Advanced Grip Pull Exercise

by Atomic Athletic on Wednesday, June 8, 2011 at 2:01pm

Blown up your forearms yet?

Well, if you really did yesterday's exercises, then you should know how to really engage those forearm muscles.  One customer, who does action movies, immediately bought that smaller club set for his gyms.  Obviously, he did not experiment with actual clubs, but I got the impression that the empty dumbbell bar method was enough to convince him.  You know who you are.

WISHING WELL PULLS

Don't let the cute name fool ya.  “Good Mornings” also sound easy.

All you need for this exercise is some Olympic plates and a heavy thick rope.  I use one of our rack ropes that is custom cut to about 15 foot long. (Yes, I will cut ropes to any length.  You just have to call the order in.)  It will also help if you have some sort of high platform to use.  One customer uses his fire escape.  I stand on some giant concrete things made by one of the other tenants of this industrial complex.

Basically, you put your rope through the Olympic plate and tie it off, my eye splice makes that fool proof.  Stand on your platform.  Now you hand over hand pull up the weights.  I make sure to stand in a ¼ to ½ squat position to do it.  Raise it up.  Lower it back down.  Repeat. 

Concentrate on all the different muscles of the forearms.  I start with the ones we focused on yesterday, because they are so hard to get.  Then I do the easy ones.  I believe in the Frightening Forearms DVD I go up to 55 or 60 pounds and I think that was a 1 ¼ inch diameter rope.  I shot that DVD in a single day and tried to show a lot of variations of each exercise, so I didn't go up as high as if it were an actual workout.  We have also varied the size and type of the rope we use.  There are endless variations possible for this exercise.  Remember, two inch rope won't go through an Olympic plate hole, so you will have to use something like a loading pin.  We have also attached a lighter rope or chain, just to put the plates on with really thick rope.

Rack Rope Link:

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=ROPE09S

We can do custom ropes in any length or thickness, style or size. Give us a call! (419) 352-5100

Live strong,

Roger LaPointe