Core Knowledge

Movements

Contents

4 Way Forearm

January 5, 2009

Starting Position

  • Standing, holding speed stick or club with elbow bent to 90 degrees

Procedure

  • Keeping elbow stationary, turn palm to face floor
  • Reverse direction, turning palm to sky
  • Repeat for desired number of repetitions
  • Reverse your grip on the club
  • Keeping elbow stationary, turn palm to face floor
  • Reverse direction, turning palm to sky
  • Repeat for desired number of repetitions
  • Keeping elbow straight, lift stick or club toward sky
  • Return to start position and repeat
  • Switch stick so it points behind body and repeat exercise

Coaching Keys

  • Choke up on club for decreased difficulty

You Should Feel It

  • In forearm and elbow

Tags: Arms, Elbow, Wrist Pain, Strength, Prehab

See Also

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