I’m new to powerlifting and have a good time and great progress so far. I have been trying to identify my weakest areas. I thought my lower back would be one, but once I ditched my weight belt it seemed to be able to hang in there just fine.
The weakest link seems to be my forearms.
I have seen a couple great forearm workouts posted and seen the strongman websites where they push the grippers. So I guess I don’t feel like I need workouts or anything. I need info on when and how long.
It seems that I am working my forearms every day just loading and unloading the plates and that kind of thing. Should I hit my forearms three times a week like I do the rest of my body (I’m doing upper v lower bdy for six days a week)?
Of course, I will take any specific workout suggestions anyone has, especially preferance of grippers v. weight workouts(wrist curls and etc.).
Do a search on Charles Staley, he has alot of great articles on this site. His EDT (Escalating Density Training) is awesome. He also has a book “The Ultimate Guide to Massive Arms”.
here are some exercises that I think are great for both forearms and grip. no wrist curls-not much use except for size. They don’t work your grip. Finger curls-set a barbell in the rack just below the length of your arms. With palms away from you curl the bar up with your fingers only. If it drops, it hits the pins. Another is to get a sledgehammer and lever it like your were stiking something in front of you. Also pinch plates for time. Grippers from IRONMIND, sandbag training training is great too. If you want to get serious, check out John Brookfield’s stuff.
thanks for all the info.
I looked into the kettle bell stuff, that looks cool. I’m not sure exactly what route I’ll go but it opens some options I had not considered.
I have also tried just holding a weight for a while, in fact my forearms are kinda my limiting factor in shoulder shrugs. Although, I have never tried plate pinches and think I will start that next week.
I’m reviving this thread with a couple more questions.
First, I had seen some barbell attachments that were basically a baseball on the end of strap that you could attach to the barbell. I was going to purchase these to use on my straight leg deadlift but can’t find them again, can someone point me to the right place.
Second, I was considering buying some captain crash grippers but was unsure of the starting weight. I can hold a 225 barbell for plenty long with no time(using both hands) but run into trouble holding a 315lb barbell. Can anyone make a recommendation.
Man, just keep it simple. When I was coming back from an illness in November, I could barely Romanian Deadlift 185. That’s not a typo, I couldn’t do 185. But I stuck with it, never used straps or anything, and the weight came with time. Now I deadlift 405 off the floor, and it’s not my forearms holding me back anymore. Did I do any grip training at all? No. I deadlifted. My forearms are huge. On a seperate but related note, I never do biceps curls and my biceps are huge. Why? Because I do heavy pull ups and bent rows. Lesson learned: stick to heavy, compound exercises. They’re the best route to strength and size.
[quote]starkmann wrote:
I’m reviving this thread with a couple more questions.
First, I had seen some barbell attachments that were basically a baseball on the end of strap that you could attach to the barbell. I was going to purchase these to use on my straight leg deadlift but can’t find them again, can someone point me to the right place.
Second, I was considering buying some captain crash grippers but was unsure of the starting weight. I can hold a 225 barbell for plenty long with no time(using both hands) but run into trouble holding a 315lb barbell. Can anyone make a recommendation.
Thanks
Starkmann[/quote]
I’d get the T, #1, and #2 in your case. You’ll probably get around 8-10 on the T, maybe crush the #1. They’re different aspects of grip, though, so not directly comparable.
Be careful when you say your forearms are the weak link. Some people have wicked strong forearms and weak hands. I happen to have strong hands and weak forearms, so wrist curls and levering are helping my grip significantly.
Ironmind’s eagle loops are fantastic if your fingers/hands are the weak link.
[quote]Laxxone wrote:
Man, just keep it simple. When I was coming back from an illness in November, I could barely Romanian Deadlift 185. That’s not a typo, I couldn’t do 185. But I stuck with it, never used straps or anything, and the weight came with time. Now I deadlift 405 off the floor, and it’s not my forearms holding me back anymore. Did I do any grip training at all? No. I deadlifted. My forearms are huge. On a seperate but related note, I never do biceps curls and my biceps are huge. Why? Because I do heavy pull ups and bent rows. Lesson learned: stick to heavy, compound exercises. They’re the best route to strength and size. [/quote]
I think that can apply to some people, but not most. I’ve been avoiding arm training and doing the heavy rows and stuff and my arms are SHRINKING. I need direct arm work. I don’t care what anyone says. Everyone is different. The other day, I see a guy in the gym and he has huge calves and I ask him how he got them. He said “I’ve always had them”. I then asked if he trains them, and he says, “Not really”.
That’s true, I know plenty of people like that. My dad has huge legs and he hasn’t trained them in maybe 20 years, says he doesn’t want them to get bigger. I guess if you really need it, go for the direct arm work, but be patient. It took me a whole school year to work from Romanian Deadlifts on 185 to Rack Pulls on 315 for 8 this morning, then 405 for a few. And let me tell you, it wasn’t my grip that gave out. So there’s something to be said for direct arm work, but there’s a lot to be said for patience.
Well, here’s something that I’ve found to work wonders for grip and finger strength.
Rock Climb. Yes, go rock climbing. Indoor, outdoor, rotating tread/rockwall, it doesn’t matter. Nothing else will hurt (and build) your fingers more than that. Start out slow, with a few minutes planned whenever you feel you’re freshest.
Nothing really scientific, but it has done wonders for everyone I know.
Granted, it depends on your body size. Heavyweights, etc, probably can’t and shouldn’t do it, but it works in a, dare I say it?, functional way. That, and after a few weeks, you’ll feel a lot stronger.
Or, if you just can’t muster the will to try that, do plate grip deadlifts.
This means to set up an oly bar with some weight, and then GRIP THE PLATES with your fingers, and lift just like any other deadlift. Need I say start slow, and don’t do this before heavy dl work, or you’ll pay for it later.
Other than that, everything everybody else said works well too.
[quote]Laxxone wrote:
That’s true, I know plenty of people like that. My dad has huge legs and he hasn’t trained them in maybe 20 years, says he doesn’t want them to get bigger. I guess if you really need it, go for the direct arm work, but be patient. It took me a whole school year to work from Romanian Deadlifts on 185 to Rack Pulls on 315 for 8 this morning, then 405 for a few. And let me tell you, it wasn’t my grip that gave out. So there’s something to be said for direct arm work, but there’s a lot to be said for patience.[/quote]
The strongest of all warriors are these two: Time and Patience.
-Tolstoi
[quote]HouseOfAtlas wrote:
Laxxone wrote:
That’s true, I know plenty of people like that. My dad has huge legs and he hasn’t trained them in maybe 20 years, says he doesn’t want them to get bigger. I guess if you really need it, go for the direct arm work, but be patient. It took me a whole school year to work from Romanian Deadlifts on 185 to Rack Pulls on 315 for 8 this morning, then 405 for a few. And let me tell you, it wasn’t my grip that gave out. So there’s something to be said for direct arm work, but there’s a lot to be said for patience.
[quote]Laxxone wrote:
Man, just keep it simple. When I was coming back from an illness in November, I could barely Romanian Deadlift 185. That’s not a typo, I couldn’t do 185. But I stuck with it, never used straps or anything, and the weight came with time. Now I deadlift 405 off the floor, and it’s not my forearms holding me back anymore. Did I do any grip training at all? No. I deadlifted. My forearms are huge. On a seperate but related note, I never do biceps curls and my biceps are huge. Why? Because I do heavy pull ups and bent rows. Lesson learned: stick to heavy, compound exercises. They’re the best route to strength and size. [/quote]
I like your post man. I too have a crappy weak grip. I am working it by DLing, power cleaning, and farmers walks. With DLs, I only use straps when absolutely needed. I am now able to do my 315# DL sets strapless … moving up … slowly but surely. If I had easy access to thick bars and grippers, I would use them, but this is working. And ten-four on the pullups and rows.
From my limited experience I would recommend: not using straps unless absolutely necessary, deadlifts, cleans, rows, and checking out John Brookfield’s Grip Tips at IronMind (effective). My own limited grip strength is much improved since I quit using straps. I am planning on trying thick bars this summer as many have very good things to say about them.