Grip Gains: Why You Need to Be Training Your Forearms

Unless you’re a bodybuilder or fitness model  — or Popeye impersonator — getting lean, sculpted forearms likely isn’t on the top on your training agenda. But it’s incredibly important to the overall muscular integrity and health of of your entire body.

One of the most important reasons to train your forearms is because stronger forearms contribute to a strong grip, and a strong grip not only helps you hold onto heavier weights, which will help you get leaner total body gains, but strong grip strength also benefits you beyond your sweat sessions, facilitating an easier day-to-day life. You can carry more groceries, open though stubborn jar lids and push and pull more in general. You’re also less likely to suffer from minor to major injuries, like acute strains to chronic conditions like carpal tunnel syndrome or tennis elbow.

A study published in the Journal of Strength and Conditioning Research has shown that grip strength can predict the overall muscular endurance and strength of a person. Stronger grip strength has also been linked to a lower risk of stroke and heart attack. It makes sense: grip strength increases overall muscular strength and endurance and better strength and endurance leads to better cardiovascular health.

So, let’s recap. The benefits of training your forearms include:

• Increased total body strength, since you will be able to hold more (and lift more) weight, whether it be grasping more weight on your barbell on getting a solid grip on your Challenger Bars to facilitate moves like chin ups, pull ups and hanging hip flexes.
• Functional training for everyday activities.
• Reduce likelihood of acute or chronic injury.
  Lower risk of heart attack and stroke.

In other words, you need to be training your forearms. The good news is you likely already are!  Even if you aren’t targeting your forearms, remember: anything that involves you using your grip trains your forearms, which is a good thing, because there are 20 muscles of the forearm and they all need some TLC. Not only do the muscles of the forearm contribute to grip strength, but they also help extend and flex your elbow and rotate your hand palm up and down.

Try these grip strengthening moves now!

Reverse Pull-Up

Barbell Bicep Curls

Pro-tip: Swap out a standard barbell for our new BodyBar. With 8 locking grips, you can adjust your grip and hit even more muscles of the forearm, giving you well-rounded grip training as well as total arm strength.

Pull-Up & Bridge

Another grip training move? Grab your barbell’s spring clips and squeeze and squeeze them in one hand. You can do this sitting around watching TV, so no excuses. Improve your grip, improve your gains!