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8 Ways to Train the Forearms For Maximum Grip Strength and Size - Wrist Curls Not Included! by Nick Nilsson

I'll be honest...direct forearm and grip training is something you don't see a whole lot of people doing in the gym. It's not glamorous, it's hard work, it takes time away from more "viewable" bodyparts, and the training it takes to really get results can be downright painful!

So that intro didn't send you packing? Good. That means you're serious about building stronger forearms and better grip strength! NOW we can get started.

Grip strength is extremely useful in so many ways...the stronger your grip, the heavier the weight you can lift and the longer you can hold it. In the majority of heavy pulling exercises, grip strength is the limiting factor. Building thick, meaty forearms is a great physique enhancement - quite often, the forearms are the only visible muscles that aren't covered up by clothing!

I've found that the most effective forearm and grip strength exercises AREN'T the typical wrist curls you see many people doing in the gym. Sure, you can get a good pump and a good burn when doing them but how practical are they when it comes to "real world" gripping?

The following exercises, tips and techniques are all about "practical." Here they are in no particular order:

1. A Bucket of Sand

Get a bucket and some playground sand from a home improvement store (it's about 3 or 4 bucks for a bag of 50 lbs so it's really not expensive). Fill the bucket up with sand. Now dive your hand into the bucket and start working your fingers through the sand.

A few minutes of this and your forearms and all the small muscles in your hand will be fried! Switch to the other hand and go again. The sand provides excellent all-over resistance for maximizing the effects on the hands, fingers and forearms.

2. Squeezing a Tennis Ball

If you can't afford a fancy gripper, just get an old tennis ball and squeeze it repeatedly while you're watching TV. Hockey legend Gordie Howe used to do this constantly and he had some of the strongest forearms (and one of the hardest slapshots!) in the NHL. Simple, convenient and effective. No excuses.

3. Barbell Static Holds

Set up a barbell in a power rack with the rails set just above your knee level. Load up a bar (use moderate weight to start with). Now stand BESIDE the bar, reach down and grip it in the center with ONE hand. Stand up with the bar and just hold it for as long as you can until your grip gives out.

Not only are you fighting directly against gravity, you're also fighting to balance the bar in one hand. Very effective on the forearms and on the grip!

4. Farmers Walks

Grab a pair of heavy dumbells and go for a walk. Literally. Just pick them up and walk until you can't hold onto the dumbells anymore! Gripping heavy objects while walking creates a lot of instability, which will work the forearms very strongly.

And it doesn't have to just be limited to dumbells...there are Farmer's Walk handles that you can buy that work for this. You can also use a couple of EZ Curl bars loaded up and get the benefits of the Farmer's Walk AND the barbell static holds. Heck even walking with a couple of pails of that sand from the first tip is another way to go. Don't limit yourself to conventional items...even a couple of heavy bags of dog food will work!

5. Thick Bar Exercises

Gripping around a larger diameter is a not-so-secret "secret" that strength competitors often use to develop grip strength. Gripping around a thicker bar puts a very different stress on the grip and forearms, resulting in fast improvements in those areas.

You can use bars that are built thick for this (you may have seen "Fat Bars"), or you can use other things to make your own thick bars. Tape is often used to accomplish this (wrapping tape around a bar or dumbell handle repeatedly until it's thicker in size).

A technique I like to use is to get some foam pipe insulation from the hardware store, cut off a couple of 5 inch sections then set THOSE on the bar. Grip on those when you're doing you're training and you'll notice a big different in forearm activation (it's dirt-cheap and TEMPORARY, which is nice if you train in a commercial gym which would frown on you wrapping duct tape around their bars).

6. Do Reverse Curls

Not reverse wrist curls...actual Reverse Barbell Curls. This will hit the forearms very strongly AND, as you fatigue, your grip will get a great workout because it's the only thing keeping the bar from dropping out of your hands (not the case with regular barbell curls).

7. Don't Use Wrist Straps

This is a simple thing but very important. If you constantly use wrist wraps or other grip assistance, you'll never fully develop your own grip strength, which will limit you in the long run. It's fine to use grip assistance once in awhile and for maximum lifts, but the more you rely on them, the less grip strength and forearm development you'll get.

8. Hanging

Sounds easy enough, right? Grab a chin-up bar and just hang from it until you can't hold on anymore. And I mean until you're hanging by your fingertips and then you slip off the bar because your hands lock up with lactic acid.

You'll get a great stretch in your upper body and you'll improve your grip strength at the same time.

CONCLUSION:

If you're looking for forearm size and maximum grip strength but wrist curls aren't doing the job, change things up with these techniques. They're easy to implement and VERY effective - no excuses for not getting results!

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including "Muscle Explosion! 28 Days To Maximum Mass" & "Metabolic Surge - Rapid Fat Loss" - http://www.fitness-ebooks.com

Article Source: http://www.earticlesonline.com/Article/8-Ways-to-Train-the-Forearms-For-Maximum-Grip-Strength-and-Size---Wrist-Curls-Not-Included-/426675

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2 Finger Rubber Bowling Ball - 2.5 Lbs. $19.04 This replacement rubber bowling ball for kids has 2 sets of 2 finger holes to fit most hands. 2.5 lbs.This is not an official sized bowling ball. Hand: Right

Wii - Bowling Ball $41.13 Turn every Wii bowling experience into a perfect 300 with the Bowling Ball for Wii. This ultra-realistic accessory, allows you to mimic all the critical motions a striking performance requires. This Wii peripheral is the first of its kind to be fashioned after an authentic bowling ball, turning your wii-mote into the optimum performance-enhancing accessory! Manufacturer: CTA Digital, Inc Manufacturer Part Number: WII-BOWL Manufacturer Website Address: www.ctadigital.com Brand Name: CTA Digital Product Name: Bowling Ball for Wii Product Type: Gaming Controller Accessory Package Contents: Bowling Ball for Wii Tightening wrist strap Removable Bowling ball finger plugs Compatibility: Wii Motion Plus Supported Wii Games: Wii Sports Resort Wii Sports Brunswick Pro Bowling Ten Pin Alley 2 AMF Bowling: World Lanes AMF Bowling: Pinbusters! Any other Wii Bowling games that require the Wii Remote

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PlayStation Move Bowling Ball $19.94 If you want a more realistic bowling experience while using the Move controller, you'll need CTA Digital's Bowling Ball for the PlayStation Move. This ultra-realistic accessory looks and feels like the same ball you'd find in an actual bowling alley but with all the functions of a Move controller. Simply insert the Move controller into the slot and you’re ready to play! The Bowling Ball for PlayStation Move is compatible with all Move bowling titles including High Velocity Bowling and Brunswick Pro Bowling and is also equipped for both right and left handed players. It also features all the other buttons found on the Move Motion Controller as well as additional finger slots to accommodate smaller fingers. Now get ready to rack up those strikes! Specifications: A transparent window allows the Move Camera to track your movements with precision. The durable plastic housing keeps the Move Motion Controller protected. T buttons for both right and left handed players. Silicone Finger Slots to accommodate smaller fingers. All buttons on the Move Motion Controller can be accessed on the bowling ball.

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5 lb. Rubber Bowling Ball $39.25 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Replacement ball for GameCraft Bowling Set.

CTA Digital Bowling Ball for Wii $27.99 CTA Digital Bowling Ball for Wii, Turn every Wii bowling experience into a perfect 300 with the Bowling Ball for Wii. This ultra-realistic accessory, allows you to mimic all the critical motions a ‘striking’ performance requires. This Wii peripheral is the first of its kind to be fashioned after an authentic bowling ball, turning your wii-mote into the optimum performance-enhancing accessory. To operate simply press the release button to open the ball in half, place the Wii remote inside (even with a Wii Motion Plus adapter connected) and close the ball. Once the remote is set inside, plug the three holes with your fingers as you would an actual bowling ball. Lastly, make sure to wear the wrist strap securely around your wrist, this will prevent the ball from accidently flying out of your hand, and you are ready to bowl virtual strikes like a Pro. Everything you need to take bowling to the next level

CTA Digital Bowling Ball For Xbox 360 Kinect $19.99 Type: Kinect Features: If you want a more realistic bowling experience while using Kinect, you'll need CTA Digital's Bowling Ball for the XBOX 360 Kinect. This ultra-realistic accessory looks and feels like the same ball you'd find in an actual bowling alley. The Bowling Ball for XBOX 360 Kinect is compatible with all Kinect bowling titles including Kinect Sports and Brunswick Pro Bowling and also features a locking wrist strap to safely secure the ball to your wrist. Now get ready to rack up those strikes! Compatible with all bowling based XBOX 360 Kinect titles. Looks and feels just like an actual bowling ball, but weighs much less. Finger holes provide a realistic bowling sensation. Wrist Strap secures the bowling ball to your wrist for safety. Package Includes: (1) Bowling Ball for XBOX 360 Kinect (1) Locking Wrist Strap

Rhino Skin® Coated Foam Bowling Balls $187.04 Quality coated foam bowling balls designed with 2 sets of 3-finger hole patterns to accommodate all age levels. Each ball weighs 1.5 lbs. Each set includes 1 of each color: Blue, Green, Orange, Purple, Red and Yellow. Hand: Right

CTA Bowling Ball For PlayStation Move $19.99 Type: Move accessory Features: Compatible with all bowling based PlayStation Move titles. Looks and feels just like an actual bowling ball, but weighs much less. Finger holes provide a realistic bowling sensation. Wrist Strap secures the bowling ball to your wrist for safety. A transparent window allows the Move Camera to track your movements with precision. The durable plastic housing keeps the Move Motion Controller protected. T buttons for both right and left handed players. Silicone Finger Slots to accommodate smaller fingers. All buttons on the Move Motion Controller can be accessed on the bowling ball. Specifications: Package Includes: (1) Bowling Ball for PlayStation Move (1) Locking Wrist Strap (6) Silicone Finger Slots

Toysmith: Minature Bowling Set Novelty $3.99 MINI BOWLING GAME by Toysmith. 10 mini bowling pins. 1 mini bowling ball. Try for a strike today.

Monster Bowling $980 Don't usually get that "warm and fuzzy" feeling when bowling? Well, that's about to change! Our amazingly creative monster bowling set adds color, texture and a whole lot of eyes to a familiar game! Includes six furry, textured pins and one beastly ball in a zippered carrying case.

Weighted Bowling Pin Set $103.48 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.This set plays almost like the real thing. The weighted pins react more realistically when hit. Set includes ten 15" H pins weighing almost 2 lbs. each, one 4.5 lb. ball, set up sheet and score pad.

Rhino Skin® Coated Foam Bowling Balls (Set of 6) $252.99 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Quality coated foam bowling balls designed with 2 sets of 3-finger hole patterns to accommodate all age levels. Each ball weighs 1.5 lbs. Each set includes 1 of each color: Blue, Green, Orange, Purple, Red and Yellow. Goes great with the Multi-Color Foam Bowling Pin Set.

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Bowling Zombies $13.38 There are some trouble-makers in town. They're hungry, they're rotting, and they're just plain dead! Can you bowl the helpless damsel to freedom without being eaten? This fun table-top bowling game is designed for take-anywhere play, while at home, work or digging up old friends. Whether you're a zombie hunter or a helpless damsel yourself, you are sure to have an exciting time knocking down zombies while avoiding a lethal knock to the blonde-haired damsel herself.Features hand-painted wooden pins and bowling ball and is packaged in a travel friendly tube.For 1 player, ages 8 and up.Contents Include: 1 Wooden Bowling Ball, 10 Wooden Bowling Pins (4 inches tall). Type: Board Games Gender: Unisex Age: Child,Teen,Adult

Nintendo Wii Bowling Ball With Locking Wrist Strap $20.94 Turn every Wii bowling experience into a perfect 300 with the Bowling Ball for Wii. This ultra-realistic accessory, allows you to mimic all the critical motions a ‘striking’ performance requires. This Wii peripheral is the first of its kind to be fashioned after an authentic bowling ball, turning your wii-mote into the optimum performance-enhancing accessory! To operate simply press the release button to open the ball in half, place the Wii remote (even with a Wii Motion Plus adapter, if you have one) inside and close the ball. Compatible with the Once the remote is set inside, plug the three holes with your fingers, as you would a bowling ball. Lastly, make sure to wear the wrist strap securely around your wrist, lock the strap to tighten the hold, preventing the ball from accidently flying out of your hand, and you are ready to bowl virtual strikes like a Pro!

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