Rhino Forearm Challenge: Level 5/5

Rhino. The top of the ladder. Your forearms have power that most people never build. Now the job is to keep it, sharpen it and keep finding new ways to challenge yourself.

What Rhino level means

You've built exceptional grip strength, endurance and muscle. There's no next animal to chase, so this plan is about maintaining your peak and pushing past it wherever you can.

Your workout

Time: about 35 minutes
How often: 4 times a week, with plenty of recovery between sessions

1. Warm-up (5 minutes)

Battle rope waves, 2 minutes. Fires up your whole upper body for the work ahead.

Full stretch, 3 minutes. Work through your wrists, forearms, shoulders and back.

2. One-handed deadlifts (8 minutes)

3 sets of 5 per hand, 2 minutes rest between sets
Equipment: a barbell loaded to about 50% of your normal deadlift to start

• Stand with your feet hip-width apart.
• Grip the barbell in the middle with one hand.
• Deadlift with a flat back, fighting to keep the bar level and your grip locked.

Holding a barbell with one hand tests your grip and your whole-body stability at the same time.

3. Forearm Roller mastery (15 minutes)

3 rounds (right arm, left arm, alternating), 1 minute rest between rounds
Weight: a Barbottle filled with up to 5 lb (2.3 kg) of water

1. Clip the Barbottle onto your Forearm Roller 3.0 (or Forearm Roller 2.0).
2. Right arm: Roll the weight up using only your right wrist, controlled from start to finish. When it reaches the bar, lower it to the floor and press the buttons to release.
3. Left arm: Repeat with your left wrist.
4. Alternate: Switch between right and left with no rest until the weight reaches the bar.

Want even more? Turn the roller around to hit the opposite side of your forearms, or go beyond the Barbottle. The Forearm Roller 3.0 takes plates, kettlebells or bags up to 50 lb.

4. Fingertip push-ups (5 minutes)

3 sets of 10, 1 minute rest between sets

• Get into a push-up position with your weight on your fingertips.
• Keep your body straight and lower yourself down and back up under control.

A brutal test of finger, hand and forearm strength. If 10 is too many, start on your knees.

5. Cool-down (2 minutes)

Forearm massage. Use a massage ball or your hands to work through your forearms.

Deep stretching. Hold each stretch for 30 seconds on each arm.

Staying at the top

• Look after your joints. If you're thinking about omega-3s or joint support supplements, check with a professional first.
• Recover like it's part of training. Regular massage and a consistent sleep routine keep you training hard without breaking down.
• Get your head right. A few minutes of meditation or visualization before a big session can sharpen your focus.

What's next

There's no level above Rhino, but there's always room to get stronger. Keep training, keep recovering and keep raising your own bar.