A powerful forearm and a Strong grip are essential in many sports, including weightlifting, soccer, wrestling and climbing. Daily activities such as opening jars, doing household chores and carrying heavy objects are also easier when you have a strong grip. Some athletes specialize in feats of grip strength and can fold coins with their fingers, break decks in half, tear up phone books and bend railroad spikes. There is a large number of exercises to choose from if you want to increase the strength of your forearm and grip.
Hand grippers are V-shaped crossbows that fit in the palm of your hand so you can close them using your fingers and thumb. This is a traditional forearm strengthening exercise and grip. The hand grippers, which are available at sporting goods stores, come in a wide variety of closures. You can use a clip for series of repetitions or, alternatively, see how much you can keep a clip closed. Some grippers are very heavy closing tweezers, in excess of 300 pounds and are ideal for developing strength in the hand. These heavy clamps are designed to be used by those who are advanced in the exercises.
A wrist roller is a long wooden dowel or metal roller with a rope attached four to five feet long in the center. The other end of the rope consists of a strong hook to which weight is added. To use a wrist roller, attach a weight plate to the end of the rope and then, with your arms extended in front of you at the level of your shoulders, turn your hands and wind the rope around the handle to lift the floor off the floor. Once the weight is in your hands, simply unwind the leather and slowly lower the weight back to the ground. This low-tech exercise strengthens your forearm, your grip muscles and your shoulders.
Although you can buy doll rollers made for that purpose, you can easily make yours by using a part of a cut broomstick, a bit of string to string and a carabinier.
The pinch plate develops strength in the crushing of your fingers. The muscles of your fingers originate deep in your forearms. To perform this exercise, place two weight plates back to back on a stable surface such as a bench for weight training. Start with five-pound plates and progress from there. Take the plates in one hand so that your fingers are only on one side and your thumb on the other. Hold the plates up. Squeeze your fingers and thumb as much as you can. Lift the plates and hold them next to your leg as much as you can.When you feel it is time to release them, leave them below and take a moment to rest. Make a similar series with your opposite hand and then repeat.
Hold dead weight
The weight-bearing exercise exposes your forearms and holds a very heavy load, so only those who are exercising long ago should do this exercise. Place a weight on a squat rack at approximately a medium height. Load the bar with sufficient weight and then take it with the grip of the hands respecting the width of the shoulders. Stand near the bar and use your legs, hips and lower back to lift the support shelf. With your arms straight, hold the bar as much as you can (try to tighten it as much as you can to maximize the effect of this exercise). Just before your grip falls, place the weight back on the shelf and rest before repeating the exercise. Try an increase in weight or the amount of time in the coming weeks and months.