excellent Forearm/grip excerize

[shaggz]

BeST Forearm/grip excerize

just thought Id share this with you guys. I learned this from a friend who does competition climbing. he weighs 140, compared to my 190, but his forearms arms and biceps are oddly bigger and more vacular looking than mine. I asked him what he does, and he told me. now, I do it, and im noticed MASSIVE increase in griping strength, as well as thickening of my foearms and sculpting on my biceps.

its a home excerize. you will need to create this device. all you need
-2 soft balls
- 2 hook screws, with long threads
- about 4- 6 feet of rope

screw the hook in to the soft ball, tie the rope to it. at the other end of the rope, I then used a large "bowline" knot at the other end. I then hung it from my pull up bar. The idea is just to have it hang somehow though, however is best for you. practice just by leaning back and holding your self up at first, and do some cheating pull ups. after you get used to it ,and get stronger, youll hang longer, eventually holding your entire weight up. switch your grips(switching between your index and middle finger, to between your middle and ring finger. i usually have a chair in front of me to rest my feet on, controlling how much weight i am holding up. practice length of holding your self up, as well as doing pull ups.
heres some pics. hope some of you guys find this helpful. it really works.

 

[roidedsurfbum]

Wow, I'm surprised the hook screws can handle the weight. Are you doing an actual pull-up routine with it, or more of a hang on as long as you can?

 

[Mr P]

awsome technique,thanks

 

[shaggz]

i do more of a hang. 3 differ positions, each position tried with both types of the finger grips I explained in first post. 1 palms facing away, 2 palms facing each other, and 3 palms facing towards you - hitting the forearm from several angles. i try to to do at least each postion for 30- 40 seconds, switching my finger grip half way through.

my freind actually does Pull ups on them. but he also weighs only 140ish pounds..easier for him lol and hes also a climber. so hes used to hanging all the time.

this excerize will really increase the circumfernace of your forearms, all the way near to your wrist . my grip honestly feels 10 times more powerful since of done this. ive noticed my fingers even thickening up a bit. dont do it more than twice a week though, your tendens need time to recover and rest!

 

[tman55]

all that really is good stuff! So are Deads!!! I think i will try it.

 

[budthespud]

Another good one is a plate pinch . Take 2 10lb plates in one hand and hold them together without letting them slip. You can just walk around the gym and check out the girls doing lunges or do them between sets or at home watching TV..........

 

[Loaded Gun]

Ok, so you do you hold onto the softball or the rope? How long are the threads on the eye hooks?

 

[shaggz]

Ok, so you do you hold onto the softball or the rope? How long are the threads on the eye hooks?

hold on to the soft balls.

thread should be AT least half the ball in diameter. the longest threads you can find with out come through the other end of the ball would be best probably