FOREARMS TRAINING – EXERCISES
Click on Image to Enlarge
TRAINING
1
STRENGTH PROGRAM INCREASES
– Wrist Flexion, Extension, Supination, Pronation
– Ab-duction (Radial Deviation), Ad-duction (Ulnar Deviation)
Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players – Szymanski – 2004
Routine
– 3 days/wk; 12 wks of wrist and forearm training on 43 male high school baseball players
– Group 1 (n = 23) and Group 2 (n = 20) performed the same resistance exercises
– Group 2 also performed wrist and forearm exercises
Results
Group 1 vs. Group 2
(1) Wrist Flexion – BB Wrist Curls: 11% vs. 27%
(2) Wrist Extension – BB Reverse Wrist Curls: 16.4% vs. 24.4%
(3) Dominant Hand (D) Supination: 2.7% vs. 7.5%
(4) Dominant Hand (D) Pronation: 4.8% vs. 12.0%
(5) Dominant Hand (D) Radial Deviation: 19.3% vs. 26.7%
(6) Dominant Hand (D) Ulnar Deviation: 24.8% vs. 31.9%
(7) Dominant Hand (D) Grip Strength Plate Squeeze: 5.7% vs. 5.7%
· 3RM Parallel Squat: 33.7% vs. 30.7%
· 3RM Bench Press: 17.4% vs. 15.9%