As stated in my previous
Training to the 5th Power blog, I commented on the importance of multi-joint training. As baseball players we cannot underestimate the importance of strong forearms. However, in various baseball performance training circles wrist curls, a single joint exercise usually performed sitting down and having minimal, if any, core involvement seems to be the exercise of choice for creating big forearms. Instead, train for grip strength as muscle integration goes beyond just the forearms. I know this is going to sound real obvious, but the grip strength necessary for hitting and throwing works in unison, not isolation, with the rest of the body. Therefore, training forearms with a single joint, isolated exercise (like wrist curls) just doesnt make sense. Instead perform multi-joint exercies/movements that require grip strength as a by product. One such exercise that also targets the core, is the recline row. Peforming this exercise greatly challenges grip strength so much that grip strength (or the lack of) becomes the limiting factor, not necessarily the prime movers. The recline row can be performed by utlizing nautical ropes (from gym class days) or,
my favorite, the JC 2.5" clamp grip with JC 48" specialty straps, designed by JC Santana.
Visit
http://www.ihpfit.com/ for these and other training tools.
Be sure to maintain alignment from shoulders to ankles. Start at a body angle of approximately 45 degrees progressing to an advanced level or angle almost paralell to the floor. Each level will challenge grip strength in turn delivering strong forearms.
Go hard in the yard.
Adam
