Forearm Push Grip – Pull Grip (FREE)

Let’s look at this demonstration of Outside and Inside Forearm grips. Please understand this is a demonstration, not the complete tutorial.

Note: Forearm grip and Elbow grip are usually interchangeable, so if one feels better to you work with that grip. One is not “better” or more “correct” than the other. The grip you feel most comfortable with is often determined by the diameter of the pole, the size of your body, and the length of your limbs.

Forearm Push Grip – There are 4 common tricks that use this grip. The Performance Climb, Split grip (bottom arm), Air Walks (bottom arm), and a forward spinning Invert. Other names for this grip are: Push grip, Forearm grip and Climb grip.

Forearm Pull Grip – The 4 most common tricks for this grip are the Partial split grip (top arm), Caterpillar, Ayesha and Straight edge.


  1. I always find forearm grip really awkward, especially the pushing grip, like my upper arm is too short and/or my bust gets in the way. I had a teacher who would make us use forearm grip for climbing, and that made it nearly impossible, despite being able to able with hands. Is that just an anatomical thing or am I missing something about these grips?

  2. If it’s the push grip you find hard, then it’s most likey a strength issue. You need, triceps, shoulder and chest strength to push away. Practice standing with the forearm on the pole as I show and actively push the whole body away. You can even turn slightly to the side if the chest is in the way you don’t have to be perfectly squared. Post a video if you want me to take a look. Both of these grips take time to build up the strength needed for many people.