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Grip and Forearm Training for Baseball

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My nightly shift with my little girl usually allows me to watch a few innings of Yankees Baseball replays.

The more baseball I watch this Spring, the more it makes me want to suit back up and try my hand at it.

Some of you may not know this, but baseball was a major part of my life from the time I was a child all the way until I was in college.

A Skinny Jedd Johnson Pitching at MU (1998)

I excelled in High School and enjoyed two years of play at Division II Mansfield University. That is where I learned the most about the game both from the head coach and the other players.
I stopped after the second year after some injuries and changed my priorities to body building, which eventually led me to getting my CSCS certification, strongman and grip competitions, and finding out about so many other great aspects of the iron game.

But, after all these years, I have never stopped thinking about baseball.

Lately, with so much baseball on the television, many of my weekend forearm workouts have included movements for the wrists and forearms.  I’ve been obsessed with baseball so I have been exploring ways to work the whole lower arm as a unit.  I’ve come up with some lifts and routines that I WISH I knew about back when I was in high school and college.

Back in those days, I did very little consistent training and if I would have thrown some of this stuff in there, I’m convinced my bat handling would have been better and I would have hit more home runs and maintained a better average.

I put up a sick forearm circuit a couple weeks back. If you missed it, you can see it right here = = > Freaky Forearm Work for Baseball.

This weekend, I got my forearm finisher on video again. This one has some pre-exhaustion stuff for extensors and thick bar, and then plenty of wrist work for bat strength, and then some more forearm pump work to finish it off.

Let’s take a look at the equipment used in this video…

1. Rubber Bands

rubber band extrensions

I have been hitting my extensors every grip workout lately. Extensor work is a must for maintaining a balance between the muscles that open the hand and the ones that close it. I have just been using rubber bands from Staples and hitting sets of 20 or so to blast the extensors.

2. Napalm’s Nightmare

napalm's nightmare rotating thick handle device

This is a thick rotating handle device of torture that a friend put together for me that allows me to train both hands at the same time while also hitting the glutes. If you’ve picked up the Home Made Strength On-line DVD, then you should have built this by now, because it is one of the bonuses you get for your purchase. It is extremely cheap to make and deceptively savage for thick bar training.

3. Loadable Dumbbell Handles

loadable dumbbell handles

I haven’t been loading these up with weights lately because I’ve found they’ve been more useful to me for wrist and forearm work, specifically forearm circumductions. You can hit this held out if front of you, out to your sides, behind the back, etc., and each angle hits the forearms a little bit differently.

4. Demolition Club

huge club swinging device

Maybe you’ve seen me post about this before. This is an 89.5-lb piece of sickness. It’s an empty artillery shell with a thick steel handle that I used for all kinds of methods of madness. In this video I use it for Pendulum swings.

5. More Rubber Bands

This circuit starts of with extensors and ends with them. By the end of this circuit, blood is pumping from the original of the muscles crossing the elbow, and out into the thumbs and fingers.

I am getting some great work from these circuits. They make for great finishers for my wrist and forearm days and the pump FAR EXCEEDS any workout I ever did with standard wrist curls and wrist roller work.

I hope you enjoy the video and that it helps you get an idea of some grip and forearm training you can put into your routine for the benefit of increased forearm mass, wrist and grip strength, as well as increased performance in the batter’s box.

Thanks and all the best in your training.


P.S. If you are looking for more creative ways to build forearm size and grip strength, let me show you how to do it = = > The Grip Authority. It’s just $7 to join, and you get a ton of great bonuses.

P.P.S. If you are looking for the number one resource in the world for building grip and forearm strength for baseball, then you have to check this out:

Forearm Training for Baseball < = = Free video on Grip Strength for Baseball.


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5 Responses to “Grip and Forearm Training for Baseball”

  1. Alex "Dude Where's My Muscle" Siddy Says:

    Thanks for the great workout I will definitely have to add this to my arsenal since I have been looking for a good routine for my wrists and forearms.

    The demonstration of using the demolition club looked damn brutal in the video but looks like a killer way to tap into the targeted muscle groups.

    Keep the good stuff coming Jedd!

  2. tina pickett Says:

    Jedd..thanks for the baseball band for the boys!!
    You put alot of thought into everything you do, glad to see someone real serious about taking care of the body and not blowing alot of bullshit!!!
    I am glad to see you “still feel the burn” too!!

    Rock on!!!!

  3. Jim Smith Says:

    Glad you liked it Alex. Thanks for coming to the site and leaving us feedback.


  4. Jim Smith Says:

    Thanks Tina! Keep checking out the site – there’s tons of stuff for the boys to use.


  5. Jack Says:

    Thanks Jedd, this is a welcome change of pace from the wrist curl syndrome. What is the weight of the DB handles that you use? And do you ever use weight on the ends away from your hands?

    Thanks again

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