Forearm Strength = No Arm Pump?
We all know that your forearms are the first place where you feel arm pump… and the place where the arm pump can have the most detrimental effects. Once it kicks in, the forearm fatigue and pain can become overwhelming, and your performance on the track is greatly hindered. It can cost you the race.
But strong forearms aren’t just a good idea for preventing arm pump. They’re also critical for grip strength and stabilizing your bike. Sure, you’re supposed to ride relaxed. But what happens when the bike gets jarred, and you have to put up a fight to maintain control? The first thing you do is lock down on your grip, like a vise. And if your forearms aren’t up to the task, that can prove to be an issue.
That’s why paying particular attention to strengthening your forearms is never a bad idea. You’ll naturally do it with a traditional, whole-body workout, but there’s nothing like isolation exercises to get your forearms in the condition they need to be in. Here are a few exercises that will help you get an even better grip on your bike.
3 Exercises For Forearm And Grip Strength
Exercise #1: Palm Gripping
This is probably the most popular method of strengthening your forearms. This exercise is performed using a special device created specifically for palm gripping (like these grip exercisers). The technique couldn’t be easier…
- Grip the palm gripper firmly in your hand.
- Squeeze the handles together until they do not go any further.
- Slowly allow the handles to go back to their original position. That’s one rep.
- Complete one set of 15-20 reps.
Exercise #2: Wrist Rollers
You’ve probably heard me talk about these before. And you’ll probably hear me talk about them again. Wrist rollers are easily one of the most effective and efficient grip strength workouts to delay arm pump. And it doesn’t take long to see results.
- Tie a four-foot length of rope to the end of weight or equivalent (jug of water, dumbbell, or any other heavy object).
- Tie the other end of the rope to a one-inch (diameter) wooden dowel.
- From a standing position (keeping your back straight), wind the rope onto the wooden dowel, stopping once the weight is approximately an inch from the dowel.
- Then, unwind the rope, letting the weight gently fall back to the ground. That’s one rep.
- Perform three sets of 10 reps.
Exercise #3: Farmer’s Walk
Ready to take your forearm strength workout into beast mode? The Farmer’s Walk is a compound exercise that targets the forearms. The premise is simple. Grab a weight and walk as far as you can as fast as possible. But simple doesn’t mean easy.
- There are several different items that are used for farmer’s walks. Heavy dumbbells or weighted barbells work nice. Just make sure they have sufficient weight.
- Stand between two heavy items.
- Keeping your back straight, bend down and pick up the items in each hand. Let them hang by your side.
- Now, walk between 50-100 feet as fast as you can while taking small steps.
- Once you’ve gone the given amount of distance, lower the weights down to the ground.
When you add these three simple exercises to your rider fitness program, your grip strength will go through the roof, and your arm pump will hit the pits!
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