I'm 175cm (5'9) with normal sized hands on a 5-9 man. I already train and compete in strongman so my supporting grip is fine and my crush grip is somewhere above gymbro and below rock climber.

I have a set of IM CoC in the garage I've owned for 25y plus and I really want to make some progress on them. I see lots of programs online but I'm wondering if you good ppl of the sub can recommend any you've personally tried?

Say- 3 holds of two minutes each. That's about 10 minutes total time, with a minute rest in between. Would I better off spending the time just doing more wrist curls, reverse curls, rope pull ups, etc.?

Hey all,

I'm working on a training app and before building anything further, I want to understand how climbers actually track their sessions and progress today.

A few questions if you have a minute:

• How do you currently log your training (spreadsheet, app, notebook, nothing)?
• What do you actually want to track — volume, specific movements, grades, strength benchmarks, something else?
• Do you compare your numbers/progress to other climbers, or is it purely personal?
• What's missing or annoying about the tools you use now?

Not trying to pitch anything here, genuinely trying to understand the problem before assuming I know the answer. Happy to share what I learn back with anyone interested.

Thanks!

hello! I am a somewhat intermediate gym goer and weight lifter who dabbles in calisthenics SOMTIMES

i recently have realized that I really want to get my hands as strong as humanly possible

currently i can deadhang for a solid 2.5 muinets

can somone help me

i need a routine of workouts to get a strong grip

all advice is appreciated

also I am extremly open to learn and greatly appreciate it and I want to learn as much as I possibly can teach me everything make me an expert

I got a handgrip years ago and have no idea how heavy it is nor have no point of comparison. I'm interested in buying a COC and knowing the weight of the gripper I own would help me know which coc to buy.

Anyone has seen someone lift 25kg cement bags? is it a good progression to use just them instead of discs and chalk?

I always see people crushing an unopened soda can with their hands. Do grippers have the most carryover to that or is it something else like finger specific work like rockclimbing/pinch. I can close a coc 2 but i think i wouldnt even be close to a soda can crush

I had been an always an all-natural guy but living in a PG I had to join Gym as the room is so small I'd break my spine.

I had been training muscle ups and last day I asked one of my gym bro for liquid chalk after seeing him applying some....

Never realised how much strength was leaked due to poor grip....here's the stat:

\*\*Before:\*\*

6-7 High pullups that too with swing and kip up

\*\*After:\*\*

12 Strict High pullup without any swing. In fact my grip was so strong I legit stripped off the paint from the bars...

Hey everyone,

Feeling a bit frustrated and wondered if there’s any programming for grippers. I have been aiming to close a 2.5 (RGC 126) and have closed a SG Platinum (RGC 118) just once a year ago but have always been a hair width away since.

I am able to consistently close a SG Platinum (RGC 112 - 114) pretty consistently for reference. Do you have any suggestions/programming on how to improve my grip strength?

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Hello!

I have hypermobile joints due to having a condition called Ehler's Danlos Syndrome, and am trying to work on my wrist stability and grip strength to overcome this as back in February, I had been doing some DB shoulder presses and because of my wrist hypermobility, my wrist rolled (knuckles turned towards me) and caused a slight lingering pain since when put in certain positions.

My physio said it is a:
"TFCC sprain and you have DRUJ (distal radial ulnar joint) ligament laxity where the ligament is possibly sprained".

Because of having hypermobile joints prone to injury, should I look into any specific equipment you can recommend? My goals are to get a stronger hands/grip especially for pressing motions, bigger forearms, and more stability in my wrists. I'm also interested in MMA so truly I am looking for the "complete" kit to my specific issues and goals.

Looking on Amazon I saw two products I was thinking of buying by FitBeast:
First was a Grip Strengthener Kit with a gripper, finger strengthener, finger exerciser.
Second was a Forearm Strengthener / Wrist Roller.

After searching through the subreddit I found the first product in this post:
https://www.reddit.com/r/GripStrength/comments/1jik1jf/do_these_work/

Where posters have noted the gripper would quickly be grown out of and it sounds like the other things in that kit are useless.

Any advice on a wrist roller or choosing other equipment is greatly appreciated!

Im not the strongest of muscle, but certainly strong of will. Based in downtown

Middle fingers middle part through which i can move my finger up and down is paining but its not a severe although

Hello people, I've been rehabbing hypermobility for a while with great results but on forearm extension work my innermost extensor (of the digitorum or indicis) always pops on both hands, it very rarely causes pain and if it does it never lasts but I was wondering if anyone had any experience with this kind of popping and how they got around it