The Importance of Forearm Strength

Today I will discuss the importance of developing the forearm muscles.  As you think back to a resistance training program that you or someone you know has completed try and remember what level of importance was placed on strengthening the forearm muscle group.  If you took part in a program like the ones I did growing up the emphasis was very little, if not, completely non-existent.  The forearm are consistently involved in small movements like gripping the baseball and gripping the bat, as well as, much larger movements like swinging, throwing, bat control, getting the intended rotation on the baseball, etc.  It is an indisputable fact that the forearm is a very dominantly used muscle group in the sport of baseball and, should thus, be given a much higher training priority than it currently has.

The forearm is also absolutely crucial for injury prevention purposes.  The process of strengthening the forearm eases the body’s reaction to the excessive use of the wrist and creates a support system for all the joints, ligaments, and tendons running up and down the arm like a giant superhighway.  A muscle deficiency in the forearm over time can lead to an increased risk for having ulnar collateral ligament injuries (Tommy John surgery), as well as, other arm injuries.

The encouraging part about the forearm is that it is not difficult to physically develop the muscles.  Strengthening the forearms muscles does not take fancy equipment or a lot of time.  Here are some practical ways to improve your forearm strength without draining your pocketbook or calendar.

1. Forearm Roller (Wrist Roller)

Supplies Needed:

·   8 inch piece of pvc piping

·   One piece of rope that’s distance measures end-to-end from the player’s chin to the ground

·   One 5 pound plate weight

Drill a hole in the pvc, insert rope through hole, tie knot so the rope can not escape back through, attach 5lb. weight to bottom of rope.

Steps for Completing Exercise:

·   Hold pvc straight out from body with hands even with shoulders

What Constitutes a Repitiion??

·   Roll wrists toward the ceiling (the rope will wrap around pvc and weight will rise)

·   Once weight has reached the pvc, roll wrists opposite direction (towards the floor)

·   As weight nears floor, continue rolling in that same direction so weight reaches pvc

·   Roll wrists opposite direction (towards ceiling) until weight reaches floor

How Many Should I Do??

·   Beginners – 3 sets of 10

·   Moderate – 3 sets of 15 (increase weight by 2.5lbs)

·   Advanced – 3 sets of 20 (increase weight by 5lbs)

1. Rice Bucket

Supplies Needed:

·   One empty bucket

·   One 4 – 8 pound bag of long grain rice

Pour rice into empty bucket.

Steps for Completing Exercise:

·   Bury arm 2 – 3 inches past the wrist

·   Churn the rice with movements of the wrist

·   Simply, complete a full range of motion with your wrist

Repeat process with both arms

How Long Should I Use the Rice Bucket Each Time??

·   Beginners – 3 minutes active, 1 minute rest.             3 times

·   Moderate – 4 minutes active, 45 seconds rest.                      3 times

·   Advanced – 5 minutes active, 30 seconds rest.                     3 times

1. Flipper Alphabet (more appropriate for warm climates)

Supplies Needed:

·   One Foot Flipper (Swim Fin)

·   Pool

Steps for Completing Exercise:

·   Place flipper on one hand

·   Insert arm into pool (up to the elbow)

·   Spell the alphabet with the flipper using only movements of the wrist

Repeat process with both arms

How Many times Should I Complete the Flipper Alphabet??

·   Beginners – 1 times through alphabet with both arms

·   Moderate – 2 times through alphabet with both arms

·   Advanced – 4 times through alphabet with both arms

The above exercises are very easy ways to drastically improve your forearm strength and increase the level at which you perform on the field.

If you have any comments regarding this week’s blog please e-mail me.

Jake H.

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