Grip Training, Finger Strength and Forearm Development Explained
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- Опубліковано 31 тра 2024
- In this video, I dissect the forearms, grip strength and finger strength and look at how to train for powerful hands and bulging forearms.
Training grip and forearm strength can result in crazy gains across all your lifts by helping you to contract your other muscles harder, by reducing the likelihood of dropping the weight and by sending positive signals to the central nervous system. Train your grip strength and your strength on every move improves. At the same time, training grip and finger strength can benefit martial arts, rock climbing and more. Just look at the incredible climbing abilities of Jyothi Raj, or Bruce Lee's two finger push ups.
Here, I go into depth looking at the specific muscle groups involved in finger and hand strength, from the forearm flexors and extensors, to the extrinsic muscles of the hand and more. I discuss the benefits of wrist curls, dead hangs, farmers' walks, bouldering (rock flimbing), grip trainers, overcoming isometrics and much more and hopefully you'll find some useful training tips for your own forearm workouts.
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Wow, he actually mentioned exactly what I came here for. To improve my nipple twisting strength. That's an easy thumbs up
What kind of nipple training are you into?
@@HeroC14 I was in a different place in my life 2 years ago
@@elijahbuscho7715 *What kind of nipple twisting were you into 2 years ago?*
@@elijahbuscho7715 We need to know.
@@elijahbuscho7715 tell us
One of the training methods I used in Judo/Jiu-jitsu for grip strength was to use one hand to crumple a sheet of newspaper into the smallest, tightest ball possible.
A classic :-D
Why didn't he go into FINGERS?? He said, "Extensors and Flexors, were WAY important.. yet he never discussed them? How do you work them, bro? El.. I teach this newspaper technique for my Chin Na.
@Meta Man it not effective,effective is stay in 1 arm on a bar
Dexterity
Old school.
Instructions unclear, all tendons snapped.
Ah awkward...
Yessss 🤣
Throw some flex tape on it it’ll be fine
*Read more*
@@Ceiling_panel_enthusiast329 T H A T S A L O T O F D A M A G E !
You forgot the roids bro
I think this is where the farmer strength comes from, they’re always grabbing things and lifting them of various weights in different motions
a combo with the gtg principle i think
Slav strenght...
correct. Farmer/construction worker hands and forearms are not to be tested. they have essentially done thousands of reps and holds
yeah, also blacksmiths, I've seen a blacksmith crush an entire apple in his hand like it was nothing.
Don’t forget fisherman and stonemasons.
4:19 forearm flexors and extensors
4:30 forearm pronators and supinators
4:49 forearm extrinsic muscles (hands)
5:07 abductor pollicis longus
5:17 brachio radialis and oconus(?)
5:31 training of flexors and extensors
7:15 training of pronators and supinators
8:08 training of brachio radialis and oconus(?)
8:23 training of hand muscles
Anconeus muscle, he misspoke
And steroids with a touch of Growth Hormone 😂🤣
@@jackabean3080 what?
@@mhxxd4 sorry I forgot to add sarms lol.
@@jackabean3080 bruh he doesn't look like he's on anything. Is that what you're saying?
Two of the strongest guys I know, one is a car mechanic, the other is a fisherman. I've heard that farmers have crazy strength, too. What do these guys have in common? They work with their hands.
My father was a carpenter, he is still very strong at 78 years old. I've worked with my hands most of my life and have a black belt in judo, I am also very strong.
Their secret is volume,they be working with their hands on stuff 10 hours a day 6 days a week
@@fabioooh Good point, any labor-intensive job that's mostly done by moving stuff with your own hands - and not in front of a screen or behind a wheel - is bound to keep you fit.
Many of these hand, and grip-strength exercises might be valuable for climbers!...
Oh for sure! Climbers have incredible grip strengthn typically and can certainly benefit from extra training
@@TheBioneer good for defense and martial Arts to boot all😎💪
Uh, calisthenics anybody? Dude... a powerful grip = more reps in anything where you grip.
@@shel0016 Wrist stability is always good especially for punching
Nah. Climbing is usually enough to have superhuman grip strength. It is the other way around - if you want to improve your grip then forget about targeted exercises and start climbing.
A long time ago, I always carried a heavy briefcase in my left hand. I always let it hang on the middle and ring fingers. As a result, I got brachial plexus syndrome and a herniated cervical disc. My fingers were both numb and in pain. I couldn't straighten my arm out for weeks after that.
I bring that up to let people know that grip exercises are important, but you should be careful.
Omg. Thank u so much for sharing. I'm so sorry that happened to you but at least now you know. How is your hand doing?
@formerevolutionist - The key word is: "STRECHING"
Any muscle you use intensely, you "MUST STRETCH".
Whether it is after training, after carrying a suitcase on a regular basis, cooking food in a restaurant for a hundreds of people, ect, ect, you need to stretch your forearms muscles.
If you do not stretch, you could, eg, develop tendinitis.
The reason why stretching is so important, is because after intense usage, the muscles become tough preventing the flow of blood to repair the muscles after training or carrying suitcases.
Stretching your forearm muscles is very simple and easy.
Stand in front of a wall, about an arms length away.
Place your hand on the wall with the fingers pointing down towards the floor.
The wrist should be about the same height/level as your eyes.
Gently press on the wall.
To make the stretch more intense, raise your hand higher on the wall.
Three sets of about 30 seconds for each hand will be fine.
@@ToxicVaccines_HivHoax very interesting. Thanks for the advice
@@ToxicVaccines_HivHoax I have seen u before lol
@@ToxicVaccines_HivHoax Yeah, I know that NOW. Unfortunately, I had to learn the hard way. But thanks, anyway. Your advice is good.
you have the same sense of humour as me
lol
nobody laughs at them
Yeah ditto lol!
nobody laughs except us of course
@@again2081 yep except us bro
But I laughed
@@sunithavs8901
You must be a nobody
Just like me! .. lol
My grandpa has that farmer strength you talked about and now all makes sense he has a crazy grip strength, he has always been skinny but his strength is massive even at his 70s, he challenged me to try to flex his hand with mine, cuz he knows i have some strength because of calisthenics but I swear he couldve broke my wrist if he wanted, is insane
The strength of your grip determines the potential for your confidence.
Not exactly
I keep repeat that daily people doesn't notice that
some truth to what this man is saying. mostly psychological but it makes sense.
@@immortalsmoke509 Well, almost😊👍
There’s individuals out there that directly just have peripheral weaknesses with confidence and little mental weakness.
damn your videos are very underrated and deserve more vieuws
Thanks!
knife tricks i agree
Interesting but a middle class ponce sadly😔 I was looking forward to it but the typical university accent pisses me off!!😩😤😤😤
i work as a builder. occasionally, i have to set-up scaffold. A few days of scaffolding, i cant compare any exercise that is better for grip strength.
Two years of delivering kegs did a lot. I had a lot of confidence in my grip wihle doing parkour.
This.
Wash your clothes by hand. Squeezing water out of a soaked towel without twisting trains your forearms like crazy
Arm wrestling, if you have access to a club
Yes! My forearms have gotten monstrous by doing this over several years of training, when naturally I have slender forearms which we all know are a more difficult muscle to build. At the end of any arm workout:
I did these wrist curls with the wooden dowel/broom stick + rope + weights, and roll it inwards until the weights roll up from the floor to the top, then control the unroll back to the floor, and continue rolling outwards until the weights roll up again, and control the unroll downwards again, repeating this for 2-3 rolls of each inward and outward until burning failure. Then after a short rest I would do another 1-2 sets like that. Very effective!
Make a video of this bro
@@Eizengoldt ua-cam.com/video/R4duebCqFsI/v-deo.html
Pretty sure he's talking about this
You missed a very important point:
"Stretching the forearm muscles" afterwards.
Failure to stretch the forearm muscles after training, will cause serious problems such as tendinitis.
Stretching your forearm muscles is very simple and easy.
Stand in front of a wall, about an arms length away.
Place your hand on the wall with the fingers pointing down towards the floor.
The wrist should be about the same height/level as your eyes.
Gently press on the wall.
To make the stretch more intense, raise your hand higher on the wall.
Three sets of about 30 seconds for each hand will be fine.
Thank you!
@@whyunderstand - 👍👍
@@ToxicVaccines_HivHoax ah, thank you so much
@@ToxicVaccines_HivHoax fluoride is still natural and good for you, comes from your own body
Does I press the front or back of my hand?
That Homunculus is gonna be buried in my mind for awhile now huh
Something I learned in martial arts that could help here is to make sure that you dont train partial grip. Exercises like grip trainers allow you to train grip strength, yes, but not generally all the way to the finger tips, instead being on carpal short. Same thing with finger tip push ups, a lot of people do them with the very tips of their fingers splayed out loke pads. That works your grip UP TO the last carpal, but not your full grip. The different hangs that climbers use is a great example for the difference that can make. One thing I do is finger tip push ups with my hands on a yoga mat. With that I can really squeeze and grip into the ground/mat and get the post out of that push up. It also conditions your finger tips fast as well, but you may very well have to start from your knees (general public, lol). I teach this to people at the gym I work at. Also palming/gripping weighted balls around atleast the size of a small bowling ball (but maybe not the weight at first, lol). That's another fun one among the grip exercises I know.
Awesome tip, thanks :-D
Teach me new to working out but I didn’t understand the difference do you have discord to discuss in more detail.
Last carpal? The bones of the wrist? Or the bones of the hand, meta carpals?
@@TheBioneer can you do video on bigger calves; and more specifically soleus muscle⁉️
So should we use the tips of the front part of our finger during finger pushup for more benefit.
HYPER GRAVITY TRAINING!?! ARE YOU IN-SAIYAN!?!
Haha! Anything that sounds like it came from DBZ I am all over. I also love overspeed training!
@@TheBioneer overspeed..? You mean like shadowboxing with resistance.
@@TheBioneer What is overspeed training?
@@xCorvus7x
i think it's when you do things like running downhill, going faster than what your body could naturally do.
@Top Lobster I remember as a kid it was like being in a whole other state of mind right? Like I would run crazy fast and once I turned around I was miles away from the hill I started at lol
Man your nerd cred is SOLID. Nice stark industries holo helmet
I was a dishwasher for a year and when when the washer was done I would often pull out the loaded dish tray and lift it with one hand. It got to the point where I was afraid of breaking the tray from it bending when I lifted it with one hand with all the dishes in it. I would often push it too far by going too hard with this, subsequently messing up my wrists for a while and I'd have to take it easy for days or weeks until they were back to normal but it really showed me how strong I could get from simple exercises.
Dishwashing in general got me probably the most ripped I've ever been between hauling full buckets of dishes up and down the stairs over and over and even just scrubbing, holding a dish with one hand and scrubbing it with the other. By the end of my run I could do some really crazy stuff just scrubbing because of how much force I could put into things without having to rest them on anything.
From years of training using weights, I realize the old school way to train your wrists is still the far better method than anything else. Wrist strength directly and proportionately affect your forearm strength and muscularity (but not necessarily its size as seen mostly with bodybuilders or weight lifters). 2 types of training that should be combined to give you a strong wrist and grip:
1) Motion/movement primarily in a circular way but can be done in a point A to B style as long as it involves up-n-down and left-n-right directions at the very least. A prime example of this is swinging a longer light to medium weight object such as a sword or axe. It can also be a shorter but heavier weight object like a hammer >2 lbs. Twisting actions are highly effective to develop the wrist strength, exercises like twisting a wet towel using both hands or using a screw-driver to screw wood screws into wood boards would also work really nicely.
2) The second training style involves impact/shock to the wrist and muscles while wrist/hand is in a firm stationary position. A good example to this is hammering something like a blacksmith or a butcher using a cleaver. In sports, a basketball player typically has softer wrist due to the movement involved where a volleyball player will have much stiffer wrists.
Cross-fit gyms might have sledgehammers or equipment similar to a war hammer where people use them to pound on old tires of kinds. That training will provide same result as the #2 wrist training that is needed.
Traditional wrist weight training typically fails to address the second type of wrist/forearm training which is also very crucial to overall wrist and grip strength. Hope this helps someone.
This comment is so underrated!
This is why lumberjacks are so strong.
Boxers and fighters use methods like this to improve punching power. Underrated comment
Thank you brother❤❤
Thank you brother❤❤
thank you for the info, i love swinging a wooden sword for my forearms
I've recently started getting into archery, and I suppose my weak finger strength is one reason holding me from progressing to higher draw weights. Need to exercise those fingers more ;)
I injured my intercostal muscle a few days ago and have been feeling really depressed about not being fully able to train, watching your videos has provided a huge relief. I feel like I'm training just by watching them! And you make a great point about forearms being more visible than other parts. Great channel!
Does Squeezing Breasts also work or wot?
Lol if you are getting a forearm workout you are probably squeezing too hard!
@Luke Brown uh , these masochists...
For twisting strength I would recommend sledgehammer levers
Awesome tip, thanks!
What are 'sledgehammer levers'?
@@glynhannaford7332 myhmb.com/sledgehammer-for-a-strong-grip/
You've just gained another dedicated subscriber. I like the way you explain your points, with clarity and no little humour.
I'm a massage therapist and I'm always looking for ways to strethen my hand more. This is great thnx.
Recently discovered you and you quickly became contender for my favorite fitness producer on this platform. You are really making me reconsider my entire relationship with fitness.
All because of you I can start to bioengineer myself into a superhuman. Thank you for all your videos they are highly appreciated!
You've become one of my favorite UA-camrs! I appreciate the thought you put into your work. It's great to see someone who is curious for knowledge and isn't biased. Keep it up : )
Thanks man! Really glad you're enjoying it :-D
Thanks for the great video, as always. I love the light in the background!
Thank Bioneer! Been implementing your techniques in my training for two years now.
Saw this after your "just hanging" (future) video. I didn't realize how weak my grip game was until I tried out a couple dead hangs. Thanks allot for the training tips, my dude! Stay cool!
I was a structural steel rigger and welder for many years. I remember constantly picking up steel, sledgehammers, equipment etc all day long. I am not anywhere near as strong nowadays despite lots of gym work. It makes sense that my grip strength and core movement strength was so good then.
I use to be able to flex my forearms after a yr of working at an extremely busy carwash. This is a great video for helping me get there again.
I've always naturally had a very strong grip even with having muscular dystrophy. I was scrawny5'9" but had to handshake of a 6-foot2 225lbs'er ppl often said. I'm 36 now and lost a good bit of that strength but my hands are still strong.
Fantastic content man!! Thank you so much for this, it's so educational and covers so many topics related to health, fitness and overall self improvement, thank you so much !!! Subscribed! And great chilled energy coming from you, keep it up!
Your make the best videos I’ve seen that helps me so far thanks sooo much!!!!
:-D Thanks for watching!
Wider dumbbell and bar bells work for me. I cut up an old scaffold tube and slipped it over the bars, makes dumbbell work more interesting especially. Nice video, good explanation
Came here to improve grip strength for jiu jitsu... Found a wealth of content! My new all time favorite UA-camr channel!!!!
I definitely recommend a wrist roller, also using a barbell bar in one hand and raise the end up and down... move further from the end for more of a lever to make it more difficult.
I see that the humour has been added! So far i'm liking it!
Thanks a lot man for taking the time to make these helpful videos a appreciate it.
I used to do a bunch of high rep curls with plates in between pretty much all my sets. Holding the plate for long periods did make my forearms strong and they did get a whole lot bigger too.
You can also add rice/sand bucket training, where you shove your hand into a bucket full of rice(intermediate) or sand(advanced) and start by making a fist and opening your hand while inside.
Ah I think I remember hearing of that one. It sounds awesome, I'm trying it thanks :-D You can also hit sand/water/rice for toughening up the blade of your hand for strikes.
The Bioneer you’re welcome, and thank you for making the most interesting fitness related videos on UA-cam.
I have read about major league pitchers using buckets of sand or rice as an exercise tool to improve their grip.
What exactly is the point of this exercise?
Are you opening your hand against the resistance of the sand?
@@xCorvus7x yes, you will train your crush grip when closing your fist, and you extensors when opening your hand.
Just subscribed to your channel. Appreciate how you look at original topics from a different angle; very creative. Keep them coming!
I've been enjoying your videos. It's nice experimenting with different training techniques
For pronation/supination exercises, I like to hold one end of a dumbbell, and positioning your elbow on the inside or outside of your thigh, it lets the (far end of the) weight work it. Also, you can work your forearm/grip strength, by gripping the end of your dumbbells with your fingertips, and pull them into your palms.
I've seen that the channels which post really good content tend to have quality subscribers..... even if they aren't great in numbers...... Great respect for you brother.. 🇮🇳🇮🇳🇮🇳
When I was 15 I went to physical therapy for chronic shoulder pain. When I first arrived they had me test my grip strength due to that type of injury often causing a significantly weakened hand/forearm strength. To their surprise they found that even with an injured shoulder I had the grip of a 35 year old man. I think the constant outdoor physical labor from a young age simply made my grip that of someone more than twice my age. Scale that up to that of an older 35 year old physical laborer and you’ll start to understand farmers strength is no joke.
Dude you are the man! This Video is an masterpeace thank you for sharring!
Thanks, try a cut off broom about 12 inch with a rope about 4-5 feet with a weight at the end about 2-5 kg and hold your arms out and wind the weight up then wind it back , the burn is unbelievable good luck
Yes Bruce Lee did something like this. Thanks for the awesome tip! :-D
Anthony scott that's a classic.. is a kungg fu classic too.
It’s a piece of equipment called a wrist curler, and it’s the best way to build your forearms. If you let the rope/strap lay over a shoulder high bar of some sort (smith machine, barbell racked on a bench, pull up bar) it will take the front raise part of the exercise away and allow you to isolate your forearms better.
Wrist Ripper - The Ultimate Wrist Roller / Wrist and Forearm Exerciser www.amazon.com/dp/B00IOCS3G4/ref=cm_sw_r_cp_api_i_dz3cBbEHDEMMC
Here’s an easier setup if you have a barbell, dumbbell, and a weight band or a gym membership. Rack a barbell at a comfortable height, near or at shoulder height works for me. Take one of the thicker workout bands and wrap it twice around the thick section of the barbell (the section where the weights are loaded onto. Then take a dumbbell and wrap the band around it, should reach the floor with tension on the band. Then just roll up and down
I came here just to post this 👍
Thank you very much !
You're channel is abnormally great ! All this real life functional strength and techniques of the strongmen and so on , it's incredible.
More grip training and forearm secrets please ! also can you talk about this central nervous system and grip correlation thing please ?
Thanks! Glad you're enjoying it :-) Yep, will definitely be coming back to those topics!
One of your greatest videos, also great choice of thumbnail image.
My 1 year old son has an impressive grip and good upper body strength for his age. This video gave me some ideas for the future of his training.
Can you do a video on vascularity? I've been looking for a comprehendible way to optimize it, and what specific effects It has, if any at all
Banyan Rolphez thats a video i would love to watch
Banyan Rolphez
Btw. Adam great video maybe a collab once?
Warning: Long yet detailed read, don't bother if you don't want to know.
It all follows the said principle. "Specific addapted to imposed demand" The visible portion which gives this vascular look are veins. They are far more visible then arteries and are therefor more easily seen through the skin. We need to consider 2 things when wanting to increase vascularity:
1) Coverage of veins (fat tissue and skin tissue)
2) veins diameter (thickness)
1) The coverage of veins is the easiest thing to influence and increase your vascularity. Sadly there is no efficient or good method as far as I know of reducing skin tissue around a area without suverly injuring oneself. A good example of how skin thickness influences vascularity is when you look at old people which go up to and over their 70s. Due to their Finn skin, their able to look a lot more vascular than one expects. This will not be the case though if their obese since fat tissue will usually cover it up no matter how thin the skin is.
So your better of reducing fat tissue which acts as a coverage by simply dieting down. When you really get shredded, then that might even reduce your skin thikness since the body is in a katabolic mode at such a low Bodyfat.
2. The thickness of veins is influenced by how much blood flows through then and how dialated they are. I've had a Theorie of increasing my vascularity by increasing my blood pressure through the intake of little to no sodium, btw a really good video on this topic onthe channel What I've learned. I thought through increasing my overall blood pressure the veins will adapt to the pressure because of the said principle and be on constant dialation and therefor appear thicker and become more visible. Didn't have a lot of results with this though since I was rather impatient and couldn't really find a way of increasing my blood pressure through diet, as well I was rather impatient with the results and stopped after a week. So if anyone tries this method and tries it for long, let me know if it worked for you...
Vasodilation is when the vein dialates from within and a little from the outside as well and which increases it's diameter. Any form of exercise that gets your heart rate up will result in vasodilation. Veins job within the body is to assist the heart in pumping unsaturated blood (blood without oxygen) from a location to the lungs where it gets saturated again. Now the more these veins get used the more they'll addapt, they will do this by increasing their diameter and become therfor become more visible. The best form of achieving a maximum diation of the veins which results in a high blood flow to the muscle is chasing the "pump". It's when a muscle gets filled with high amounts of vlood, I find this sensation is best achieved throught no weight but explosive intensity at explosive repeated repetitions or a exercise of the targeted muscle at about 50% of your 1rpm of at least 12 repetitions (more is better).
Thought experiment:
My favorite exercise is rope skipping for increasing vascularity around my forearms and to increase my grips strentgh.
Benefits of this exercise if performed correctly:
1) Warm up the wrist joints (for decreased injury chance [good when practicing skills like handstand])
2) Increased endurance and coordination
3) Huge pump in forarms and all other muscles from the muscles around the wrist for increased vasodilation and therfor vascularity.
4) Acts as one exercise to increase strength and endurance "strength endurance" around the grip area. Targets all muscles not just the forarms as for example in a wrist curls. Includes rotation up and down flexors bassicly all muscles involved in grip strength. If you want to you can also squeeze the handles as hard as you can to increase the intensity and to focus more on the strength aspect.
Conclusion
To increase your vascularity perform exercises that cause vasodilation in the desired area, if you want the vascular forarms try the rope skipping (Be advised the natural dialation of veins taks a lot of time to adapt and increase in size so be patient with it. If you want fast results then diet down to shredded and you should see results much faster then simply going for vasodilation. I still have more but that is all for now. I should have just made a video about this, but screw this I'm already to far in 😂
Analysis Stelon and Arnold vascularity
Both have their stories and history, Arnold chased his pump during his bodybuilding times and trained averyday this caused vasodilation around his all the time and the results can be seen. Arnold during his bodybuilding time was lean and sometimes shredded which contributed as well. Now he doesn't have the leaness or shreddedness, but something else helps him gain his vascularity at older age (now). It's his skin thickness because of his age, his skin starts deteriorating and becomes thinner resulting in a more vascularlook.
Stellon
Stellon achieved his vascularity through being lean, vasodilation and now his skin may start to deteriate and increase his vascularity. Haven't watched him that much just seen one or 2 pictures so can't really judge.
Btw. Didn't talk about steroid use and how they influence vascularity that is part of the things that I won't mention in a comment.
Perfect example of principles applied:
Frank McGrath = Absolute vascular monster
1. Shredded
2. Thin Skin
3. Vasodilation
4. Steroid abuse 😂
My research paper 😂🤣
Wow this has 13 likes... guess I better do it! :-D I'll bring it up the queue for sure!
On the way :-D
Playing piano and guitar is also great for forearms and grip strength. When i used to play heavy my forearms were the most shreaded part of my body
That, and drummers have the most ridiculous grip strength too
@@pilot.wav_theory I wish this was true, I play metal but even then my grip strength is my biggest limiting factor
Your channel is amazing this vedio was my most liked one so far very helpful information you hit stuff within my training peremeter and refreash my memory on information i once thought forgotten
I swear on my life this is the best video about grip strength you just earned my subscribe for you and by the way im new in your channel this is my first video i watched on your channel
Very good overview and great video! Just one very minor correction from a rock climber: Open hand grip isn't necessarily weaker than a full crimp. It's really an individual thing and also a matter of the size of the edge you're holding onto. For myself, I tend to be stronger with open grip on larger edges of 18 mm or more (i.e. I can use more extra weight on dead hangs than with the crimp), whereas I need to crimp the really small edges of less than 12 mm to get any significant force onto them. I feel that this is the case for a lot of people. Again, great video! :-)
I've been doing research on grip strength and thankfully I receive notifications when you post videos. I injured my wrist a few months ago due to my grip slipping on a large beam and falling about 20 feet. I don't want it to happen again. 😂
Hope you make a fast recovery man! And glad that the video came at the right time for you :-) I actually broke my wrist entirely in half when I was 15 (my hand was on backwards and I was very lucky to avoid nerve damage!), still gives me grief today. I do think in my case that strengthening the muscles has helped me stave off too many consequences so far. The doctors said I'd have serious arthritis by 21. I'm 30 and nothing too bad yet... fingers crossed!
these are some underated videos, love them
Your videos are greatl. Thank you so much for your time and knowledge.
Good stuff as always man, I was shown wrist curls in high school but more recently I've dabbled in doing them all four directions while standing and work the negative more. I try to find ways to help tricep growth besides good ol' snow shoveling and the backwards tricep curl, had some good burn from raising the elbows off to the sides but I've also heard else where this isn't good for the shoulders. I mean I was dabbling in a compound movement of wrist curls into tricep curls in that direction only as a transition before going to do something else.
Plus I do weighted wrists / ankles for other things and experiment with Vitruvian angles to see what activates or works what out that isn't always conventional, mainly forearm/wrist and tricep wise since most other things have a plethora of techniques to work with. I know the chair reverse push up kind of move can work too but I don't have the set up for that yet.
Also lol, in some videos you mention how people can be soft these days, I'm not jacked but working a screwdriver will build and teach you a thing or two about forearm / grip strength and endurance. Using a screw-gun takes most of the effort out but cheaper ones you still have to push down hard and all that to keep it aligned and pressured for proper bite.
As a climber, I appreciate this video for sharing the suffering and misery of finger training with a wider community
Greetings,
As always another excellent detailed video 🇺🇸🍾🎉🇺🇸
Keep producing more videos.
I personally train twisting and moving the hand sideways with the modular dumbbells: i grab one extremity and put the weight on the other so that I can train effectively
@The Bioneer
A climber buddy from uni gave me an exercise you might be interested in...
1. Hold a house brick between thumb and first two fingers in a pinch at shoulder height straight out in front for a little while
2. unpinch, allowing brick to fall
3. try to catch brick with same pinch, raise back to shoulder height.
4. rinse and repeat
Great video as always! Keep it up
Thanks a ton :-D
Great video, both in terms of quality of information and production.
Right at the begining of the video you made remember that everytime I do dips and I squeeze the bar as much as possible I can do them much more easily, awesome
Stallone:
Nano machines son
They harden in response to physical trauma
Played college football at the university of Texas!
Could've gone pro if he didn't join the navy!
Lol excellent
Loved the video! I’ve been working on my grip strength for boxing.
Thanks! Nice, what training have you been using?
camerer marsh the old school immersing your hands in sand/gravel in a bucket, clenching and uncle ching, rotating your hands clocks and counter has great benefits. Both for building up grip strength and hand infrastructure but also for stretching and therapeutic work, depending on how dense and granular the bucket contents are.
The Bioneer finger pushups, mostly on my knees so I don’t break myself, and moving my wrist with small 5 pound dumbbells
Fingertip push ups hurt ): at least I can do a few I guess
Very engaging video - thank you for such useful information!
Awesome talk! Solid videos!
Excellent video thank you very much. And one thing I would like to add is that doing negatives really increases strength very quickly. Four days ago I did pull ups and hung out there for about 30 seconds and then let myself down slow and four days later I was able to do three more pull-ups than I could previously do. I could also hang for about 15 seconds longer
instructions unclear arm broke
*Having that twisting strength is actually extremely useful in wrestling and jujitsu*
Love the video!
100%
Aikido as well
I thank you for sharing all this knowledge. Keep it up.
Love your channel you explain so well.
Tanks the for the video. I was looking for some insight on the grip training
NP! Good timing :-D
Awesome video! Grip strength is also associated with heart health. Could you please make a video on building tendon and joint strength? Also a video on flexibility and mobility would be cool.
neck curls im having tendon problems so i hope he makes that video too u.u
Thanks! You're right, there is a big correlation between grip strength, heart health and even longevity. Mobility is definitely on the way, as is tendon strength and I'm actually working on one about bone strength too :-)
You got it! And hope you make a quick recovery :-D
The Bioneer Does it have anything to do with the nerve cells in the fingers and heart?
The Bioneer awesome can’t wait.
I, a freetime boulderer, sincerely thank you for this video.
This is a great guide. Can you do a similar research and video on foot strength? It is definitely another critically important and overlooked aspect of strength and conditioning.
Forearms and grip strength are overlooked in many training regimes, I guess because those areas get secondary benefit when using hands to work other body parts like rowing, curls, pull ups etc.
But you are right, building greater power in grip and forearms feeds back into making all of those other exercises easier. It's difficult to increase the resistance in dumbell rows if the hands cannot manage heavier dumbells.
I did my best benchpressing when my forearms were at their strongest!
People with stronger grip strength tend to live longer.
Siim Land why is that?
Siim Land Show the sources.
Correlation doesn't mean causation
The man with no name exactly, just because healthy people tend to have stronger grip(DUH), doesnt mean that people with strong grips are healthier
Yes I've heard that before as well. Apparently there is a correlation between grip strength and the health of one's heart.
There is a VERY practical use to the twisting motion: opening sketchy doorknobs. I remember when I was weak, I would have trouble opening the cellar door in my flat, I'd place the key in the keyhole but I just couldn't twist it.
good video. i clicked it just to see what your talking about. didnt expect this good of a review on grip strength
Could you do a video on the application of yoga alongside intense weightlifting? Very useful video by the way.
I need to work on this myself a bit more first, but yeah it's definitely a topic I'm interesting in and there will be stuff on yoga/mobility/flexibility coming soon :-D
Anytime fitness for the win!
Good video man. Forearm strength is key to everything.
Cool. I like at the end how you mention not to overload as you’re mainly working the tendons which are more sensitive and can tear if not too careful
Terminator scene explained everything!
Could you make a video showing those books in the background? :d
Definitely :-)
Are those graphic novels of Marvel comics/
Why? You need to get a grip!
I'm enjoying training using the Can Do twist and bend Bar! Great video
Wonderful video . Like it so much! Thank you
Hey great video man! Question, I am DYING of curiosity to know what that blue holographic head behind you on the left (my left) is. Thanks !
Iron Man
Mr Bioneer can you make a video about your bookshelf.
Definitely! Thanks for the suggestion :-)
Absolutely on point. Love it!
Kind of niche but when I used to repair cabinets we did a lot of screw driving by hand (as in no power drills), that is a GREAT workout for your arm rotation, especially through wood without a pilot hole!
*HYPER GRAVITY TRAINING!* Also want!
I know right! I'm doing a video on weighted calisthenics soon :-D
My man! Love your style of video btw dude, really suits my style of learning! I've found heavy bag training and pad work to be great for grip strength too, both the hitting from squeezing my fist and the impact of the strike, and also the holding of pads for people when you have to tightly squeeze and receive the impact.
The Bioneer is working forearms every workout too much ? I train them 6 days a week . Should I just train them every other day? I don't know how to tell if I'm over training them because I haven't seen a loss in strenght however I have seen a plateau in growth.
If you didn't see a loss in strength I suppose that's a good sign.
Did you keep up grip training six days a week for the last five months? Did you break through the growth plateau?
just a fancy name for loaded pullups