The Vertical Forearm

Whether you realize it or not, coaches are scouring the gym for a point of performance that athletes almost never master. It’s the vertical forearm. The reason it isn’t compiled to is because it doesn’t matter (until it does). What I mean by that is there are places in your training you can get away with less-than-ideal movement and you may mistakenly think that you’re moving well enough. 

In the case of the vertical forearm, the classic example is the push up where almost no one has attention to detail to comply to this concept of the vertical forearm. However, as the stakes are raised when the athlete moves to the dip or the handstand push up. Now, the mechanical advantage of having a vertical forearm goes from being “nice to have” in the push up to the difference between making or missing a dip or a handstand push up. 

The best athletes reading this note won’t move in ways that get the job done, but they will move in ways with the greatest upside. Load the shoulder today on a vertical forearm today and always. 


Logan Gelbrich  


11/14/19 WOD

In 10 minutes, build to a heavy load in the following complex:

2 Push Jerks + 1 Split Jerk


Drop Set: 2x 8 Strict Presses


Then, complete 3 rounds for quality of:

8 Strict Dips

10 DB 3-Way Shoulder Raise

12-15 Pull Ups


Then, in teams of three, AMRAP 6

Partner A: :15 Max Calorie Assault Bike

Partner B & C: – Rest-