GodlyGrip F&G

VERSION3
GRIP & FOREARM

TRAINING INTRODUCTION
SOCIALS
godsofgrip.com
INTRODUCTION
First of all, I just wanted to say a massive thank you for
downloading our free training guide.
The Guide
We first released this guide way back in 2018, not long after we
started Gods Of Grip.
Since then we’ve only updated this guide once, which was late
2019.
With over 7,500 downloads, it’s been long overdue a complete

overhaul and we’ve been working hard to perfect it before
release.
Whether this is the first time you’ve downloaded this guide, or if

you’ve re downloaded the updated version, we really hope you
can find some of the information here useful.
Please note, we are not

responsible for any broken
Any Questions? door handles after you
If you have any questions finish this guide.
regarding this guide or any of
the training methods used,
please just get in touch with
us, we’re always here to help. This actually happened..
www.godsofgrip.com | Page 1
INTRODUCTION
So.. What’s New?
We’re aiming to continue to improve on this guide a couple of
times each year, this helps add any new training techniques
we’re using and helps to just give a quick refresh to your training.
Video
One of the major improvements we
have made to the guide is the
inclusion of videos for each exercise.
It’s something that has been

massively requested and it definitely
helps give a visual representation of
Don’t forget to subscribe
the movement and how to do them.
Any feedback on how we can

improve would be appreciated.
Structure
We’ve slightly tweaked the style of the guide, instead of it being
an outright 2 week training plan. We look more in depth at
individual exercises, grouping them together for you to hand pick
some of the exercises you have equipment for.
TYPES OF GRIP
Did you know there are three types of grip?
Each type of grip uses different muscles within the forearm to

perform certain tasks. The three types of grip are Crush, Pinch
and Support.
You can target each specific grip type using a variety of

exercises and equipment.
If you’re looking to train for a specific lift or sport then you may
want to focus on a specific type of grip.
Crush Grip
Crush grip refers to the pressure you apply with your fingers and
palm, such as when you tightly clench your hand.
To train your crush grip effectively, we recommend:
● Hand Grippers
● Thick Bars /Axles
● Rolling Handles
Additionally, exercises like

deadlifts and rows are very
effective at developing crush
grip, just remember to ditch
the straps.
Also chucking a few holds in

at the end of your set is well
worth the extra few seconds!
TYPES OF GRIP
Pinch Grip
This is a type of grip that involves
using the thumb and fingers to hold
an object between them without
the use of the palm.
Pinch heavily focuses on thumb

strength which is key to a variety of
lifts.
Through our research we have

found that pinch is specifically
important to develop at a younger
age, simple tasks such as holding a
pen require pinch grip which some
children may struggle with.
Support Grip
This is a type of grip that involves
holding onto an object with a
closed hand for an extended period
of time. It is often used in activities
that require endurance, such as
rock climbing, weightlifting, or
holding heavy objects for an
extended period.
Support grip primarily engages the

muscles of the forearm, hand, and
fingers.
WARMING UP
Although warming up may seem like a tedious repetitive task, it is
an essential part of keeping healthy hands and preventing
injuries.
There are many different exercises you can perform quickly and
easily before or after training which will not only help prevent
injuries, but improve overall performance.
Warming up helps build the foundation of strength for you to

build on. We usually recommend using a combination of
stretches along with some repetitions of simple training
accessories.
We highly recommend using Grip Rings or Finger Extensor Bands

for warming up. These are simply the best accessories for
warming up, recovery and also building strength.
If you don’t have either of these then you can perform a variety of
wrist / forearm stretches to warm up.
THE GRIP RING
One of the best ways to warm up is with one of our Grip Rings.
These are designed for ease of use and replicate the crushing
motion used when training with grippers. This makes them ideal
for getting used to the motion, we do actually have an 80lb ring
which provides a really tough challenge, it’s also handy for
helping develop strength.
Ideal for keeping in your training bag, in the gym or even in your
pocket. We would recommend performing around 10 - 20
repetitions on each hand for 2 - 3 sets before training. This helps
get the blood flowing and muscles warmed up. As the motion is
very similar to that of crushing a hand gripper, this makes them
the perfect warm-up accessory.
THE GRIP RING
The Grip Rings are available in 6 different resistances, perfect for
warming up / recovery and also building strength, they are quite
simply a must have.
Warming Up
The best choice for warming up is the 30lb, 40lb, or 50lb. They
provide a low resistance allowing you to get plenty of reps in
without fatigue but still getting the blood flowing.
They’re also great for helping build a foundation of strength

when recovering from an injury.
Building Strength
For focusing more on strength building we recommend the 60lb,
70lb and 80lb. They provide a much tougher resistance
compared to the lower 3.
This enables you to perform lower repetitions at a much higher

resistance helping to build strength. You’ll be really surprised just
how tough the 80lb ring is. It certainly packs a punch!
EXTENSOR BANDS
Finger strength extensor bands are an excellent grip training
accessory. Perfect for building strength, recovering from an injury
and building musculature.
Really simple to use with great results. Simply hook the loops over
your fingers, with the larger loop over your thumb then extend
your fingers outwards. You’ll instantly feel the stretch in the
forearm and wrist.
Using these on a regular basis will help blood circulation. This will
help restore muscle function as well as improving finger strength
and flexibility.
EXTENSOR BANDS
The extensor bands come in 3 different resistances. We
recommend:
Warming Up
The best choice for most people is the Blue Level 1 Extensor band.
It’s light resistance allows for high repetitions providing the
perfect warm up and recovery.
Don’t be afraid of using the lower resistance bands multiple

times per day. They’re a great way to help improve finger
flexibility and strength.
Building Strength
For building strength the Green Level 2 and Orange Level 3 bands
are more effective. The orange band especially provides a very
tough level of resistance, it will help strengthen your weakest
areas, but requires a good bit of effort!
If you already have a good level of strength then these can also
be used for warm ups and cooldowns.
STRETCHES
If you don’t have any of our recommended accessories then you
can simply perform some of the stretches below.
FINGER LOCK STRETCH

An effective, simple stretch to help release tension in the wrists
and fingers.
● Start with your palms together, fingers pointing up near the

chin. Then interlock your fingers.
● Lower your hands down to your chest, keeping them close to

your body, then extend outwards with your palms facing
forwards, arms fully extended.
● Keep this position for around 10-20 seconds, then release

your hands before performing again. Repeat this 3 times.
● Try to rest a maximum of 30 seconds between each

repetition.
STRETCHES
PRAYER STRETCH
My go to stretch usually, really good for getting a deep stretch in
the wrists.
● Place your hands together in front of you palms facing

upwards.
● Whilst trying to keep your elbows in the same position, drop

your wrists down until you feel a stretch in your wrist and
forearms.
● Slowly raise up and down a couple of times to get a nice

stretch.
● You can rotate your wrist forward and backward a couple of

times to further enhance the stretch.
● Try this for around 10 - 20 seconds then repeat around 3

times with 30 seconds rest between each stretch.
STRETCHES
EXTENSOR STRETCH
Working on the extensors is a key part of warming up before
training, especially with grippers. This is why we usually
recommend using the extensor bands, but this stretch can help
too.
● Fully extend your arm out in front, palm facing downwards.
● Using your other hand, bend your wrist making sure the
fingers point up to the sky.
● Do this until you feel a good stretch in the wrist, forearm and
hand. For a deeper stretch you can pull slightly harder, but
try not to overextend your wrist or fingers.
● Hold the position for around 10-20 seconds then repeat 3-5
times on both hands with around 30 seconds rest between
arms.
TRAINING PLAN
How Often Should I Train?
We would recommend starting off with 3 days a week and
increasing this to 4 when you are able to recover and adapt your
training.
Throwing in a couple of sets of any of the below exercises at the

end of your training sessions is going to quickly improve your grip
strength and forearm power.
Choose Your Path

Pick 2 of the exercises from each section below and add them
into your training 3 times this week.
This will allow you to build a well rounded program which
provides varied training to help keep it feeling fresh.
● 12 Exercises in total
● 2 Exercises Per Session 3x Per Week
● 2 Weeks training
● 0 Excuses
Each session will fit perfectly at the end of your current training
regiment or even as part of.
Anwww.godsofgrip.com
introduction into grip| training.
Page 13
THE EXERCISES
Also known as.. The good part..
Wrist & Forearm

An essential part of having a strong
grip is developing wrist and forearm
strength.
The majority of your grip strength

comes directly from the forearm and
requires the wrist to stabilize.
Yeah giant forearms may look cooler,

but without a strong wrist, you’re not
going to be able to reach anywhere
near your grips potential.
Varied Training
The key to developing your overall
grip strength is varying your
training.
Make sure you attack all three

types of grip.
We want to develop a well rounded

grip, each grip type will help
strengthen your overall grip.
This will also greatly help reduce
Never skip wrist your chances of injury moving
day… forward which again is key to
progression.
WRIST
SECTION 1
Wrist curls should be a staple exercise for anyone training grip.
They allow you to target a number of muscles in the forearm and

there’s actually a lot of different variations of this exercise to help
keep it feeling fresh.
DUMBBELL WRIST CURLS

EXERCISE 1
What You Need

● Dumbbells
Muscles Targeted
● Forearms
● Wrists
● Crush / Support Grip
Technique
● Hold the dumbbells by your side similar to the starting
position of a bicep curl
● Slowly open your palm letting the dumbbell roll down

towards the tips of your fingers
● When the dumbbell gets towards the end of your fingers curl
the weight back up by tightening your hands
Technique
● Hold the dumbbells by your side similar to the starting
position of a bicep curl
● Slowly open your palm letting the dumbbell roll down

towards the tips of your fingers
● When the dumbbell gets towards the end of your fingers curl
the weight back up by tightening your hands
Example Training Routine
WEIGHT REPS
Warm Up - Very Light 1 x 12 - Each Hand
Warm Up - Light 1 x 10 - Each Hand
Working Sets - Moderate 3 x 12 - Each Hand

(60 - 90s Rest Between Sets)
Try to focus on the squeeze at the top of the rep, really trying to engage the forearm.
Keep the repetitions over 6 with the weight light for at least a couple of weeks to help
build that foundation of wrist strength.
BANDED WRIST CURLS
EXERCISE 2
What You Need

● Resistance Bands
Muscles Targeted
● Forearms
● Wrists
Technique
● The easiest way to start this exercise is grabbing your
resistance band and hooking one end under your foot
● Grab the other end resistance band in the palm of your hand
● Make sure your elbow is tucked in at the side of your body,

we want the forearm to be locked in position during the curl
● Try to get some tension in the band prior to the exercise
● Curl your wrist up, keeping a tight grip on the resistance

band
● Once you reach the top of the curl, slowly release back down
below parallel and curl back up
Try to squeeze the band tightly, this will help further engage the forearms and wrist during
the curls.
Keep the reps high with light bands and the reps low with heavy bands.
Example Training Routine - Light Resistance
WEIGHT REPS
Warm Up - Very Light 1 x 8 Each Hand
Warm Up - Light 1 x 10 Each Hand
Working Sets - Light 3 x 12 Each Hand

Example Training Routine - Heavy Resistance
WEIGHT REPS
Warm Up - Very Light 1 x 10 - Each Hand
Warm Up - Light 1 x 10 - Each Hand
Warm Up - Moderate 1 x 8 - Each Hand
Working Sets- Heavy 3 x 6 - Each Hand
Working Sets - V Heavy 2 x 2 - Holds - Each Hand

BARBELL WRIST CURLS
EXERCISE 3
What You Need

● An Axle or Barbell
● Weight Plates
Muscles Targeted
● Forearms
● Wrists
Technique
● You can either deadlift the bar up, or start off with it in a rack
at hip height. I prefer using a rack as it allows me to stack
the weight up a bit and easily lift it off.
● Grab the bar as you would for a normal deadlift or

preferably arms shoulder width apart.
● You will get a better range of motion if you do this exercise

thumbless - Until you get used to the motion we
recommend grasping the bar with your thumb too.
● Simply let the bar slightly roll down your fingers, down as far
as you can until it feels like you’re running out of finger..
● Then curl the weight back up as far as you can.
When curling the weight back up, try to really squeeze the forearms, if you can hold the
weight for a second at the top before releasing back down.
Don’t forget to try this thumbless after you get the hang of it.
Example Training Routine - Light Weight yeahh buddy
WEIGHT REPS
Warm Up - Very Light 1x6
Warm Up - Light 1x8
Working Sets - Light 3 x 12
Burn Out - Light 1 x Max Reps

Example Training Routine - Heavy Weight
WEIGHT REPS
Warm Up - Very Light 1 x 10
Warm Up - Light 1x8
Warm Up - Moderate 1x6
Working Sets- Heavy 3x6

CRUSH
SECTION 2
Crush grip is the grip between your fingers and palm. A typical
example of this would be if you were to close your hand as tightly
as you can. This is the crushing motion.
We find the most effective ways to train your crush grip are by
using Hand Grippers, Thick Bars / Axles and Rolling Handles.
HAND GRIPPERS
EXERCISE 1
What You Need

● Hand Grippers (Multiple resistances is better)
Muscles Targeted
● Forearms
● Wrists
Technique
We will keep this technique as basic as possible. If your serious
about grippers then check out our Hand Gripper Heaven Book.
There's also an awesome video below explaining everything.
● Place the gripper in your hand spring facing upwards
● One leg should be in the palm of your hand, the other leg
resting on your fingers
● Close the gripper together by closing your hand, using your

fingers to wrap around the gripper
● When the handles touch, that’s one repetition.
Learning how to set your hand gripper really is essential. It may seem frustrating at first..
But stick with it and you’ll soon see huge results.
Don’t forget to warm up before your training, Grip Rings are the perfect accessory.
Example Training Routine 1
WEIGHT REPS
Warm Up - Light Grip Ring 2 x 10 - No Rest
Warm Up - Low Rated Gripper 2 x 10
Warm Up - Low Rated Gripper 3 x 12
Working Sets - Mid Rated 3x5

Gripper
Working Sets - High Rated 2x3

Gripper
Finisher - Low Rated Gripper 2 x 10

Example Training Routine 2
WEIGHT REPS
Warm Up - Light Grip Ring 1 x 10
Warm Up - Low Rated Gripper 1x8
Working Sets - Mid Rated 3x5

Gripper
Working Sets - Mid Rated 2 x 6 Partial Reps

Gripper
Finisher - Low Rated Gripper 1 x Max Partial Reps

BARBELL HOLDS
EXERCISE 2
What You Need

● An Axle or Barbell
● Weight Plates
Muscles Targeted
● Forearms
● Wrists
● Traps
● Shoulders
● Core
Technique
● This exercise must be performed double overhand (both
hands with fingers front and thumbs back of the bar).
● If possible, load the bar onto a rack just below your hips, this
makes it easier to perform sets instead of deadlifting the
weight up each time.
● Simply grab the bar, take it up to lockout and hold it there for
the required time.
● If you’re doing this on deadlift day just simply do the hold at

the end of your last rep.
WEIGHT HOLD TIME (s)
Warm Up - 30% Effort 1 x 12
Warm Up - 50% Effort 1x8
Working Sets - 60% Effort 3x6
Burn Out - 70% Effort 1 x Max

These are paired really well with barbell wrist curls. You can do these after or before, but
be warned.. Your forearms will be on FIRE!
Don’t forget, this exercise should be performed double overhand without straps.
ROLLING HANDLE
EXERCISE 3
What You Need

● Rolling Handle Or Single Handle
● Loading Pin Or Resistance Bands Or Cable Machine
● Weight Plates
Muscles Targeted
● Forearms
● Wrists
● Thumbs
● Back
● Legs
The Set Up
There are a few different set ups you can use on Rolling Handle.
Best For One Armed Deadlifts
● Rolling Handle, Carabiner, Loading Pin & Weights
Best For Wrist Curls / Side Pressure
● Rolling Handle, Cable Machine
Best If You Don’t Have The Above
● Rolling Handle, Resistance Bands (Attached to the floor or wall)
Technique
● Grasp the handle overhand making sure to squeeze tightly.
This tight squeeze will engage your wrist and forearm.
● Engage your back and legs then simply deadlift the weight
up.
● Hold the weight at the top of the lockout for a second then
lower it back down.
● This lift can be performed with the thumb over, which will
help to develop thumb strength.
● Alternatively you can perform this lift thumbless, this will

help target the wrist more during the movement.
The key to a strong rolling handle lift is powerful legs back and thumb strength.
You’ll soon notice a drastic increase in thumb and wrist strength using this implement on
a regular basis.
WEIGHT REPS
Cool Down - 40% Effort 3 x 12 - Wrist Curls

PINCH
SECTION 3
Pinch grip is the strength between your finger and thumb.

Probably the least common use in everyday life, but a strong
pinch grip enables you to perform some awesome looking grip
feats.
PINCH BLOCKS
EXERCISE 1
What You Need

● Pinch Block
● Loading Pin Or Resistance Bands
● Weights
Muscles Targeted
● Forearms
● Wrists
● Thumbs
● Pinch Grip
Technique
This is a basic introduction into the technique for pinch lifting. I
highly recommend you check out the video below for a more in
depth look into proper technique.
● The pinch block should be grasped overhand.
● Wrap your hands as tightly as possible onto the block trying

to eliminate any gaps.
● Squeeze tightly with your fingers and thumb.
● Lift the weight until lockout, and lower down.
Pinch heavily relies on thumb strength. The best way to train this is using pinch blocks.
They are simply the best tool.
Make sure to practice your technique when pinching to help progression.
WEIGHT REPS

Pinch Block Sizes

Pinch blocks are available in a variety of sizes. Depending on
the size of your hands, you may find different widths of pinch
difficult.
It’s important to try to train on a
width you feel most comfortable
with, but always try to practice a
wider & narrower pinch too.
PLATE PINCHING
EXERCISE 2
What You Need

● Standard Weight Plates or Bumpers
Muscles Targeted
● Forearms
● Wrists
● Thumbs
Technique
A very easy way to train pinch at your home gym or at the gym.
Everywhere has weight plates so there’s no excuse!
● Start off with just a small plate to get the technique down.
● Grasp the top of the plate over hand, fingers on the front side
and thumb on the rear.
● Squeeze tightly to hold the plate up.
● Lift the weight plate off the floor to lockout, then lower it back
down.
● Once you’ve got this technique down try increasing the

width of the pinch using more plates. Or increase the weight
of the plate.
Plate pinching is a very effective exercise for developing pinch grip strength, not only that
it also looks awesome when you’re able to hoist up 2 x 20kg plates.
Give it a go.. Then after you’ve mastered it.. Get your friends to have a go.
It’s difficult really to provide any form of training routine for plate
pinching. It’s just something you can chuck into the end of your
training session.
We do however recommend the following:
● Each time you load weight onto your bar e.g during bench /
deadlifts. Try to pinch grip the plate over to your bar.
● Try performing holds for time with the plates work on 3 x 10s
holds per hand.
● Mix between thicker and thinner pinching plates, so using 3 x

5kg plates instead of 1 x 15kg.
● Watch your toes.
THE PINCH WHEEL
EXERCISE 3
What You Need

● Standard Weight Plates or Bumpers
Muscles Targeted
● Forearms
● Wrists
● Thumbs

Lighter Weight
● 30 seconds clockwise 30 seconds anticlockwise with 30

seconds rest in between sets for 3 sets.
Heavier Weight
● Increase the weight and reduce the time per rotation to 15

seconds.
Technique
A variation of plate lifting that is really easy to perform but
provides additional strain on the forearms, particularly helping
develop support grip.
● Start off with just a small plate to get the technique down
● Grasp the top of the plate over hand, fingers on the front
side.
● Squeeze tightly to hold the plate up.
● Turn the plate clockwise grabbing it again with your other

hand
● Continue turning the plate until the end of your set
Plate pinching is a very effective exercise for developing pinch grip strength, not only that
it also looks awesome when you’re able to hoist up 2 x 20kg plates.
Give it a go.. Then after you’ve mastered it.. Get your friends to have a go.
SUPPORT
SECTION 4
Support grip is extremely important. This is basically your

endurance or how long you can hold onto something.
In the wonderful world of grip, we like to push ourselves to the

limits, and endure all kinds of strange pain.
With a plethora of equipment and movements available for

Support grip we recommend holds for time and equipment such
as Wrist Rollers and Forearm Levers.
TIMED HOLDS
EXERCISE 1
What You Need

● Dumbbells
● Barbells
● Farmers Handles
● Thick Bars
● Strong Mental Strength
● Probably A New Pair Of Hands
Muscles Targeted
● Forearms
● Wrists
Preparation
The hardest part about developing support grip is pretty much
training your central nervous system and learning to develop
that mind over matter mentality.
Performing holds with any piece of equipment you grab with your
hands is going to help develop support grip.
Support grip isn’t the funnest to train, but it’s absolutely essential.
Holds are very difficult but yield great results. You just need to train yourself to push
through the burn.
Take yourself to that happy place
Suggested Exercises To Implement Holds
We’ve added a few examples of when you can easily add timed
holds into your routine.
Deadlifts
● Try to perform warm ups double overhand without straps
and perform a 7 - 10 second hold at the top of your last rep.
● Decrease the hold time as the weight gets heavier but try to
get at least 3 - 5 seconds.
Pulldowns
● Try to keep as much tension on the bar at the end of your
set, aim for 7 - 10 seconds during the warmups and 3 - 5
seconds on your working sets.
● This applies to most exercises you’d do on back day, so rows,

pulldowns etc.
Switch Up The Reps
● If you’re usually one for hammering loads of reps on the

pinch block or rolling handle. Switch out the reps for holds.
● Instead of 5 x 5 try doing 5 sets of 5 second holds.
Hand Grippers
● Obviously my favourite, but I’m probably biased.
● Hand grippers are very effective for developing support and

crush grip. Crush the gripper shut and keep holding on!
WRIST ROLLER
EXERCISE 2
What You Need

● Wrist Roller Or Barbell
● Loading Pin Or Resistance Bands
● Weight Plates
Muscles Targeted
● Forearms
● Wrists
● Support Grip
● Shoulders
Technique
A variation of plate lifting that is really easy to perform but
provides additional strain on the forearms, particularly helping
develop support grip.
● Unravel the rope on the wrist roller, start with the maximum
extension allowance on the rope.
● Hold the bar out in front of you, try to keep your arms level. If
you struggle with this, you can push a bar through the roller
and rest it on your rack.
● Twist the bar using by rotating your hands back and forth.
● Once you have reached the top, rotate your hands the other
way to release the weight back down
When it comes to destroying a forearm, the wrist roller is probably your go to grip tool.
Very good for increasing support grip and forearm strength.
It may feel nice at first.. But 10 seconds in you’ll be feeling the burn.
We would usually recommend keeping the weight pretty light if
you’re specifically targeting support grip & forearm muscle
development.
It’s great to throw this in at the end of the session, as you won’t be
fit for anything after 5 minutes of pain!
● 30 Seconds Rotating
● 30 Seconds Rest
● 5 minutes Total
If you’re looking to try and increase strength too you can increase
the weight, but we would usually advise to fix the roller into
position on your rack, this can be done by either using one of
your hooks or place a bar straight through the roller.
Doing this will greatly reduce the strain on the shoulders during
the movement.
OPEN PALM SUPPORT
EXERCISE 3
What You Need

● Thick Bars / Thick Grips
● Farmers Handles
● Dumbbells
● Grip Balls
Muscles Targeted
● Forearms
● Wrists
● Support Grip
THICK GRIPS
E X E R C I S E 3A
Perfect for attaching to any barbell or dumbbell. The thick grip

stops you from completely closing your hand, unless you have
Mark Felix sized hands.
The larger diameter forces your hands to remain partially closed

helping to better engage the biceps and forearms.
● Attach the thick grips to your preferred implement.
● Perform a variety of lifts including rows, curls, deadlifts and

even over head press.
● We recommend using thick grips for your warm up sets then

removing for your working sets. You can also use these for
working sets, but will likely need to reduce the load.
GRIP BALLS
E X E R C I S E 3B
My go to implement for a variety of exercises really. These grip

balls ensure your palm is kept open during movements which
again helps to keep the hands partially closed helping to better
engage the biceps and forearms.
Available in a variety of widths, you’ll usually find these in the

cable attachment pile at your gym. If not it’s well worth picking
up some of the 80mm Grip Balls.
● Switch out the nice handles for your pulldowns and try the
grip balls.
● Grasp the grenade from the side in a cupping style.
● Lift the weight vertically or even attach it to a cable machine

for horizontal support movements.
THICK BAR
E X E R C I S E 3C
Last but not least, we know a lot of you guys are Strongmen /
Women and you will frequently perform loading events including
sandbags, stones, kegs and all sorts.
These all require excellent support grip. Training these events is

perfect for strengthening and developing this type of grip. So
what we’re saying is.. Don’t skip the loading events, even if you
hate them.
Farmers are a classic example of a supporting exercise, even if

your straps are holding most of the weight, you’ll know that
feeling of when your grips gone, it’s gone.
Try your best to ditch the straps for a few farmers sessions, even
if it means going at a lighter weight!
ARM BLASTERS
BONUS SECTION
Now we’re talking.
I know a lot of you just really want to pack on some real arm
meat, and well we’re here to share you with our top exercises for
blowing up those forearms.
HAMMER CURLS
EXERCISE 1
What You Need

● Dumbbells
● Cable Machine - Rope Attachment
Muscles Targeted
● Forearms
● Wrists
● Biceps
Technique
Hammer curls are an excellent and very popular exercise, if you
are a regular gym goer then you will have seen people doing
these.
● Grab a dumbbell, hold it by your side palms facing your

body (if using a cable machine, have the rope attachment
set to the bottom of the cable machine with the rope in front
of you grabbing either side)
● Curl the weight up towards your shoulder, trying not to let

your elbow bend forward.
● Once you reach the top, slowly release back down to the
starting position
● You can do both arms at the same time or alternate reps.
Hammer curls should absolutely be a staple part of your grip training and regular arm
training routine.
Unrivalled for developing forearm & bicep size & strength.
Example Training Routine - For Endurance
WEIGHT REPS
Warm Up - 30% 1 x 12
Warm Up - 40% 1 x 10
Warm Up - 50% 1x8
Working Sets - 60% 3 x 12
Burn Out - 40% 1 x Max Reps

Example Training Routine - For Strength
WEIGHT REPS
Warm Up - 50% 1 x 10
Warm Up - 60% 1x8
Warm Up - 70% 1x6
Working Sets - 80% 3x8

ZOTTMAN CURLS
EXERCISE 2
What You Need

● Dumbbells
Muscles Targeted
● Forearms
● Wrists
● Biceps
Technique
An excellent variation of the standard curl focusing more on the
forearms.
● Grab a dumbbell, hold it by your side palms facing your

body.
● Curl the weight up towards you as you would for a bicep curl,
slight rotation in the wrist.
● Once you reach the top slowly rotate your wrist inwards and
release back down.
● The key of this exercise is to perform it slowly and get the

contraction in the forearm.
● Try alternating arms to focus more on the squeeze during

each rep.
A really unique training exercise that helps to specifically target the forearms. It may feel
strange at first, but it’s well worth keeping in the routine.
Ready to grow those forearms?
The key to this exercise is trying to keep the weight light and the
reps high. It can be tempting to crank up the weight.. But try your
best to keep it to around 70% max.
WEIGHT REPS
Warm Up - 30% 1 x 12
Warm Up - 40% 1 x 10
Warm Up - 50% 1x8

REVERSE BAR CURLS
EXERCISE 3
What You Need

● EZ Curl Bar
Muscles Targeted
● Forearms
● Wrists
● Biceps
Technique
Best performed with an EZ Curl bar, the different angle of grip
targets different areas of the forearm.
These can be performed with dumbbells but it’s not as effective.
● Grab the EZ curl bar in the position you usually would for a
bicep curl, but from the top.
● Tuck your elbows in by your side and raise the bar up

towards your chin.
● Make sure to keep tight and really squeeze the forearms on

the way up.
Reverse bar curls are one of the greatest exercises for targeting forearm size. If they’re not
in your routine.. Get them in there.
Ready to grow those forearms?
With this exercise we found it’s most effective to stick within a mid
/ high rep range. It seems to work best for developing size &
strength.
WEIGHT REPS
Warm Up - 30% 1 x 12
Warm Up - 40% 1 x 10
Warm Up - 50% 1x8

ATHLETE PICKS
So we quizzed our athletes for their favourite movements for
developing grip strength and well here you go.
REBECCA ROBERTS
“Thick bar or pinch, this carries over to

my sport so much and all the
movements are really easy to
incorporate into a routine.”
PADDY HAYNES
“My favourite exercises are behind the

back holds (axles and bars) far grip
hands, rolling handle, wrist wrench and
Thomas Inch work and SAXON BAR ”
LIZZY HOWELLS
“My favorite exercise for developing grip
strength at the moment is using the
rolling handle. I really enjoy adding this
into my training at least once a week as
it allows you to load the handle heaving
than other grip training equipment, so
provides an enjoyable challenge but is
also a staple of grip training in my
opinion. Before I owned a rolling handle
I enjoyed doing a similar movement
with double overhand axle., ”
OLIVER DILLEY
“You can’t beat grippers and pinch grip

lifts as it strengthens the fingers and
thumbs which carries over nicely to
most lifts”
Thanks for that guys! I think the jist of that was basically get yourself a Rolling Handle
& some grippers if you don’t already.
@GODSOFGRIP
RECOVERY
THE KEY TO SUCCESS
You didn’t think you we’re getting away with it that easily did
you?
Recovery is an essential part of developing grip strength and also

building muscle. The key to recovery is providing the broken
down muscles with the nutrients they need to repair and grow.
The easiest ways to do this are by performing stretches and

using a few different accessories.
Grip Rings
We already took a look into these earlier as they’re perfect for

warming up, but they’re also perfect for using on recovery days.
We would recommend using the lighter resistances for recovery.
Our Number #1
Recommended
Accessory
Adjustable Gripper
The unsung hero from my early grip training days. Adjustable
grippers are the ideal entry level grip trainer for most people.
Comfortable handles, light - mid range resistance and really

easy to use. Adjustable grippers are perfect for keeping on the
desk at work or on your table at home.
Working with adjustable grippers is a great way to build the

foundation of strength for you to then move onto more advanced
pieces of equipment / movements.
Star Grippers
Our Star Grippers are the perfect recovery and rehabilitation
accessory whether you are at the office, at the gym or at home.
The soft feel and ergonomic star style design allows them to sit in
your hand comfortably.
Replicating the crushing motion, it allows you to engage your

fingers / wrist and forearm.
Available in 3 different resistances we would recommend the

orange / pink for recovery days, while the blue one (very firm) is
good for building tendon strength.
THANK YOU
Thank you for taking the time to read through our free grip and
forearm training guide.
Hopefully you find some of the information and exercises in this

guide useful.
We have many more training plans and guides available on our

website, as well as all of the equipment mentioned throughout
the guide.
Tom
We’re always trying to improve on what we do.
Any feedback on this guide is MASSIVELY appreciated. Just fire us an email to

info@godsofgrip.com with the subject FREE GUIDE.
SOCIALS
USE CODE FG10 FOR 10% OFF YOUR NEXT ORDER

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VERSION3

GRIP & FOREARM

With over 7,500 downloads, it’s been long overdue a complete

Whether this is the first time you’ve downloaded this guide, or if

Please note, we are not

It’s something that has been

Any feedback on how we can

Each type of grip uses different muscles within the forearm to

You can target each specific grip type using a variety of

Additionally, exercises like

Also chucking a few holds in

Pinch heavily focuses on thumb

Through our research we have

Support grip primarily engages the

Warming up helps build the foundation of strength for you to

We highly recommend using Grip Rings or Finger Extensor Bands

They’re also great for helping build a foundation of strength

This enables you to perform lower repetitions at a much higher

Don’t be afraid of using the lower resistance bands multiple

FINGER LOCK STRETCH

● Start with your palms together, fingers pointing up near the

● Lower your hands down to your chest, keeping them close to

● Keep this position for around 10-20 seconds, then release

● Try to rest a maximum of 30 seconds between each

● Place your hands together in front of you palms facing

● Whilst trying to keep your elbows in the same position, drop

● Slowly raise up and down a couple of times to get a nice

● You can rotate your wrist forward and backward a couple of

● Try this for around 10 - 20 seconds then repeat around 3

● Fully extend your arm out in front, palm facing downwards.

Throwing in a couple of sets of any of the below exercises at the

Choose Your Path

Wrist & Forearm

The majority of your grip strength

Yeah giant forearms may look cooler,

Make sure you attack all three

We want to develop a well rounded

Wrist curls should be a staple exercise for anyone training grip.

They allow you to target a number of muscles in the forearm and

DUMBBELL WRIST CURLS

What You Need

● Slowly open your palm letting the dumbbell roll down

● Slowly open your palm letting the dumbbell roll down

Example Training Routine

Warm Up - Very Light 1 x 12 - Each Hand

Warm Up - Light 1 x 10 - Each Hand

Working Sets - Moderate 3 x 12 - Each Hand

What You Need

● Make sure your elbow is tucked in at the side of your body,

● Try to get some tension in the band prior to the exercise

● Curl your wrist up, keeping a tight grip on the resistance

Warm Up - Very Light 1 x 8 Each Hand

Warm Up - Light 1 x 10 Each Hand

Working Sets - Light 3 x 12 Each Hand

Example Training Routine - Heavy Resistance

Warm Up - Very Light 1 x 10 - Each Hand

Warm Up - Light 1 x 10 - Each Hand

Warm Up - Moderate 1 x 8 - Each Hand

Working Sets- Heavy 3 x 6 - Each Hand

Working Sets - V Heavy 2 x 2 - Holds - Each Hand

What You Need

● Grab the bar as you would for a normal deadlift or

● You will get a better range of motion if you do this exercise

● Then curl the weight back up as far as you can.

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