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over at the start and flickingit overhead, is a great help,as it is in a single-handed ordouble-handed snatch or theclean turn to the shoulders of

a bar bell. It assists the box-er to put pep into his punch,especially when hitting atclose quarters.The various exercises areclearly illustrated.You are shown a specimenwrist movement with appa-ratus, how to use a grip ma-chine, the use of a woodenbar and weights, picking up a

handful of discs, twistingdumb-bells held by the ends,practice with the old-fashioned 56lb. squareweight.Even the gripping of a smallrubber ball, which you cancarry about in your pocketand use any old time, is adistinct aid.

The forearm muscles shouldbe well massaged after theexercises they will certain-ly ache considerably; if theydon't, then you are not per-forming the movementsproperly.One simple aid to gripstrength is to obtain a shortpiece of tubing from anyplumber or ironmongers, 4-

to 5 inches long, about 2 -inches outside diameter. Fixthis outside your usual dumb-bell handle you will haveto use a little electrician'stape as packing to preventthe handle slipping about,and the inside inch bar mustbe dead central or you willget a dead point which willdefeat your object then,

commencing at about 56 lbs.or so, work up in swings and

one-hand clean and jerk, us-ing both right and left hands,

to 70 lbs., even 80 or 90 lbs.You will like this work when you can clean and jerkthe 90 you will find yourfriends fail; they won't likethe thick handle, they won'thave your power of grip; youwill have an interesting featto set lifters who come roundto try their strength in friendlycontest.

Do not be disappointed if af-ter a few months work your

forearm has only gone uphalf an inch. Half an inch on

the forearm is equal to aboutfour inches on the chest. Ifyour forearm is already welldeveloped you must restcontent with the extra halfinch, remember that size isnot everything ; you will sotune the grip that it will not letyou down and you will be ca-pable of interesting feats ofstrength such as tearing a

pack of playing cards in half,or a thick roll of newspaper.

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You will not mind if you comeacross thick-handled dumb-bells and bar bells, you willwelcome them as grip testswhere other lifters complain

of the size. It is pretty certainthat you will note improve-ment at your pet sport, what-ever it may be.For men of moderate bodyweight a 12 inch forearm isdistinctly good. Middle-weights may go to 12 inch-es. If a heavy-weight canshow a 13 inch forearm he isdoing very well indeed.

Some measurements of fa-mous strong men may beinteresting to give you anidea of what forearm devel-opment may reach, correctlymeasured, with the arm per-fectly straight, not bent, andthe tape placed near the el-bow as often obtains inAmerican gymnasiums:

Sandow, 13 inches.Hackenschmidt, 13 inches.Arthur Saxon, 14inches.Carnera, 265 lbs., 15 inches.T. Inch, 205 lbs., 15 inches.

HOW TO DEVELOP ASTRONG GRIP.

1. Take hold of an iron dumb-bell from 3 to 10lbs. weight.Hold it by the end, with thearm bent, and then rotate itso that the other end of thebell forms the letter S as itrevolves in the air. When theright forearm is tired, repeatwith the left.2. Obtain a pair of "Terry"grip machines, either nut-

cracker pattern or handleswith springs attached. The

simplest way to use them isto hold one in each hand andcontinue to grip them untilthe forearm muscles arecompletely tired, first working

with the arms bent, thenstraight.3. The Wind-up." This was agreat favourite with my friendGeorges Hackenschmidt, theWorld's Champion wrestler.Obtain a fairly thick piece ofround stick, similar to thehandle of a broom, but about1 inches thick if possible.Attach a strong piece of rope

it may be necessary to pinit with a nail, otherwise thereis a tendency to unwind.Commence with a weightsuspended as shown, about15 or 20 lbs. to start with,gradually work up to 30 lbs.or even 35. First wind up,elbows near the hips, armsbent, and palms down, the

right hand turning upwards togather some rope in, thenthe left, until the weightmounts up to the stick. Re-turn it to the ground and re-peat several times, then re-commence, this time with thepalms up instead of down.4. If you possess a disc barbell, using one large 25 or30lb. disc or several tens or

two fifteens to start with, holdthem in the right hand andturn them in several timesfrom the "hang" (as shown)to the shoulder, then backagain. After tiring the righthand, repeat with the left.Use a little resin.5. Using a light bar bell onlyabout 50 or 60lbs. weight atfirst, hold the bell as shown,

shoulder high, elbows raised,then turn the bell, allowing

the elbows to go underneath,doing this with wrist strengthrather than a jerky move-ment. Repeat till tired andgradually increase the

weight.6. Using the same light barbell as in No. 5 exercise,stand with the arms hangingdown straight, bell about themiddle of your thighs. Now,with the elbows firmly heldnear hips and not allowed tomove, bring the bell up toposition shown, hold it theretwo seconds, then return it to

position one and repeatabout 5 or 6 times. Graduallyincrease the weight.7. Holding a dumb-bell about40 or 50lbs. weight in theright hand, held at the side ofthe body, turn the wrist overas far inwards, then as faroutwards, as possible. Tilltired. You may vary this by

tilting the ends of the bell upand down by sheer wriststrength. After tiring the righthand, repeat with the lefthand.8. Obtain an ordinary 56lb.square weight. Stand it on itsside and pick it up edge on,the fingers of the hand insidebeneath the handle of theweight, the thumb on the bot-

tom of the weight. Always tryto pick the weight a littlehigher, until eventually youcan get it to the shoulder.Use a little resin on thehands. Be careful you don'tdrop the weight upon yourfoot. After using the righthand, always use the lefthand as above.

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