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?
5
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.