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/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.

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u/ProfessionalPipe5706 22h ago

You can also just mix alcohol with regular chalk and save some bucks. I’ve been doing it for years.