Gripping power for more muscular forearms
Massive forearm muscles & grip strength
What do gymnastic gymnasts, freeclimbers and powerlifters have in common? A firm handshake, to put it a little bit softer. These relatively small muscle groups are often indirectly trained, as pull-ups, deadlifts, rowing and curling naturally also take on the forearms.
The chain is as strong as its weakest link
In most cases, that was all that these games were given in training. Yet we all know that every chain is only as strong as its weakest link and not like the strongest.
This is the most common reason why athletes rarely reach their maximum potential and eventually get hurt or resort to doping.
Inter- and intramuscular imbalances, especially in muscle chain systems, are the result. That is, there are very distinct differences in expression and strength between the different muscle groups, especially in co-operating muscles.
Practical example of inter- and intramuscular dysbalance:
If the triceps is too weak in relation to the chest muscle, you will
a) never reach its maximum in bench press,
b) never produce an effective impulse in chest, shoulder and shoulder development
can achieve with pushing and pressing movements, there chest and shoulder
need a higher resistance than the triceps can do.
Even small training sessions achieve great effects
The hand, forearm and upper arm muscles are finally involved in all pulling, pushing and lifting movements. It is worthwhile to regularly introduce specialization phases for the improvement of grip strength. The whole thing is not complicated and does not take much time. In between, you can do mini-trainings especially for the hand and forearm muscles.
- Pull-ups with a towel
Lay a large beach towel rolled up in length over the pull-up bar, powerrack or just over a sturdy branch. Now grab the two drooping ends, build tension in your hands and pull yourself up like normal pull ups. Hold for 5-10 seconds, slowly lower and hold down again for 5-10 seconds.
Start with low repetition numbers. Important are the holding phases and the maintenance of tension in the hand and forearm muscles.
- Fingerspimmzüge on the door frame or on a beam
Hang only with your fingertips on a beam and complete the pull-ups with the above-mentioned holding phases.
- Deadlift with thumb and 2 or 3 fingers
This training tip is particularly suitable after the regular deadlift. Reduce the weight by 50% and complete 4 additional sets, where you always leave out a different finger per set. Increase the power by omitting two fingers.
- Grab and hold weight plates
Set two 10-pound slices vertically so that the smooth surface faces outward. Now grab them from the top and lift them vertically. Try to get 3 sets of 60 seconds per hand. If that works well, take two 15-pound slices and later two 20’s on the next workout.
The mentioned training tips rather claim the flexors, so the flexors. To stay in muscular balance, however, the extensors, the Strecker, are just as important.
Rubber bands are particularly suitable for training the extensors:
Wrap the bands around both hands and pull the palms parallel to each other so far apart that the ribbon is stretched. From this position you work now only with the hands to extend the band further. The forearms remain in their position and the wrists go in the extended position, only by the force of the extensors. It is best to choose one exercise each for the flexors and to do this alternately with the wrist extension.
Just try it yourself.
Optimize your performance without big expenditure of time and at the same time prevent dysbalances.
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