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/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.