Grip and Wrist Strength
Who Benefits from a stronger grip?
Weightlifters: strengthening from forearms to wrists will allow you to have more control, make lifting easier and prevent injury. A stronger grip aids in bench presses, jerks, kettlebell swings, deadlifts, cleans, muscle ups, push ups and pull ups.
Athletes: For example sports that require one to throw, or swing a bat or club benefit from grip training. Many sports need a strong grip and wrists like Martial Arts, Volley Ball, Wrestling, Boxing, Rock Climbing, Yoga, and gymnastics just to name a few.
In reality we all need wrist and grip strength to help with everyday activities like opening doors, jars, typing, and carrying groceries etc.
7 Essential Forearm and Wrist Exercises
Here are 7 exercises to warm up and strengthen your wrists and forearms. We recommend doing these exercises three times per week.
For 30 seconds, open and close your fingers to make a fist with your hands. Next, with your palms facing down, spread then close fingers for 30 seconds and do 2 sets of each for a total of a minute.
With your palms facing the floor, point your fingers down using your wrist to go into flexion and hold for 30 seconds with the elbow straight but not locked.
To go into extension, place your palms facing the floor and point your fingers towards the ceiling with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes.
*These initial three stretching exercises will prepare you for the more complex and intense weight-bearing exercises that will optimize muscular development and the strength of the forearm.
Seated Wrist Straight Curls – To develop your flexor muscles, the muscles you see when your palms are facing the floor. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep your forearms on your thighs for stability and isolation. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions. Be careful to place the wrist a few inches past the knee to allow the full range of motion. Do 3 sets of 20 repetitions.
Seated Reverse Wrist Curls – This is to develop your extensor muscles, the muscles you see when your palms are facing the ceiling. Again, in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
Seated Wrist Hammer Curls – This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. Greater hypertrophy of this muscle will give more definition and balance of the forearm.
Finger Curls – This is to develop finger and hand strength. Sit down and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the exercise. Use weight which you can effectively control and execute the exercises properly.
Ultimately, these seven exercises will help to maximize the strength and contours of your hand, wrist, and forearm.