While it is true that my forearm strength and definition improved considerably since training with kettlebells, I'm a long way from resembling Pop-Eye, perhaps I need to eat more spinach.
As my RKC level 2 Certification approaches one of the things I'm focusing on is improving my grip strength. Improved grip strength, especially for my left arm will carry over to a better press and stronger pullups.
Today we did the following finisher to wrap up, it blasted our forearms to the point where they felt like they would burst. Perform this at the end of a strength workout once a week. Each week try to increase the duration of the session until you can perform 20 reps during each 45 second round of swings for 30 minutes.
45 seconds of HEAVY swings (48kg) Perform 2 sets of 10 swings.
15 seconds of rest to transition to the next station
45 seconds of farmer's walks with two 32kg bells. Flex your wrists and lats for the duration of the carry.
15 seconds of rest to transition to the next station
Repeat.
Continue until you can no longer achieve 20 swings in 45 seconds with good form. Stop before failure.
Week1
Test your grip strength on each side with a hand gripper, plate pinch, or bottom up press. This is your baseline.
Perform the workout
Each week attempt to perform more sets until you can complete 30 minutes in this fashion.
After 4 weeks take one easy week then re-test.
This should help develop a noticeable improvement in strength to point that others will refer to your forearms as "Five-Arms" instead.
Enjoy.
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