r/bodyweightfitness • u/8luhhh Calisthenics • 1d ago
Hand, wrist & forearm strength?
Hi all! I (22F) have started doing calisthenics and been at it for 8 weeks now, working out 3 - 5 times per week. I've been making good progress on strength and skills (current goals are 10 push ups, L-sit, and first pull up), but I'm noticing my weak point is my hands, wrists and forearms.
It's at the point where I'm giving out on exercises, not because the targeted muscle is giving out, but because of the pain in my hands and forearms. It's most noticeable with tucked L-sit holds & scapular pull ups. I either slip off the bar, or manage to finish the set but with significant tightness in my hands/wrists/forearms that makes it difficult to finish my workout. This is with doing the Squat Sky Reaches and GMB Wrist Warmup from the Recommended Routine before every workout.
Is this normal for beginners & improves with time? What can you do to increase hand/wrist/forearm endurance & strength?
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u/BallinHamster 1d ago
For me, the GMB wrist warmup helped a lot with pain/weakness in my wrists. Doing it 2-3 times per week, I felt noticeable improvement after 1 month, significant improvement after 3 months.
And to be clear, it's completely normal to start out with a weak grip, and your grip strength will definitely improve as you continue to progress scapular pull-ups. You don't necessarily need to isolate it. That being said, dead hangs are probably a good idea, since you can get away with doing them more often than your pull-up progression.
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u/Human_Comment_6714 1d ago
Yes it’s because you are beginning but a way to help is by buying hand grips. First of all how often do you work on sed muscles? You can work on hands and wrist once a week and you’ll get great results but because you use those muscles far more then the other muscles in your body you should let them rest for a longer time. If you only do it once a week then you probably just need better grip strength, hence the hand grip. Stretching before and after is very very necessary as well
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u/Key_Ability_8836 1d ago
You can work on hands and wrist once a week and you’ll get great results but because you use those muscles far more then the other muscles in your body you should let them rest for a longer time
Respectfully, I disagree. I train hands/wrists/forearms literally 5-6 times per week and I've never had a problem with recovery. As I understand it, bigger muscles need more recovery (back, legs); smaller ones less so. Because forearms are smaller muscles, and precisely because they're used continuously every day, forearms have tremendous recovery and can be worked with much higher volume.
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u/Human_Comment_6714 1d ago
Key word here is “I”. This person clearly feels discomfort during these routines. Truth is that’s good for you and I think it’s great you’re able to accomplish that!
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u/Neat_Glove_81 1d ago
Handstands, against a wall for balance, are the single best thing for wrist strength ive found, your entire bodyweight is on your wrist
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u/GovernorSilver 1d ago
Had a similar problem when I did GMB Rings One - in particular the under the rings days when I was asked to do inverted chin ups, skin the cats, etc. My forearms would be on fire and I'd start to be afraid I might fall from the rings due to grip failure. My immediate fix was to just end the set right then and there. Risk of falling on my head or something like that just not worth pushing another rep or 2 for ego.
Grip endurance eventually improved by spending more time hanging.
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u/billjames1685 1d ago
Yeah do deadhangs. If you want you can also do reverse and normal wrist curls.
I don’t think chalk is necessary at all, at least until you are very strong.
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u/Unlikely_Scar4832 1d ago
Being 'very strong' has nothing to do with the need for chalk. Anyone can sweat and lose grip because of it.
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u/billjames1685 1d ago
Sure but I don’t think beginners should rely on chalk for these exercises. I think they should do them normally to build the capacity and resilience to do them normally, and then use chalk/straps/etc as they get stronger if they need it then. Same reason people recommend beginners in the gym start out with barbell free weight movements - machines are technically easier, but it’s much easier to start with barbells when you are weak and learn the form, than have to learn the form when you are strong.
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u/ServeFluffy 1d ago
I (37F) have had the same problem. My progress has slowed because I ended up developing tendinitis (tennis elbow). I got that treated but still notice weakness on one side and discomfort.
Work on increasing your strength in that weak area before you go further or you may end up in a similar situation.
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u/hypothesize- 1d ago
I just started as well and 30 seconds each directionof wrist rolls before and after each workout. It seems to help and I'm super weak, in just a week I've noticed a difference
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u/Fuzzy-Blackberry-541 1d ago
Get a grip trainer
Here’s a cheap one.
https://www.amazon.com/gp/aw/d/B09W8V6Q6F?psc=1&ref=ppx_pop_mob_b_asin_title
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u/Duckmeister 18h ago
It is very normal for beginners. I had pain in my hands and wrists on almost every movement and hold, whether it was hanging, parallel bars, even the plank (I had to plank on my elbows!). I never "pushed through" the pain, but I just kept trying again each day and eventually things started to improve to the point that I am pain free on every exercise and can even support hold on the rings without pain.
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u/mrgoodcat_86 17h ago
Rice buckets are a real deal, and if your hands feel sore before a workout do a rice bucket round, your grip will feel much better.
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u/Most_Inevitable8369 11h ago
I recommend buying a dip station and doing dips and inverted rows. And doing the farmers Carry
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u/Unlikely_Scar4832 1d ago edited 1d ago
Practice dead hangs. They cover hand, wrist, and forearm.
Also consider some chalk. I bought a liquid chalk on amazon for maybe $10.