The Way To Start Forearm Exercises Using Thick Bars

The most effective and quickest method to start conditioning your forearms is by employing a thicker barbell in strength training. It adds little time to the training session, but contributes strain on the forearm muscle groups. Rather than making use of the regular 1 inch barbell, you can utilize a 2 inch size bar for 1 or 2 sets of an individual exercise.

For many different sports, the best way to start forearm exercises to strengthen the forearms and wrists is to use a 2 inch bar during one of the exercises you normally do otherwise. It will increase grip, wrist and forearm strength all at the same time. During one of the last exercises to be done that day, use a thick bar for one or two sets. It is done on one of the last exercises because the grip will be weaker after the exercise, so you will not get as much out of the exercises for your other muscles that come afterwards. You will not be able to lift as much and thus your other muscles will not get as much work. Because you cannot use as much weight with the thick handled bar, you should not do your heaviest set with the thick bar, unless you do not want to work the other target muscle as much.

I believe two of the most beneficial exercises for starters are triceps extensions and biceps curls. The poundage involved is not as heavy as with exercises used to work the chest, back or shoulders, so consequently the force on a wrist won’t be as large and should be approximately the most suitable level to work the forearm, wrist and hand without quite the same likelihood of harm. The strain on the wrist is a torque to the wrist’s supporting tissues and subsequently will strengthen the supporting tendons and ligaments. This permits the muscle attachments and joint soft tissues to at a similar rate as the hand and forearm muscles grow in capability.

The further exercises are determined by the player’s choosing. After allowing a number of weeks for the tendons, muscles and ligaments to readjust to the recent stresses, other movements can be performed employing the 2 inch bar. The full amount of work to be attempted with the 2 inch bar varies according to how much a better grip matters to the trainee in contrast to what degree other groups of muscles matter. For activities that will not involve the hands much, like sprinting, grip is rather inconsequential. For sports along the lines of MMA, a powerful grip could produce a significant change and should have a more beneficial place.

The types of athletes that are helped the most with the thick bar exercises are those that have to apply grip with the outstretched fingers, such as wrestlers, football players who have to grab, rock climbers, and those who handle large diameter balls, such as basketballs, soft balls or water polo balls.

Jim Smith has had more than 50 years experience with resistance training, and began forearm exercises when he noticed his forearm strength getting weaker.