I wrote this unique way of training forearms/grip awhile ago but can’t seem to find the posts. At the request of a forum member, I’ll re-write it the best I can. This type of training you may be familiar with. You may find similiar training at a host of other grip speciality websites.
What I like the most of this type of training is: One, its fun. Two, it alows the grip and forearm to be trained in concentric, eccentric and isometric contractions nearly all at the same time. Three, the versatility. Depending on your needs you can use it in a warm-up as an injury prevention movement (which is great for contact and collision type athletes) or at the end for a finishing movement.
Lets get started.
Get a sledgehammer, an eight pound one will do. On the shaft, measure out the length in inches. Then at every inch, write a number starting with number one and continuing the numbers until you get to the bottom.
The reason is you want to have a way to remember where you trained at the previously day and a way to gauge your progress. You can also tape “rings” around the shaft as well.
The closer your hand is to the head the easier the exercise is and inversely the further away the more difficult it becomes.
Exercise #1
Hold the sledgehammer in your hand with the head upright as if performing a hammer curl. With your elbow at ninety-degrees, your upper arm glued to your side and scapula retracted, abs and glutes tight. Slowly lower the head so that your palm now faces the ground. Reverse movement so that the palm of your hand now faces the sky.
Exercise#2
Arm is straight, glued to your side. Scapula retracted, abs and glutes tight. Hold the sledgehammer at the shaft so that head is facing forward, like you would if you where using it strike something. Slowly, flex your wrist so that your thumb moves closer to your radius (bone on the thumb side of your forearm). Make sure that you are getting true “sideways” movement and not getting wrist extension.
Exercise #3
Same setup as above except now the sledgehammer is held backwards with the head facing away from you. Slowly bring your pinkie finger closer towards your ulna (bone on the pinkie side of your forearm). Again, make sure you’re getting true “sideways” flexion and not
wrist flexion. You may find that you are stronger on this movement than on exercise #2.
*Perform equal reps/weight on the dominant side.
*You can use a sledgehammer in each hand if you are that coordinated. This works well in an injury prevention program. Using two sledges is not reccomended in an acute injury or with wrist instability. If you use two, make sure they are off equal weight.
*I reccomend starting off with higher reps for everyone. 2-3 sets of 20 slow, controlled reps.
*After a period of time you can increase the speed of the movement. I don’t reccomend fast tempo movements to athletes with wrist or elbow instability.