The secret to dominating glamorous exercises like pull-ups (biceps curls) is a set of strong, powerful forearms.
Strengthening your forearms has other benefits: Studies show that weaker grip strength is associated with an increased risk of disease and premature death. The tiny muscles in the forearm also help protect the elbow from injury. This grip strength will also play a big role in some of the biggest lifts you’ll ever perform in the gym. After all, your deadlift depends on your ability to hold the bar.
All in all, it’s worth spending some extra fitness time on some forearm-specific exercises. Not that you need to spend hours training. Instead, attack every forearm muscle with this kneeling, bottom-up kettlebell clean twist for 60 seconds. In one fell swoop, you’ll build up your forearm strength and stability, and get a Popeye-level pump. Bonus: You’ll have some fun and focus.
How to Do a Kneeling Bottom-Up Kettlebell Clean Twist
Kneel on your calves, contract your abs and glutes, and squeeze your shoulder blades. Hold a light kettlebell in your right hand, palm facing your torso.
Push your hips back and swing the kettlebell behind your torso. Keep your abs tight as you practice, make sure your hips are square in front, and cut down on extra core work in the process.
Squeeze your hips explosively and push your hips forward, pushing the bell up. Move your elbows under your wrists and “grab” the bell with your weight on it.
Keep your forearms perpendicular to the floor as this is the only way to balance the bell. Twist your palms so they face your torso. Twist back and lower the bell while keeping your elbows close to your body. That’s 1 rep; do 4 to 6 reps on each side. Do 3 sets.
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