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5 Exercises To Build Forearms & Grip Strength Like Pehelwans And MMA Fighters


Wrestlers and other combat athletes are known to have monstrous grip strength. Since their sport calls for a lot of gripping and clutching, they train their grip strength directly. If you are not a wrestler but still want to develop killer grip strength here, include these 5 exercises in your daily routine.

1) Towel Pull-Ups

Exercises To Build Forearms & Grip Strength Like Pehelwans And MMA Fighters© Mensjournal

One of the toughest variations of the pulls ups, the towel pull ups demand way beyond what you would expect from your palm grip and forearms. Forget about pulling yourself up if you can't grip the towel firm enough to allow the pull to happen. The soft surface of the cloth calls for as tight a grip as possible. Hence, screaming forearms.

2) Loaded Sled Pull/Drag With Ropes

Exercises To Build Forearms & Grip Strength Like Pehelwans And MMA Fighters© Stack

Pulling heavy weight will always remain pivotal in developing strength. Most gyms nowadays have sleds and battle ropes. Grab a sled. Load it with heavy weight and throw around a rope. Select a distance you want to pull from. The longer the rope, the more pulling you can do. Your hands wouldn't forgive you for this punishment.

3) Rope Climbs

Exercises To Build Forearms & Grip Strength Like Pehelwans And MMA Fighters© YouTube

 A classic staple in every wrestler's and combat athlete's training log, rope climbs are the ultimate grip strength builder. There are different techniques to climb ropes and if you are a beginner, take help from a coach and do it under supervision.

4) Dumbbell Claw Holds

Exercises To Build Forearms & Grip Strength Like Pehelwans And MMA Fighters© YouTube

You know how claws function. Claw strength training is mandatory in combat training for complete grip strength. To replicate this at your gym, grab a dumbbell and hold the round side of the weight with your claws. Hold for time and see how well you can do.

5) Heavy Deadlifts And Farmer's Carry

Exercises To Build Forearms & Grip Strength Like Pehelwans And MMA Fighters© YouTube

Now there's nothing that the deadlift can't cure. Heavy deadlifts work almost every muscle in the body and it goes unsaid, the grip is one of the primaries. Along with the DLs, throw in some loaded carry which again is very fundamental for grip strength. 

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