Hanging to Build the Forearms

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Hanging is a great way to build up forearm strength and get a better grip. Learn about hanging to build the forearms with help from a pro track and field sprinter in this free video clip.

Part of the Video Series: Outdoor Exercises
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Video Transcript

Hi, my name is Steven Benedict. I'm a strength and conditioning coach and a performance enhancement specialist. Today, we are going to be talking about how to build up forearm strength and get a better grip. So, a simple exercise that you can do in order to build these areas up is to hang from a simple chin up bar. So, let's do a couple of timed reps, and then we'll talk about how to progress these exercises in order to help you out in other exercises like barbell and dumbbells. So all you need here is a chin up bar. And all you are going to do is just grab the chin up bar, a good grip. Wrap you thumbs on it and just hang. Here you want to start off with about 30 second reps. And then as you improve and your strength gets better you can go to a 35 second, 45, 50 and so on. That's your hang. Now to improve these or to progress these to make them a little more difficult as you get better with your grip, you can either add towels hanging up from the bar. Hold the towels and hang those. That will cause you to use more grip strength in your forearms and also in your hands. It's Steven Benedict follow me over at www.stevenbenedict.com. Or at twitter benedict_steven. Now remember, the best results you can get is to train like an athlete, train with an athlete.


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