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What This Planner Includes:
Grip-specific training to improve lifting performance and hand strength
Wrist curls, extensions, and rotational work to develop full forearm size
Static holds and carries for endurance and muscular density
Functional drills that support deadlifts, pull-ups, and combat sports
Scalable workouts for all levels — beginner to advanced athletes
Tip: Click a workout title to expand/collapse. Keep quality high; full recovery between heavy or peak sets.
Alternate flexion and extension to balance the wrist; keep forearms supported to limit cheating.
Neutral wrists on hammer curls; avoid shrugging during fatigue.
Choose a path with space; stay tall with scapulae depressed during carries.
Pinch holds are skill-based; start conservative and progress duration before load.
Use straps only if forearm pump limits safe shoulder/scap position.
For sledgehammer work, choke up to shorten the lever until control is perfect.
Keep form pristine in high-rep sets; stop before wrist pain or numbness.
Balance flexion/extension and pronation/supination across the week. Keep wrists neutral (no excessive bend) under heavy loads. Progress time/distance on carries before load. Deload every 4–6 weeks or when grip quality drops.