A Simple Guide to Blow Up Your Forearms & Grip Strength
161,143
Published 2024-04-25
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00:00 - Timestamps because Uncle Eugene cares
00:46 - Functional Anatomy of the Forearm muscles
02:48 - Are Lifting Straps Cheating?
03:54 - Planning Your Forearm Workouts (Sample Workouts)
07:46 - Full Training Week
This comprehensive guide unveils the secrets to developing robust forearms and a formidable grip. We begin by dissecting the functional anatomy of the forearms, highlighting the eight primary actions performed by these muscles. Understanding these movements is crucial for optimizing your training routine and preventing injury.
Next, we delve into the three key principles of effective forearm and grip training: targeting all muscle groups through their full range of motion, emphasizing strength and endurance, and prioritizing joint health and mobility. By incorporating these principles into your workouts, you'll not only build size and strength but also enhance resilience and reduce the risk of injury.
I'll explore a wide array of exercises tailored to each specific forearm action, including flexion, pronation, supination, wrist deviation, and extension/flexion. From classic movements like hammer curls to innovative techniques using cables and dowel rods, you'll discover a variety of options to challenge your forearms and maximize growth potential.
Additionally, I address the age-old debate surrounding lifting straps, emphasizing their importance for optimizing training intensity and managing fatigue. While grip strength is essential, lifting straps provide invaluable support during compound lifts, ensuring that your forearms receive adequate stimulation without compromising performance.
To help you structure your training plan, there's four main categories: size, strength, endurance, and general preparedness. Whether you're aiming to pack on muscle mass or enhance grip endurance, I provide practical recommendations and sample workout routines to guide your journey.
Finally, I offer valuable insights into managing elbow and wrist pain, emphasizing the importance of proper form, training volume, and recovery strategies. By following the recommendations outlined in this guide, you'll unlock the full potential of your forearms and grip strength while minimizing the risk of overuse injuries.
All Comments (21)
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As a physiotherapist student I would just like to express how much i enjoyed this video. From the breakdown of the functional anatomy to your suggested sample workout. This video is gold! Best spent minutes on youtube in long time. Salute!
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Just when I needed help with my forearms Uncle Eugene comes in to save the day. Absolutely top tier and will be checking out the forearms section of the app!
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3 months to get over a forearm injury/tennis elbow, I definitely need to watch this one. I went a bit too heavy on a new kettlebell exercise, Won't make that mistake a again!
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I had extremely severe elbow pain for years when training, then once i started training my forearms through all of their functions, my pain went away. I also got stronger on all exercises that involve the arms in any way. Dont neglect the forearms. I learned the hard way.
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such an underrated area of training, especially for martial artists like myself. i try to do some of each of these everyday because they are very easy to train anywhere and grip recovers ultra quick! thank you for this amazing video ill be see ti check out some of these movements
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One of the best forearm videos I've come across yet!! Thank you!!
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I have an old GSW injury to the forearm, and many of these are extremely difficult for me to do. However, by gritting through it, I've still seen good results, even at the baby weight I do.
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Getting straps was one of those good things I did. Made me focus on the muscles I actually came to the gym to work on. Made it possible to push them quite farther. For the forearms. Cant really find that sweet spot for the rotation movement with cables. Putting the machine below makes the movement short and stiff. On the top - better, but the cable/rope eats into the arm, making the movement painful, but not productive. Thanks for this vid. Definitely stuff to try out.
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Eugene, fantastic video. Not only is quality, but the content as well. Well done on packing that much info into 9mins. Thankyou. 🤙🏼
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Those weighted rods are a super cool way to train the forearms i never would have thought of that
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Wrist Roller is humbling to say the least
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You sir, are gold! Thank you
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i think it is worth mentioning- forearm training on the start of leg days - using straps!
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Man this might be the most informative video out the in the universe
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This is just what I needed as forearms are a weak point of mine. Thanks!
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simple easy and efficient breakdown 👍
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If you have a tennis elbow, tendon rupture, or other similar issues, then there might not be many exercises you can do. So far the only somewhat forearm specific exercise I have found that I'm able to do is Bottoms-up plate press.
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For wrist deviation, as I do not have a thick wooden stick, I grab a 30 lbs barbell by the middle and perform the exercise. I've also started a few weeks ago grabbing and holding with one hand a dumbbell by the weight end for 30 seconds to increase my grip strength.
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Imagine being so fucking jacked that when you flex in a supinated or pronated position, you can see the different parts of the forearm 😭😭
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My forearms already take a pounding. They're mad at me.
