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Performance Insiders

May 26, 2009 RSS


performance insiders question
performance insiders
(Chris Philpot)
I'm a beginning climber. My hands and forearms are relatively weak, and cramp up easily. What are the best exercises to increase hand and forearm strength?

— The Editors
Santa Fe, New Mexico



performance insiders answer

If you can do a pull-up, try modifying the traditional technique by draping two gym towels over the pull-up bar so both ends of each towel hang down. Then perform your chin-ups and pull-ups gripping the towels, not the bar. This poses a greater challenge to the strength of your hands, wrists and forearms.

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Too hard? Try hanging from the bar with your arms and body completely straight, and increase your hang time each session. When you're able to hang for a minute, make it harder by wearing a weight vest or hang using just one hand for a short period of time before switching hands and alternating back and forth.

-- Nick Anthony, Performance Specialist, Athletes' Performance



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The team of experts at Core Performance trains everyone from Olympic Gold Medalists to Super Bowl champions and All-Stars in every major sport. For a listing of the experts and their specialties, click here.