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Video transcription

Hi, I'm Les Whitley. Today I'd like to talk to you a little bit about developing good forearm muscles. In doing so, you have to understand what the forearms are typically used for. Not only is it for a good grip and holding onto things that you need to, but also through every exercise that you can think where your hands are involved. Typically you have the pinch grip, where you're pinching things together, you have the open hand grip, or a closed grip, you also have flexion and extension of the forearms, flexion meaning curling up of the hand, extension meaning opening up of the hand. The hand muscles also too are involved, as when the fingers are brought in, it activates muscles of the forearms and when they're extended it's also the extension of the forearms. Training those muscles are equally as important to make sure you have opposition and balance to not overdo one or the other to minimize your chance of injury. One of the first exercises we think about is the actual grip or pinch. Pinch grip can be used in plate training, squeezing two, three, upwards of four plates as you're grip begins to improve. Holding them down by the side for fifteen, twenty, thirty seconds--up to a minute--to maximize your pinch grip power. Also incorporating that into a regular forearm training routine by adding a simple forearm curl into the motion. Another exercise, using your not so average gym tool, would be the hammer. Internal rotation, external rotation, also using muscles of the stabilizer for the forearms. A hammer's a great tool to use which you can find in your home or carry in a gym bag pretty easily because you never know when it may come in handy. Also too, full range of motion in all different exercises is a good way to incorporate forearm training in addition to improving your overall grip.