GETA (GRRREAT) GRIP

Unlock next-level strength gains (and enhance your longevity, too!) by building your forearms into meaty, muscular powerhouses.

- MILO F. BRYANT, C.S.C.S.

IT ALL STARTS WITH your grip. Whether you're cleaning a kettlebell, hauling agrocery bag into the house, or opening a jar of (hopefully high-protein!) peanut butter, you can't make anything happen until you wrap your hand and fingers around an object and tighten your hold. That's why grip strength is worth training no matter your gym goals. Powerful forearms ensure you won't let go of the bar when chasing a deadlift PR, and they'll help you grab any odd-shaped load in your day-to-day life. A stronger grip may also help you live longer: A 2015 study of about 140,000 individuals found that your risk of mortality-related diseases increases as your grip strength declines. Translation: Don't be like the average gymgoer and skip grip training. Here's how you get started.

1. WHAT DO MY FOREARM MUSCLES ACTUALLY DO?

Your forearm muscles control your fingers, wrist, forearm, and elbow. They can be divided into two main groups. Your extrinsic forearm muscles control your ability to flex and extend your wrist and fingers; you'll feel these muscles light up during exercises you're already doing, like biceps curls and kettlebell swings. Often forgotten are your intrinsic forearm muscles, which help you rotate your forearm so your palm faces down (pronation) or up (supination). Then there's your brachioradialis, the meaty muscle near your elbow on the top of the forearm. This muscle can flex your elbow-and it's the forearm muscle that stands out the most.