Exercises to strengthen grip, forearms and wrists

Discussion in 'Boxing Training' started by elTerrible, Jan 27, 2010.


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  1. elTerrible

    elTerrible TeamElite General Manager Full Member

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    I have naturally small wrists and forearms. I thought maybe some of you know some good exercises to increase strength in that area as maybe some of you had small wrists/forearms you had to build up for boxing.

    I dont do many isolation exercises these days but I would like to focus on this area a bit.

    The only exercises I know as of right now are - wrist curls, that weight on a rope thing and hammer curls for the forearms.
     
    elTerrible, Jan 27, 2010
    elTerrible, Jan 27, 2010
    #1
  2. thejokerswild

    thejokerswild Guest

    Weightlifting is probably your only realistic answer. Or getting a real mans job :yep
     
    thejokerswild, Jan 27, 2010
    thejokerswild, Jan 27, 2010
    #2
  3. paloalto00

    paloalto00 Boxing Junkie Full Member

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    Dumbells, rowing machine, deadman's hang, curl bar with just your wrists
     
    paloalto00, Jan 27, 2010
    paloalto00, Jan 27, 2010
    #3
  4. scrap

    scrap Boxing Addict Full Member

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    Get on a Rockclimbing Wall strong arms and teaches Balance.
     
    scrap, Jan 27, 2010
    scrap, Jan 27, 2010
    #4
  5. suckay singh

    suckay singh Member Full Member

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    heavygrip handgripper thingy.

    knuckle push ups.

    barbell wrist curls.
     
    suckay singh, Jan 27, 2010
    suckay singh, Jan 27, 2010
    #5
  6. thejokerswild

    thejokerswild Guest

    Dips will get you there or chin ups.
     
    thejokerswild, Jan 27, 2010
    thejokerswild, Jan 27, 2010
    #6
  7. brown bomber

    brown bomber 2010 Poster of the Year Full Member

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    Finger point pressups are good for the wrists.
     
    brown bomber, Jan 27, 2010
    brown bomber, Jan 27, 2010
    #7
  8. elTerrible

    elTerrible TeamElite General Manager Full Member

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    Yeah thanks for the push up ones, I forgot about those. I may be going into the military so right now I am doing lots of jogging and some compound lifting with a stricter diet to try to loose this weight once and for all (around 20 lbs).

    I was looking at the forearms to help with my pushups which I know is part of their fitness assessments. I cant do the finger point ones but the fists ones will be a good idea.
     
    elTerrible, Jan 27, 2010
    elTerrible, Jan 27, 2010
    #8
  9. RightHooker

    RightHooker Active Member Full Member

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    RightHooker, Jan 27, 2010
    RightHooker, Jan 27, 2010
    #9
  10. RDJ

    RDJ Boxing Junkie banned

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    Manual labour would work, how about chopping some wood?

    When I'm at home watching TV I always squeeze a stress ball. One of these buggers:

    This content is protected
     
    RDJ, Jan 27, 2010
    RDJ, Jan 27, 2010
    #10
  11. Bodi

    Bodi Well-Known Member Full Member

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    Get a long piece of thick rope (thicker the better) rope, find a big tree and loop your rope over a strong branch and start climbing.

    Also use a rope or towel draped over a pull up bar for pull ups.

    My favorite is pinch grip pull ups. If you have access to a room with wooden beams across the ceiling, grip hold of them and start pulling - bear in mind that this is extremely difficult though.
     
    Bodi, Jan 27, 2010
    Bodi, Jan 27, 2010
    #11
  12. AndrewFFC

    AndrewFFC Well-Known Member Full Member

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    I have the wrists of a 11 year old girl.
     
    AndrewFFC, Jan 27, 2010
    AndrewFFC, Jan 27, 2010
    #12
  13. elTerrible

    elTerrible TeamElite General Manager Full Member

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    Yeah I am trying to be more active in general too. I spent about 2 hours raking the yard after I did my official workout yesterday. My current job isnt super intense but I am moving around the whole time stacking shelves so I am active during it. We got one of them grip things somewhere, I got to find it.
     
    elTerrible, Jan 27, 2010
    elTerrible, Jan 27, 2010
    #13
  14. boxingtactics07

    boxingtactics07 Active Member Full Member

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    Here's an old program that i was sent that may interest you (covers the basic support strength, crushing strength, pinching strength, and wrist strength that the hands provide). You perform each exercise at the end of the workout day (if there is one on that day).

    monday: 4X45-Second Overhand Barbell/Dumbbell Holds OR Dumbbell Farmers Walks
    tuesday: 3XWrist roller OR basic 3 sets of wrist curls and 3 sets of wrist extensions
    wednesday: 3X10.0LB plate grip pinches for time (use 2-3 per hand)
    thursday: 5X5 plate loaded grip machine OR 5X gripper (ie: captain of crush)
    friday: 4X6 hammers curls OR 4XMAX towel pullups
    weekend: rest
     
    boxingtactics07, Jan 27, 2010
    boxingtactics07, Jan 27, 2010
    #14
  15. Punisher33

    Punisher33 Obsessed with Boxing Full Member

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    A wrist roller is your best bet, it will strengthen your forearms the best.
     
    Punisher33, Jan 28, 2010
    Punisher33, Jan 28, 2010
    #15
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