The wrist strength thing is so real. Not so hot take: wrist placement is good but having strong wrists and forearms is still good because you literally feel stronger. Stopped using straps on my back work(besides heavy deadlifts) forearms got real beefy.
I’ve been lifting 2 years, never used straps for anything other than Rdls, my forearms are still absolutely tiny, I even tried wrist curling, went from 20lbsx12 to 45lbsx12 in like a month, and my forearms didn’t grow lol.
@ Hm there’s gotta be a way to get em bigger that u haven’t explored. But gotta understand that in my situation my forearms were literally so detained like my grip was never taxed ever. So taking of the straps was a GIGANTIC stimulus. I command your forearms to GROW brother.
@ lol, I kind of stopped caring about my forearms after that point, there’s definitely something that I could do to get them to grow. I might start doing something for them soon though.
@@chonkeboi try reverse curls, hammer curls, towel curls. Towels especially and fat grips are great tools you will definitely feel your forearms pump up
Heavy rows/deads presses, curls and tricep exts will definitely grow your forearms without isolation. You get crazy forearm pumps once the weights get heavy
Have you also tried rice bucket training (what armwrestlers do)? It gives you a great pump, you can move your hand in all directions ("3d strengthening"), you can open/close your fingers, do radial/ulnar movements, pronation, etc. Check out Matt Mask, Michael Todd for example doing the rice bucket stuff. It's more like a rehab/conditioning work but can also strengthen all those small muscles in the forearm.
I’m having this issue too. No problems with volume work but strength work causes wrist issues. I’ll try out those exercises you suggested and hopefully they work.
Ooo, ooo, another thing. Wrist rolls. Like, just rolling your hand around in a circle for 50 reps, but holding a tiny plate. Rolling into your body with palms down. Rolling out with palms up. Super good and kindof hits everything all at once.
An easy way to train radial deviation is to pivot the dumbbells laterally at the end of the press to increase the moment at the glenohumeral joint while training free wrist motion.
Boss you talked about not conecting with the wrist curl, try the chuck sipes variation it helped me the most, i have really bad tendinites in the wrists since i was a kid (videogames) those helped me feel in my forearms insted of just my wrist I also do wrist curls in the cables, feels the second best on my joints
Sam, if you look at your last pressing video (and any other pressing video for that matter) you will notice that your wrists are bent backwards to a point where the top knuckles if not your nails point to the ceiling. To have the bar sit directly over the bone, your MIDDLE knuckles should point at the ceiling. I reckon if you adjust the way you grip the bar you won't need to muck around with strengthening your wrists.
If you look at nearly any heavy jerk or push press done at a high level and you will see that backwards wrist position both in the front rack and overhead position (klokov's famous push press being an easy example to reference) so while it is more stressful on the wrist I am of the belief this is a better position to stabilize large weights overhead and thus I'm interested in acclimating to the position. When it comes to bench press there are some athletes that implement a true knuckles up grip well but a a large percentage of elite benchers also implement a wrist back position, Sebastian oreb has a good video somewhere on his Instagram explaining how taking an internally rotated grip allows you to place the bar directly above the ulnar process from a respect position that he teaches and I regard him as one of the better powerlifting coaches out there. I was taught knuckles up when I was younger but my results increased pretty steadily once I started implementing more of the bulldog grip without knuckles up as I saw it gaining traction within the IPF
milk jugs fulll of sand are good for wrist curls and stuff because the handle is offset. Obvious loading issues as you get stronger but put one at your desk at work and spam away
Can you please help me . I'm sick of my lower back and core feeling soo weak and compromised . I feel soo uncomfortable doing seated pressing movements where the weight is over head on my spine . No pain , just weakness . I think I may have become too reliant on a weight belt . But at the same time standing ohp doesn't bother me . What's wrong with me 😭😭😭 I just want to be a harambe mf like you 😭😭😭😭😭
Hey Sam - when you say 30 reps of wrist rollers what does that mean? Is a rep one movement of the wrist or is a rep getting the weight all the way to the top? Thank you!
I suppose there is but I think if ya ease into it and manage workload reasonably as you would with any other body part its not something I would worry much about unless someone knew they were historically very prone to it (standard disclaimer: I am dumb meat-head not doctor)
My diet for the past 6 months has been beef+rice+carrots+blueberries as meal 1 and 4, chicken+rice+pineapple+broccoli for meals 2 and 5, and a protein shake and banana as meal 3. Don’t really eat much that wouldn’t be considered clean, I just make an effort to eat a lot to keep my bodyweight up for my strength goals
Kids, if you are interested in doing something functional with your strength like combat sports dont bench press. I have done it for many years and when I switched sports because i wanted something more than just look nice, I realized it takes all your upper body and shoulder mobility away. Your gymnastic ability will suffer tremendously for it. Also big pecs are useless load for your oxygen consumption.
The wrist strength thing is so real. Not so hot take: wrist placement is good but having strong wrists and forearms is still good because you literally feel stronger. Stopped using straps on my back work(besides heavy deadlifts) forearms got real beefy.
I’ve been lifting 2 years, never used straps for anything other than Rdls, my forearms are still absolutely tiny, I even tried wrist curling, went from 20lbsx12 to 45lbsx12 in like a month, and my forearms didn’t grow lol.
@ Hm there’s gotta be a way to get em bigger that u haven’t explored. But gotta understand that in my situation my forearms were literally so detained like my grip was never taxed ever. So taking of the straps was a GIGANTIC stimulus. I command your forearms to GROW brother.
@ lol, I kind of stopped caring about my forearms after that point, there’s definitely something that I could do to get them to grow. I might start doing something for them soon though.
@@chonkeboi try reverse curls, hammer curls, towel curls. Towels especially and fat grips are great tools you will definitely feel your forearms pump up
Heavy rows/deads presses, curls and tricep exts will definitely grow your forearms without isolation. You get crazy forearm pumps once the weights get heavy
Have you also tried rice bucket training (what armwrestlers do)? It gives you a great pump, you can move your hand in all directions ("3d strengthening"), you can open/close your fingers, do radial/ulnar movements, pronation, etc. Check out Matt Mask, Michael Todd for example doing the rice bucket stuff. It's more like a rehab/conditioning work but can also strengthen all those small muscles in the forearm.
I’m having this issue too. No problems with volume work but strength work causes wrist issues. I’ll try out those exercises you suggested and hopefully they work.
Hoo brother did I need to watch this. Thank you and all the best.
Ooo, ooo, another thing. Wrist rolls. Like, just rolling your hand around in a circle for 50 reps, but holding a tiny plate. Rolling into your body with palms down. Rolling out with palms up. Super good and kindof hits everything all at once.
The only comfortable wrist curl variation for me is the one that Sam Sulek does on the cables. Feels real good and I can superset with pushdowns
An easy way to train radial deviation is to pivot the dumbbells laterally at the end of the press to increase the moment at the glenohumeral joint while training free wrist motion.
Looking cute as always in the thumbnail. Almost Max wearing a headband level
Boss you talked about not conecting with the wrist curl, try the chuck sipes variation it helped me the most, i have really bad tendinites in the wrists since i was a kid (videogames) those helped me feel in my forearms insted of just my wrist
I also do wrist curls in the cables, feels the second best on my joints
Ill give it a go thank ya my friend!
Sam, if you look at your last pressing video (and any other pressing video for that matter) you will notice that your wrists are bent backwards to a point where the top knuckles if not your nails point to the ceiling. To have the bar sit directly over the bone, your MIDDLE knuckles should point at the ceiling. I reckon if you adjust the way you grip the bar you won't need to muck around with strengthening your wrists.
If you look at nearly any heavy jerk or push press done at a high level and you will see that backwards wrist position both in the front rack and overhead position (klokov's famous push press being an easy example to reference) so while it is more stressful on the wrist I am of the belief this is a better position to stabilize large weights overhead and thus I'm interested in acclimating to the position. When it comes to bench press there are some athletes that implement a true knuckles up grip well but a a large percentage of elite benchers also implement a wrist back position, Sebastian oreb has a good video somewhere on his Instagram explaining how taking an internally rotated grip allows you to place the bar directly above the ulnar process from a respect position that he teaches and I regard him as one of the better powerlifting coaches out there. I was taught knuckles up when I was younger but my results increased pretty steadily once I started implementing more of the bulldog grip without knuckles up as I saw it gaining traction within the IPF
I was just thinking about this in class today
milk jugs fulll of sand are good for wrist curls and stuff because the handle is offset. Obvious loading issues as you get stronger but put one at your desk at work and spam away
Gonna try this for my dips, recently hurt my left wrist at work and have been working on it and I have been way more mindful of how I’m using it
You are the man
Fat grips also good for pain in elbow and wrist.
I get a very intense pain in the middle of my ulna whenever I do a supinated curl type movement
Sam how many inches is your wrist ?
Step 1: Get GF
Step 2: Less Wrist hypertrophy
Step 3: ???
Step 4: Weaker 💀
whats on the whiteboards?
Every time I see a new video I get excited because I think it’s large lads but not today :(
Sam check out Artur Beterbiev wrist training
Can you please help me . I'm sick of my lower back and core feeling soo weak and compromised . I feel soo uncomfortable doing seated pressing movements where the weight is over head on my spine . No pain , just weakness . I think I may have become too reliant on a weight belt . But at the same time standing ohp doesn't bother me . What's wrong with me 😭😭😭 I just want to be a harambe mf like you 😭😭😭😭😭
How big is your biceps and forearm 💪😎?
For the algorithm
Algo 💪
Hey Sam - when you say 30 reps of wrist rollers what does that mean? Is a rep one movement of the wrist or is a rep getting the weight all the way to the top? Thank you!
One twist each hand I count as one rep, number of times going all the way up would work just as well as a tracking metric though!
@@ShetharTraining thank you!
Is there a risk when your wrist and Tendons get stronger, to get the carpal tunnel syndrome ?
I suppose there is but I think if ya ease into it and manage workload reasonably as you would with any other body part its not something I would worry much about unless someone knew they were historically very prone to it (standard disclaimer: I am dumb meat-head not doctor)
By any chance have you ever tried to clean up your diet?
My diet for the past 6 months has been beef+rice+carrots+blueberries as meal 1 and 4, chicken+rice+pineapple+broccoli for meals 2 and 5, and a protein shake and banana as meal 3. Don’t really eat much that wouldn’t be considered clean, I just make an effort to eat a lot to keep my bodyweight up for my strength goals
So skibbidi
algo
Supp comm
Kids, if you are interested in doing something functional with your strength like combat sports dont bench press. I have done it for many years and when I switched sports because i wanted something more than just look nice, I realized it takes all your upper body and shoulder mobility away. Your gymnastic ability will suffer tremendously for it. Also big pecs are useless load for your oxygen consumption.