Hands and Forearms

Scott Andrew Birdby Scott Andrew Bird | July 15, 2004
Filed in workouts


After what feels like a month without training, I decided to test the waters with a short hand/forearm session. Quite possibly inspired by the number of Bruce Lee films I've seen lately.

First off the rank was fun in the form of bar hangs, the one exercise where I don't mind a bit of distraction - this time in the form of Way of the Dragon - as there isn't a great deal of technique involved in hanging from a bar. I started using all fingers and thumbs, then (once I'd reached bursting point) 9, 8 etc down to 4, and then worked a finger at a time back to 10. Far, far more difficult than it seemed when I had the idea.

Following the bar hangs were a few old favourites in the way of plate pinches (2×5kg plates in each hand), wrist curls (using the 5kg plates already handy), bar holds (holding a 6' bar toward one end, using one hand) and some lengthy holds on the CoC Trainer.

There still seems to be quite a large discrepancy in wrist strength - my right arm is far stronger than my left - which is quite possibly due to years of right-handed ten-pin bowling (I did actually try bowling left-handed once, but a score of 97 was enough to put a quick stop to that line of thinking). Seems like more wrist curls and bar holds are on the way.
Grip/Forearms

Dynamic stretching
Bar hangs 10-4 fingers, 4-10 fingers
Plate pinches (each hand) 3@10kg (2×5kg)
Wrist curl/reverse wrist curl superset (each hand) 3×10@5kg
Bar holds (near end of bar - each hand) 6' std bar - not sure about weight
CoC gripper holds (each hand) 3@T
Isometric stretching


Total time : 36 mins


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