Forearms and hands - strength and endurance

[hopkins_student]

I've recently started working on getting more fit from a general conditioning standpoint. I'm not looking to bulk up dramatically or lift absurdly heavy things, however it would be extremely helpful in my line of work if I had greater strength and endurance with the muscles of my forearms and hands. What are your recommendations for exercises focused around strengthening hands and forearms?

Thanks, HS.

 

[why]

Joke in 3...2...1...

 

[ryoneo]

A lot of NFL running back do pull-ups with a thicker bar. Helps improve grip strength, so they can hold on to the football better.

 

[globetrotter]

kettle bells and club bells

 

[curzon]

Simple and effective. Rope climbing is great too, but tough to set up.

If you have plates grab w/ your fingers, raise your hands to shoulder level, and hold as long an possible. Caution: do this over thick padding in case you drop the plates.

 

[fuji]

How has deadlifting or static holds not been mentioned.

 

[Rambo]



How has deadlifting or static holds not been mentioned.

This isn't Random Health & Exercise.

 

[knucks]

grippers, towel pullups, rope ****

fat grips.

 

[Reggs]

Why care about hands? Muscular hands are very unattractive.

 

[Lagrangian]



Why care about hands? Muscular hands are very unattractive.

lol gtfo

 

[rjmaiorano]

Holy Hell I haven't posted in forever

Holy Hell when was the was the last time Why posted?

Holy sweet **** go climb a rock... or get a hang board if you just want to train.

 

[deadly7]



I've recently started working on getting more fit from a general conditioning standpoint. I'm not looking to bulk up dramatically or lift absurdly heavy things, however it would be extremely helpful in my line of work if I had greater strength and endurance with the muscles of my forearms and hands. What are your recommendations for exercises focused around strengthening hands and forearms?
Thanks, HS.

If gym: climbing wall , pull-ups, thick bar pull-ups
If really badass gym: climbing rope

If home:

kettle bells and club bells

Wrist curls are a pure isolating lift for forearms

Simple and effective. Rope climbing is great too, but tough to set up.
If you have plates grab w/ your fingers, raise your hands to shoulder level, and hold as long an possible. Caution: do this over thick padding in case you drop the plates.

That hand grip is ******* lethal. I've used it before and it hurts like bawlz.

How has deadlifting or static holds not been mentioned.

Doesn't want to bulk and DLs are counterproductive if he just wants to be conditioned (I'm guessing cardiovascular/endurance training?).

This isn't Random Health & Exercise.

Also this.

grippers, towel pullups, rope ****
fat grips.

+1

 

[hopkins_student]

Thanks for your replies.

Why care about hands? Muscular hands are very unattractive.

In neurosurgery, particularly spine surgery, we use a lot of handheld instruments to remove bone and it's more difficult and less safe if you don't have good control because your hands are tired.

 

[Nereis]

Bulking is a function of how much protein and calories you take in. If you want to get strong then you can either do lifts traditionally associated with powerlifting or buy specialised hand grip training equipment. The first you can do with a gym that has an Olympic bar and crash plates. Contrary to popular opinion deadlifts are not just beneficial to bulkers, but also anyone who wants to get strong in general. Throw it in as something to do on leg day that also trains your grip.

If you want to go purely grip strength though, buy the Captain of Crush grippers. I used those to train towards one armed pullups.

 

[fuji]



Thanks for your replies. In neurosurgery, particularly spine surgery, we use a lot of handheld instruments to remove bone and it's more difficult and less safe if you don't have good control because your hands are tired.

This sounds like a very good reason to strengthen your hands.