Forearm Care

It’s an area of our body we often neglect to give its much deserving dose of TLC. In here, we are constantly griping kettlebells, dumbbells, barbells, and pull-up bars, it builds up a lot of tension over time, that we don’t ever release. Here is a list of drills you can do with very little equipment to start working on giving our forearms some love.

tofino-gym-fitness-Ballsmash1.SMASHING

For this first drill we are going to use a table (or in my case a box) and two lacrosse balls. Put one ball on the box and press your forearm into it. With your other hand start to apply pressure from the top (see picture below).Don’t be too nice to yourself; if it’s uncomfortable, that’s a good thing!

If you have a friend/partner you trust lay on the floor and have your super friend take their shoe off. They’re going to apply pressure with one foot onto your forearm and smash those muscles appropriately. Try to spend 2-3 minutes on each arm with just one of these drills. Relaxing and letting the lacrosse ball, or partner get deep into those muscles. Pain faces are acceptable, but make sure you’re breathing deep and not tensing up. The goal is to loosen up tissue and release the tension you may have built up in your forearms.

 

2.Stretching

After all that mashing hopefully we have better ROM in those muscles for this drill your going to need a PVC pipe. Grabbing a full grip onto the pipe, you’re going to use your opposing hand to then rotate it internally and external. Holding the pipe into deep rotation, keep your shoulder back and down, and elbow straight. Hold for 10-15 seconds and then repeating for a few sets.

tofino-fitness-gym-Exrotaion

tofin-gym-fitness-Interal

 

 

 

 

 

These proactive mobility drills should be done after workouts. Make an effort once a week or every other week to address your forearms and I bet your body will be thanking you for it. This will keep you from elbow pain and wrist pain and allow for a better range of motion.

Okay on to today’s work.

Skill Work: Handstand Practice

With those of you comfortable with the wall HS, we will be trying spotted open floor HS.

Conditioning: Rowing intervals

2 mins at a consistent pace, then rest for 1 min. For 5 rounds

The goal with this conditioning pace isn’t about going hard, it about figuring out how to pace correctly. I will touch more on this in class!