My forarms are freaking killing me!!!!

[4_Legs_Good]

What can I do? I'm a total wus, but have been hitting the gym regularly for about a year, in addition to another year at home using the ol' Bowflex.

But now I'm doing more freeweights, and since I started doing deadlifts, which I am no longer doing as I hurt my back (IDIOT!) doing them a few weeks ago and it still hurts, my forarms have been aching like you wouldn't believe after workouts.

I know this is standard, but DAMN, it's becoming the limiting factor as to what I can lift and that's just not right. Is there anything I can do to help out between workouts?

Any tips would be appreciated!

david

[Poiuyt]

1. Icing your forearms and ibuprofen will help with the pain.

Some weightlifters use wrist straps to help with certain lifts. You can also get straps with hooks built in like gymnasts use. These straps make it easier to lift because your forearms aren't doing the work. The down side is that you aren't strengthening your grip. I've never used them, but I know they would help me with my pullups.

[4_Legs_Good]

2. Thanks Poiuyt!

Yeah, I'd rather avoid using straps if possible, because the bottom line is that I gotta improve my grip. It seems less productive to cheat out a whole muscle group. OTOH, if the forearms are keeping me from excelling elsewhere maybe they are appropriate.

Anyway, thanks for the tips! At least I'll be able to stop the pain when I'm not actively working out!

david

[flvegan]

3. Stop squeezing so hard. You're flexing your wrists/forearms.

Try dead lifts with a dead grip. Don't close your grip around the bar, rather using your hands as hooks. Start with a much lighter weight until you're used to it. Deadlifting, on your way up, you should feel nothing (tension, stress, etc) from the elbows down. You'll also help eliminate any cheating you're enabling through the arms.

If you can get away with it, start out on a Smith machine. It'll limit your range of movement a bit, but for safety's sake...

[seemunkee]

4. Why use a smith machine for deads?

Doesn't seem like you get anything out of it except for losing range of motion?

[flvegan]

5. My point with the Smith machine

Was to practice the new type of grip. Helluva lot safer than free weights.

[4_Legs_Good]

6. Doing stuff like preacher curls is just as bad.

HURTS!!! Biceps day has me in pain the whole time.

Better than leg day that has me in pain and barely able to walk for 4 days after the workout.

Anyway, I'll try the alternate grip on deadlifts, if I can ever do them again (back still hurting on any lower back exercise after about 4 weeks)...

david