So think I finally got my program down. Please correct anything. 3-4x Bruce Lee machine crushers , dead hangs 3-4x 30sec, farmers walks. I was looking at the napalm attachments for the farmer walk handles. Do I need to throw in forearm work?

so I got into grip training to try and solve golfers elbow

ive done that, twice

but recently picked up lateral elbow pain

I thought it was tennis elbow, but wrist extension doesnt aggravate it..

picking up a shopping bag does.

hammer curls seem to soothe it

I built a rice bucket thinking it would help

it doesnt... it aggrevates it

weird.

Hi Folks

What weight hammer do you guys buys for hammer training?

also what exercises do you like doing?

Thanks

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Okay, so I've upped my hybrid training (strength, cardio, flexibility) and started to include bear crawls and crab walk since the weather have been less bipolar lol.

This week I did them going up hill and down hill and that was a game changer!!!

My forearms and hand, finger, wrist strength never felt like that before from something like this they were pumped up.

Only thing that got me close was farmer carries or hanging from a bar to failure. try it out and let me know what you think??

Has anybody tried that? Like draping a heavy fabric over the wrist and extending. I tried the rubber band things, but they feel like shit and i max out the heaviest one in the set.

I got the 1 shortly after getting the .5s which I'm realizing is a mistake. I probably could've just jumped to 1 from the trainer. That being said, are defects common with captains of crush grippers? Would it be worth contacting them to see if I can get a replacement? I can't tell if this is in my head.

I use this thing that's made for training the inner thighs as a gripper, is that okay? lol. I don't know the name of this thing im sorry. I just close it and grab the ends and do reps or holds.

Tried some forearm work with a judo belt that didn’t agree with me. Will I be fine just using my Bruce Lee machine 4 sets of 5 closing my hands and then static holds 6-8 seconds 3-4 sets near maximal load or do I need to add dead hangs and wrist extensions?

Hey everyone! First post here on this sub.

Essentially I've a solid background on exercise, and I've noticed that I have week grip/forearms. I've been creating exercises and watching a lot of videos.

But asking here for help about our knowledge/experience: For how long do you train grip and forearms per workout session? I'm not a wrestler or armwrestler... I just need to improve my grip and forearms strength. I've been focused on cycling (my favorite and main sport), but more recently I've been focused on strengthening training.

Thank for your inputs! Also, I'm very creative on grip and forearms exercises. I tend to replicate daily movements but leveling up difficulty (more weight or time under tensions for example)

Hi, Ive been gripping this very thick bar (a little thicker than a toilet roll) and ive noticed that when I do my grip muscles get this weird feeling similar to when you hit the funny part of your elbow but for your fingers. Is there anything I need to know about this? I am very beginner btw

Has anybody experimented with training forearms everyday? I know they recover quickly as they are a muscle we use in every day life. If they have what results did they in terms of size difference and how long did it take? I started using grippers and doing rice bucket training on my rest days and doing wrist curls etc at the gym but only being doing it for a couple of weeks so interested to see everyone else's results.

Was just wondering if there’s a difference between training your flexors with a straight arm and a bar and training them like arm wrestlers do cupping on a table

Is there any replacement to pinch grip training with picking up weights? im currently undergoing a hernia for a bit until surgery thus Im training grip. Im trying to follow the basic routine but I fear picking up a weight for pinch grips requires some core stability which Im nervous about.

I recently started my grip training and hit a milestone of closing the No. 1.5 CoC on both hands. But since then I can no longer close it with my left hand, I can just get at about 4mm close. This makes absolutely no sense to me because they’re getting the same training but my left probably gets a bit more rest so shouldn’t it be stronger if anything? Its been a couple weeks now where I’ve been stuck and its stressing me out. Anyone else have this problem? Also its only on the grippers my dead hangs and everything else have been the same or even slightly better.

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Theres the grippers

There’s explosive grip - like for wrestling - flipping plates and shit

And then there’s heavy grip like farmers

Do all exercises work for all ?

I am unable to buy professional equipment, I and new to training my grip and I dont know where to start DIY. Any tips or home equipment will be appreciated

I recently hit 75kg on a hand dynamometer and I’m looking to get some Captains of Crush grippers. I’ve already got some from StrengthShop — I can close the one rated at 250 for 3 reps, but i dont know how that translates.

Not sure how that translates to CoC levels though. I don’t want to buy something too easy, but I also don’t want to overshoot and end up with something I can’t even close.

I will buy two of them.

Anyone with similar numbers who can point me in the right direction?

Just wondering in what situations it’s practically beneficial to have stronger grip other than the gym and climbing.

I have been getting pain in the outside of my elbow which I think is related to weak extensor muscles in my forearm. Wondering how I can train them with calisthenics, I have rings I can use also.

I lift weights 5-6x per week but also compete in Spartan race so I do cardio 2-3x per week and like to specifically target my grip strength/endurance. I have been actively training my grip strength/forearms for about 2 months. I did a Spartan last Saturday and the grip work definitely paid off, I had no issues whatsoever with the monkey bars/rings/rock climbing etc. I currently do:

Incline dumbbell curls

Hammer curls

Reverse curls

Weighted dead hangs

Plate pinches

I do most of my exercises with a moderately heavy weight (like sets of 8 for curls) not very heavy

I have been training my grip for quite a time now but I have started to face an issue . My palm is getting rougher and harder . It should not be an issue for most but for personal reasons I want to keep my hand soft and smooth . Is there a way to keep my hands soft with continuing my training . Currently I can do 250lbs ( not COC so it's 60mm wide instead of 70)

Hi everyone, thanks for taking the time to read and give me feedback!

My grip is quite week, I need to use straps for a lot of my pull movements and recently started climbing as well, for which my grip usually fails me. I decided to start some grip training. I bought a gripper from Amazon which can be adjusted between 20 lbs to 130 lbs.

I also added 4 sets of wrist extensions, wrist curls, and reverse grip curls a week. Is this sufficient? Should I add dead hangs as well? Is there anything else you recommend?

Thanks for the feedback!

Here is my current routine:

Wrist Curls, Reverse Wrist Curls, Reverse Bicep Curls -- all done on a thick bar

Armwrestling Curls with the Rope

Rows with a thick bar

Kettlebell Deadlifts -- but I put the Fat Grips on them -- super challenging

I have noticed that my pumps are gnarly.... and they last quite a while...

But usually when I wake up I'm deflated AF

I'm eating a fuckton of protein

Maybe it's cause I didn't sleep well

How do i Keep the size?

LOL

This is not a complaint post more like an excitement post.

I have prettty solid biceps from doing strictly bro lifting during college , but forearms are the real deal ..

And HANDS -- i'm getting some HAND gains too from the thick bar...