In today’s modern society where we rely on machinery and computers, it’s easy to become weak. Australia was forged on hard work and labour which built strong and resilient Aussies during the Depression and War years. These days I’d be forgiven if I said that we are ‘weaker’ than our forefathers. If we admit that, then with the tools we have and advice out there, then there is simply no excuse in having a strong grip when it comes to putting in your pound of flesh around the house, in the gym or for work. Here are some great exercises that work you forearms and shoulders to give you forearms like Hugh Jackman and shoulders like Naomi Watts.
A) Farmers Walk:
Main Muscle Worked: Forearms
Other Muscles: Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
Guide: There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Even use a couple of paint tins.
1. Begin by standing between the implements.
2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
B) Rope Climb
Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms, Middle Back, Shoulders
Guide: If you can access a rope in a park then ideally this will work, however if equipment is not available then use a chin up bar to do chins instead.
1. Grab the rope with both hands above your head. Pull down on the rope as you take a small jump. Don’t use your feet for this drill.
2. Reach up as high as possible with your arms, and pull up.
3. Continue until you reach the top of the rope. Be careful.
4. To lower yourself, slide down using a hand over hand motion.
