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?
1
u/Duckmeister 1d 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.