What's up, guys?!
Jeff Cavaliere, ATHLEANX.com.
You asked for it, you got it.
Sore in Six Minutes forearms.
Guys, we're using an empty bar here, today.
But by the time you're done you're going to be screaming at me "Jeff, it's too
damned heavy." I know.
It's six minutes of condensed work.
Here's all you have to do: you grab this bar, and what you're going to do is, you're
going to do a reversed wrist curl.
So you're doing wrist extension here.
In order to roll the bar backward, you're doing repetitive wrist extension.
So you're working the back side here of your forearm.
You do that, now, for one straight minute and even if you start to abbreviate the range
of motion that you can get as you fatigue, I still want you to try to crank out another
rep, and another rep, right and left, right and left for the entire minute.
As soon as you put that down we're just going to hang for a little while.
Literally, we're going to go right to the pull-up bar and we're going to try to do
a dead hang.
Obviously, this is taxing on your grip.
That's okay.
That's what we're trying to do.
We're trying to fatigue you quickly here, in just these six minutes.
As soon as you can't hold on anymore, or if you can make it the entire minute, you
drop down, and you go right back to that bar again, and this time, instead of bending your
wrist backward to roll the bar, you bend your wrist down, toward your thighs.
So what you're doing now is, you're working the flexors here in the forearm.
So now, on the other side of the forearm you're getting the same activity.
Roll it, roll it, roll it, roll it.
You want to see if you can do this for and entire minute.
Now when we're done with this, instead of going back up to the bar just yet, we're
going to grab a pair of dumbbells here and we're going to start to walk it out.
So instead of hanging, we're walking.
Nice, and easy.
we're going to do a Farmer's Carry.
Again, here the goal is to just walk back and forth and I don't care if you don't even
have any room to walk back and forth in.
you can certainly walk in place.
Once again, these dumbbells are taxing your grip, and forearm, just by the virtue of holding
them.
Don't go very light here, or you won't feel the stress.
I've got 70s here.
Not overly difficult.
However, when you pair it up with the exercises I've already done it becomes pretty damn hard.
Again, if you can make it the entire minute that is your goal.
If you can't, you put them down, and you come back to the bar once again.
This time we're going to go 30 seconds of rolling it backward, and then 30 seconds of
rolling it forward.
So you're going to get, again, the backside of the forearm, and the front side of the
forearm divided amongst this one minute time period.
Then finally, we've got to go back up there and hang.
This is where separate the men from the boys.
How long can you hang from this bar?
Can you make it the final, last minute?
I'm telling you, by this point it's brutal.
The burning of your forearms is tremendous.
Your fingers won't even feel like they work anymore.
But that's good.
That's what we're looking for.
We want to see if you can grit it out, grind it out, and hang up there for that last, final
minute.
So there you have it, guys.
The Sore in Six Minutes: Forearm workout in the books, and proving once again that you
don't need to work long in order to get an effect in your muscles.
What you need to do is, you need to work hard.
Here again, we're putting condensed effort into a short period of time to illicit a better
training effect.
The ATHLEANX program is founded around these very same principles.
If you're looking to trade in some workout length for workout intensity, but at the end
of the day, a better result; head to ATHLEANX.com right now.
Click the link below the video.
Use our program selector to find the program of ours that best aligns with your goals,
while understanding the fact that you're going to work hard in all of them because
the principle of hard training and effort will never go away.
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All right, guys.
I'll be back here again soon.
See you.