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Forearms

kendoNagasaki

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Apr 24, 2023
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Like my name suggests I'm a Kendo practitioner and although I get indirect forearm training during training I would like to get some direct forearm training in with weights.
Kendo requires short aggressive attacks but in competition training it's tough.
Any ideas?
I have only a dumbbell & barbell set to use.
I've seen people training with a wooden stick with a rope & weight twisting it. Anything in this training?

Thanks
KendoNagasaki
 
Wrist curls, reverse wrist curls are something i used in the past. Static holds with heavy weights are another. The wrist roller is an option as well.
 
Wrist curls, reverse wrist curls are something i used in the past. Static holds with heavy weights are another. The wrist roller is an option as well.
Aren't these Gripper things good? Maybe not directly forearms
 
Aren't these Gripper things good? Maybe not directly forearms
I wouldn't get excited about them. If moving weight works for other muscles it should work for forearm muscles. Stretch and contract. It is not rocket science.
 
Do you have access to a pull up bar? I definitely noticed growth in my forearms as I’ve been able to do more pull-ups. As well as leg lifts. Anything hanging.
 
I wouldn't get excited about them. If moving weight works for other muscles it should work for forearm muscles. Stretch and contract. It is not rocket science.
What about the hammer strength gripper? Like you can put on a bunch of plates and top and bottom you squeeze together.
 
What about the hammer strength gripper? Like you can put on a bunch of plates and top and bottom you squeeze together.
I've never seen one in person just on YouTube but they look like fun.

Watch arm wrestler training exercise they have a lot of variation to strength the forearm bicep and hand
 
Do you have access to a pull up bar? I definitely noticed growth in my forearms as I’ve been able to do more pull-ups. As well as leg lifts. Anything hanging.
Yeah I've a free standing chin/ dip station at home.
Need to get back into doing them. I can do pronated, supinated, neutral hammer grip on my bar.
 
What about the hammer strength gripper? Like you can put on a bunch of plates and top and bottom you squeeze together.
Can work i would guess. But it seems one cab just do the same thing with dumbbells' or a barbell. Which is what i have done in the past.
 
Like my name suggests I'm a Kendo practitioner and although I get indirect forearm training during training I would like to get some direct forearm training in with weights.
Kendo requires short aggressive attacks but in competition training it's tough.
Any ideas?
I have only a dumbbell & barbell set to use.
I've seen people training with a wooden stick with a rope & weight twisting it. Anything in this training?

Thanks
KendoNagasaki
Farmer’s walks are great forearm developers. Also, for your sport, kettlebell swings work the forearms and grip without causing wrist pain.
 
Near the end of this year I'm going to Japan for a whole months training.
Will be brutal but interesting
 
In addition to loaded carries I have seen improvement with behind the back wrist curls with a barbell or on a cable stack.

Something of note in my experience, strength can be built but similar to calves, size may difficult to add for some people. Not sure if anyone else here has had the same experience.
 

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