Grip & Forearms

after workouts do fingertip pushups

from brachiation basics 1-3 | 4-6

Grip Strength

Isometric

Level 1 (Hook Grip)

• 2 Sets of 30 Second (Pronated, Active)
• 2 Sets of 30-Second (Supinated, Active)
• 2 Sets of 30 Second (Pronated, Bent-Arm)
• 2 Sets of 30-Second (Supinated, Bent-Arm)
• 2 Sets of 15-Second (One-Arm | Assisted Towel | L/R)

- Level 2 (Claw Grip)

• 2 Sets of 30 Second (Pronated, Active)
• 2 Sets of 30-Second (Supinated, Active)
• 2 Sets of 30 Second (Pronated, Bent-Arm)
• 2 Sets of 30-Second (Supinated, Bent-Arm)
• 2 Sets of 15-Second (One-Arm | Assisted Towel | L/R)

- Level 3 (Hook Grip)

• 2 Sets of 5 Reps (Ape Twist)
• 2 Sets of 30-Second (Side Swing)
• 2 Sets of 30-Second (Bent-Arm, Commando Hang)
• 2 Sets of 15-Second (Two-Arm, Towel Hang)
• 2 Sets of 5 Reps (Grip Change)

- Level 4

• 2 Sets of 30 Second (Pronated, Front Swing)
• 2 Sets of 30-Second (Supinated, Front Swing)
• 2 Sets of 30 Second (Pronated, Side Walks)
• 2 Sets of 30-Second (Supinated, Bent-Arm Swings)
• 2 Sets of 30-Second (Claw-Grip, 1A Towel Hang)

- Level 5

• 2 Sets of 30 Second (Pronated, 1-Arm Switches)
• 2 Sets of 30-Second (Minitwists)
• 2 Sets of 30 Second (2-Towel Swing)
• 2 Sets of 30-Second (2 Bent-Arm Towel Swing)
• 2 Sets of 30-Second (Extended Ape Twist)

- Level 6

• 2 Sets of 5 Reps (1-Arm Rotation)
• 2 Sets of 30-Second (One-Arm Hang, Pronated)
• 2 Sets of 30 Second (2 Bent-Arm Towel Swing)
• 2 Sets of 10 Reps (One-Arm Towel Switch)
• Fav. Exercise

Dynamic Forearm Training

Lighter weights + more sets = Bigger Heavier weights = Stronger hands/forearms

• Forearm curls on a bench with increasing weight
• Wrist Pushups