Plugin 6 Forearm Strengthening Exercises

7/29/2019 Plugin 6 Forearm Strengthening Exercises

1/12

1 | P a g e w w w . j u d o s t r e n g t h . c o m


2/12


Disclaimer & WaiverThe exercises and information contained within this book may be too difficult or

dangerous for some people, and the reader(s) should consult a physician beforeengaging in them.

The author and publisher of this book are not responsible in any manner

whatsoever for any injury which may occur through reading and following the

instructions herein.

TERMS AND CONDITIONS

1. I am aware that Matthew DAquino, is not a medical doctor and does not

qualify to determine a participants physical capability to engage in strenuous

exercise.

2. Medical clearance from my physician may be required prior to participation in

any exercise program and/or engaging in any of the exercises contained within

this manual.

WAIVER AND RELEASE OF LIABILITY:

(Read carefully before performing any exercises in this manual)

I understand and acknowledge that there are risks involved in participating in any

exercise program and/or any exercises contained within this manual. In

consideration for being allowed to utilize the information within this manual, I

agree that I will assume the risk and full responsibility for determining the needfor medical clearance from a physician and obtaining such clearance, the safety

and/or efficacy of any exercise program recommended to me, and any and all

injuries, losses, or damages, which might occur to me and/or to my family while

utilizing the information in this manual and to the maximum extent allowed by

law I agree to waive and release any and all claims, suits, or related causes of

action against Matthew DAquino or their employees, or affiliates for injury, loss,

death, costs or other damages to me, my family or assigns, while utilizing all

information or partaking in the exercises contained within this manual.

I further agree to release, indemnify Matthew DAquino from any liability

whatsoever for future claims presented by my children for any injuries, losses or

damages.

6 Forearm exercises to strengthen your grip


3/12


Copyright 2012. All rights reserved.

Matt DAquino and Beyond Grappling Fitness & Conditioning retains 100%

of the rights to this material and it may not be republished, redistributed or altered in

any way without the written consent of Matt DAquino from

www.beyondgrappling.com

NOTICE: You Do NOT Have the Right to Reprint, Sell, Give Away or Share the

Content Herein

ALL RIGHTS RESERVED.

No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

mechanical, including photocopying, recording, or by any informational storage or retrieval

system without express written, dated and signed permission from the authors.

http://www.beyondgrappling.com/http://www.beyondgrappling.com/http://www.beyondgrappling.com/


4/12


Table of Contents:Grip Strength Page 5

Grip Changing Page 6

Wet towel squeezes Page 7

Newspaper scrunches Page 8

Rope rotations Page 9

Bucket of rice Page 10

Moving rope pull ups Page 11

Notes: Page 12



5/12


Grip strengthGrip strength and gripping in general is crucial to success in Judo. Grip strength

will help you dominate grips, have stronger Kuzushi (breaking of opponentsbalance) as well as be able to finish any gi choke you have applied.

Many people believe that grip strength can be defined by how strong your

forearms are, but in actual fact grip strength is a combination forearm, finger and

wrist strength.

It is important to note the particular style of grip strength Judokas want and need.

For example rock climbers have fantastic grip strength but more often than not

climbers hang off rocks at a slow pace while Judo players are opening and

shutting their fingers and hands at a fast pace.

Many Judokas have experienced having their forearms blowing out. Once your

forearms blowout you will be unable to grip resulting in either a penalty, or your

opponent throwing you for Ippon. It is important to never let this happen in

competition. This is what this manual will help you do. It will give you the

exercises needed to do in order to strengthen your forearms, fingers and wrists to

prevent them fatiguing at training, or in competition.

Your forearms are made up of muscles that have a variety of different roles.

Muscles in the forearm are used to rotate your wrist face up or face down, while

others are used to flex and extend the wrist. You hands are made up of intrinsic

and extrinsic muscles that assist in gripping while your wrist also has muscles and

tendons that are used while gripping as well. All of these movement are used

when gripping, grip fighting as well as entering for techniques.

Each exercise in this manual targets one of the following:

Finger strength Forearm strength Hand and finger speed Lactic Acid tolerance



6/12


Grip Changing

Exercise Description:

Place a barbell high enough so you can pull your body slightly off the ground (pic

1). While you are off the ground begin changing your grip on the bar between

under hooking and over hooking. Continue for desired time

Tips:

You can also perform this off a chin up bar.Rep range:

5 sets of 50 repetitions

1

3

2

4

5



7/12


Wet Towel Squeezes


Completely soak a hand towel with water. Using as much force as you can begin

wringing out all of the water. Re-soak the towel and repeat.

Rep range:

1-5 Minutes



8/12


Newspaper Scrunches


Open up a newspaper and lay it out on the floor. Using your fingers from one

hand, scrunch up the entire page. Repeat on the next page etc.

Tips:

Time yourself and see how long it takes to scrunch up 10 pages.Rep range:

10 pages per hand

1

3

2

4



9/12


Rope rotations


Lay beside a rope, reach up and grasp the rope with one hand. Using all your

strength pull yourself up.

Lower and repeat

Tips:

If this exercise is too hard simply bring your legs closer to yourself. Use some chalk to assist in gripping the rope

21



10/12


Bucket of rice

Rep range:

50-100 repetitions


Buy a standard sized laundry bucket and fill it with rice. Place your hand inside so

that the rice covers half your forearm. Begin opening and shutting your hand for

desired number of repetitions. (Pic 1&2). You may also like to simply rotate your

3 4

21



11/12


Moving Rope pull ups


Wrap a rope around a chin up bar. Hang of the rope and keep a hold of each side.

Begin pulling one of the ropes down, and then the other (as if you were trying to

saw the chin up bar in half.

Tips:

Go at a nice, steady pace This may destroy your rope so cut a slit into a piece of PVC pipe and wrap

that over the chin up bar.

Rep range:

5 Sets of maximum repetitions

1 2



12/12


Notes:6 Forearm exercises to strengthen your grip

Documents

Plugin 6 Forearm Strengthening Exercises