Fastpitch Friday Ep.39 5 Simple Tools to Help Build Stronger Forearms

Well developed forearms are a statement of strength and power. In softball, whether pitching, hitting or throwing for distance the muscles of the forearm and the hand should not be overlooked. 

These tiny but powerful muscles can help stabilize the elbow joint, protect the ulnar collateral ligament, and help improve bat speed through the zone. Here are 5 simple tools to help build stronger forearms.

1. Seated PVC Pipe Supination and Pronation

 
 

 

2. Hex Carries

 
 

 

3. Plate Pinches

 
 

 

4. Finger Extensions with Rubber Bands

 
 

 

5. KB or DB Farmers Carries
 

 
 

 

How often should direct forearm work be implemented? 

The majority of young females with about a year of training experience can start benefitting from 2-4x a week of direct forearm training. 

DJ Sanders - Lousiana Home run leader 2017 

DJ Sanders - Lousiana Home run leader 2017 

How should I implement forearm work in my current training? 

Implement forearm work at the end of your training session. These accessory drills should be separate from your main lifts (squat, deadlift, push, pull variations). Here are some options to consider! 

Option 1: You can work against time. 
4 sets of 25 second  DB Hex Holds @ 15lbs 

Option 2: You can work against distance? 

4-5 sets of Plate Pinch Carries for 20yds @10lbs 

Option 3: You can work for time under tension

3 sets of 12/side PVC Pipe Supination and Pronation 

Stay on Top of Soft Tissue Work

Each day before you go to lift take at least 2-3 minutes to roll out your forearms and triceps with a stick to help enhance tissue quality.

Get a Grip

The benefit to training the muscles of the forearm are two-fold. Forearm training not only keeps the lower arm and elbow healthy but can enhance ones skills both at the plate and on the diamond.