The secret to mastering exercises as glamorous as pull-ups (also bicep curls) is strong, powerful forearm set.
And strengthening your forearms has other benefits: Studies show that weaker grip strength correlates with a higher risk of disease and early death. The tiny muscles in the forearms also help protect the elbows from injury. That grip strength will also play a part in some of the biggest lifts you’ll do in the gym. After all, your deadlift depends on being able to hold the bar.
All in all, it’s worth spending some extra time in the gym on some dedicated forearm exercises. Not that you need to spend hours training. Instead, target every muscle in your forearm in 60 seconds with this kettlebell from your knees and from the bottom up clean to twist. All at once, you’ll build forearm strength and stability, as well as gain a Popeye-level bombshell. An advantage: you will have fun and concentrate.
How to do the Clean to Twist on your knees with kettlebells from the bottom up
Kneel on your shins, abs and glutes tight, shoulder blades tight. Hold a light kettlebell in your right hand, palm facing your torso.
Philip Friedman
Push your butt back, swinging the kettlebell behind your torso. Keep your abs tight as you do this, making sure your hips are square to the front and stealing additional core work in the process.
Philip Friedman
Explosively squeeze your glutes and drive your hips forward, driving the barbell up. Move your elbow under your wrist, “grabbing” the bell, with your weight on top.
Philip Friedman
Keep your forearm perpendicular to the ground, because that’s the only way to balance the bell. Turn your palm so that it faces your torso. Pivot back, then lower the barbell, keeping your elbow close to your body as you do so. That’s 1 repetition; do 4-6 per side. Do 3 sets.
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