Wrist / Forearm Development

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I need some help on developing wrist and forearm strength for bowling. I have sufficent core and leg strength to stay balanced in my approach and slide but since i stop using a wrist brace i find it extremely hard to keep my wrist in the correct position and support the weight of my ball.

i have always had extremely small wrists and pencils for forearms ;(. i can still wrap my fingers around my wrists at 22…

Ive recently started doing deads (forearms?) and squats(legs) again but how often should i do wrist curls and what other excercises are good for quick strength gains in the wrists and forearms. also are there and pullups variations that hit the forearms?

2

plate curls, plate pinch holds, plate pinch deadlifts, heavy rubber band finger extensions, sledge hammer levering from all angles, reverse curls, wrist extension/flexion curls…

and if you can find a thickbar, 2-3" thickbar anything.

those are my favs…

peace

3

I would check out the gripboard they have amazing wrist, forearm athletes there and have many different exercises you can do to help improve those areas.

4

Try doing hex db holds. Dave Tate talks about these being one of the best things for your hand strength. Flip a hex db up on its end and hold the top (weighted) part for as long as you can.

5

Bowling requires a pinch grip, right? Try buying one of those captain of crunch thingies (the easiest one or the one afte that) and pinch it. You can also do other “pinching” exercises like plate pinches and DB pinches. Keep on pinching.

6

[quote]undeadlift wrote:
Bowling requires a pinch grip, right? Try buying one of those captain of crunch thingies (the easiest one or the one afte that) and pinch it. You can also do other “pinching” exercises like plate pinches and DB pinches. Keep on pinching.[/quote]

no bowling requires a strong wrist and forearm to support the weight of the ball and keep your hand behind it during the swing(if you hook the ball)and some finger strength to help apply the rotation. grip is handled itself by getting a ball tailor made to your hand.

my problem is that you need a higher weight ball than what i can currently handle to carry pins consistently.

i have a wrist roller and do wrist curls in the gym but i dont have any clue on how often to workout my wrists and forearms and what other excersices to do.

7

dieselcrew.com has a ton of stuff on grip, wrist, and forearm training.