Arm Strengthening Exercises: The 5 Best Exercises for Every Football Player


BUTAmerican football, a beautiful gladiatorial sport, boasts remarkable athletic feats in every game.

For soccer players, arm strength is an underestimated but important ability. You will use your hands a lot no matter what position you play. While strong biceps, triceps, and shoulders help carry out the work placed on the hands throughout the game, the ability to hold objects better than an opponent can be the difference between an average and a great player.

These exercises will help you develop the Herculean grip.

Grip trainer

The grip trainer is a popular portable and effective training device. Grip handles or any other form of equipment that the arm can wrap around, several sets throughout the day is how it works. The handles resist movement when they get close, making them difficult to move.

rice bucket

A five gallon bucket and some uncooked rice is all you need to complete this workout. Buy several boxes or enough to fill a bucket halfway. Don’t be fooled by the simple materials of this equipment; Improving your rice bucket grip is hard work.

The main task is related to the practice of strengthening the hands with a rice bucket. Since your hand is completely immersed in the rice, all you have to do is repeat the movements with it. You have to dig until you are about one third of the way up your forearm, or just above your wrist. Once your hand is inside the rice bucket, you can do various exercises to strengthen your grip.

Simple squeezes, finger fluttering, crab claws, and hide and seek are some of the classic rice bucket movements.


Suitcase workouts are based on the idea of ​​keeping something close to you for as long as possible. Take a moment to grab a pancake or barbell the next time you’re at the gym. Make sure you can hold it steady without compromising your posture in the process.

Stand up straight and steady after handling a comfortable but heavy weight. You should try to hold the plate or barbell for 20 to 60 seconds straight, depending on the intensity. Do the same procedure with the opposite hand. If you complete three or four sets of this basic workout, your arms will be tired the next day.

Farmers bear

Farm carriers are like suitcases. This entails keeping the weight on the sides, which in this situation can be done with a trap bar, dumbbells, or plates.

However, this is where the similarity ends. The transfer of the farmer, unlike suitcases, is carried out with two hands holding the weight. Using dumbbells, plates, or a trap bar, select enough weight to carry. Once you have it in both hands, walk about 10-20 yards before returning to where you started. As the weight begins to increase, you should walk at a normal, steady pace, avoiding rushing.

Repeat this exercise three or four more times. You can either lift the weight in your arms, reducing the walking distance, or reduce the weight, increasing the distance.

Hanging on two hands

Performing this exercise, you hold the horizontal bar above your head and hang in it for several seconds. Simply put, it’s that simple. It’s simple, but far from simple. Try to hang out as long as possible.

When you can no longer hold a two-handed hang, you simply sink a few feet to the floor. Test your ability to hang for more than a minute. After that, take a minute to catch your breath before doing another exercise to failure.

You should repeat this exercise three to four times, shortening the rest intervals as your arms get stronger. With each set, your grip will get tighter and tighter, supporting your body weight as you hold on for what seems like an eternity.


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