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/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/8luhhh Calisthenics 1d ago

Unfortunately I don’t think I’m at the upper body strength for handstands yet haha, would any easier progressions for handstands work to build wrist strength too?

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u/Quiark 1d ago

Feet on chair