Get a Grip?

What’s the point?

The forearm contains a lot of muscles that perform very complex actions such as control of your individual fingers, hand grip, wrist flexion and extension. Important for gamers, writers and sportsmen alike.

A strong forearm will make it easier to complete more day to day tasks. Such as being more able to twist that jar lid off, hang on to your large dog’s leash or carry heavy loads.

The forearms are utilized in many exercises. Strong forearms translate to stronger grip strength. This can allow you to squeeze harder, engage more muscles, and generate more force during your workouts. Any number of exercises like chin-ups or any climbing movement, you’d need to have good grip-strength.

If you’re in to any sport that involves throwing, it’s that final wrist-motion that imparts the last bit of velocity to whatever you’re throwing.

There is very little downside to giving your forearm 5-10 minutes of your attention to benefit your overall abilities and skills.

Start small, build up.

One day at a time.

Warm Up

This first video includes some exercises that can be done without dumbbells so can be done anywhere, without much fuss.

This next video shows some examples of other weighted objects that could be used instead of dumbbells, if you don’t have any to hand. Comment below with any useful low weight suggestions that could be used in place of dumbbells, like small water bottles, etc.

Alternative Equipment

This next video shows further exercises that is more suited to the gym environment. However it can be done at home using low-cost, smaller exercise equipment including resistance bands with handle, looped resistance bands, or replacing weight bars with similar items found in the home, like a mop pole.

Seated Exercises

Warm Up, Warm Down or Rest Day

For something a little more gentle to do at home with general household items like a soft hand towel this video is suitable for most ages and abilities. The activities could also be integrated with a sensory material to enhance bodily feedback or increase engagement.

No Equipment Needed

Stretches, shakes, twists and claps to focus on finger joints, hands and wrists to improve circulation, ease strain and strengthen muscles and improve general movement.