BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Here are the links to the Grip tools for anyone who is interested! Ironmind Captains of Crush Grippers - amzn.to/3u3r2Ll Rolling Thunder - amzn.to/3UhKO09 Hub Pinch - amzn.to/3OIHDNS Pinch Block - amzn.to/3GUoNBF Silver Bullet - amzn.to/3V502ad Fat Wrist Roller - amzn.to/3OErNUL Fat Gripz - amzn.to/3GQFQo5
I went to hard on captains of crush. Could barely close the number one. In two weeks I could close the 1.5 and just close the #2. I was making sweet gainz but hurt my wrist cause I rushed it. Just make sure to let your tendons catch up
This guy acts like he knows more than he does.. hes knows some shit .. but.. where's his prof I mean he's super average looking and admittedly on steroids or took the.( still does trust me) and still looks average and how bout clients???? I would never listen to someone like this. Hes nice .. im sure.. but he's really full of alot of hot air...he thinks volume is harder than high intensity... I'd rather do more sets of 3 or 4 rir any day than one all out set past Failure and beyond. Anyone who thinks this ain't doing intense enough
A few years ago I did farmers walks with water filled five gallon buckets for up to one mile at a time for about 6 months. I’d do this two or three times per week and my back, shoulders, triceps, and forearms have never been so developed. I absolutely believe long farmers carries are among the top tier of conditioning, back building, and grip developing exercises.
I was coming back from a broken back and reconstructive leg surgery, so I spent 8 months in varying casts and was very limited with what weight I could use for several more months, as I relearned to walk. Since I was limited to 50 lbs, one of the things I did was suitcase (one arm farmer's) walks. By the time I got up to 1/2 mile with those 50 lbs (1/4 mile each arm), my posture, upper back, grip, balance, core strength, bracing, and GPP had never been better. They weren't the only working out I was able to do, but they were by far my favorite part.
😳🧐 I grew at a farm... 🤔 Are you sure they didn't use something like a bike or a working animal? A wheeled wagon? It's a lot of weight and distance to be practical...
The house had a coal furnace; as the oldest, I had to bring coal from the pile to the house. By the spring, no kid best me in a schoolyard fight. Life was pleasant after a few face offs.
@@kenrobba5831 heh heh... That, and running running running, like when the two malinois pups tried to kill me 🤭 if you aren't familiar with that breed of dogs, look them up. There it says they are vicious but 🤔not with their family🤗 Also, precisely the other day a dude at a store was surprised because I got beans in a plastic bag and I did my knot like back in the day, when I was at the farm and packing beans for sale and doing a "Robocop Alex Murphy spinning cowboy drawing trick🤭🤔😂" Maaaan, and that's so awesome, I mean, memories came back.. 🤔 😬 🤣 Of course a scorpion flickd me when I was like 4 y o.. Lots of fancy visuals cause of temperature 😬🤭
It’s incredibly respectable that he posts the important information for everyone for free and only charges for the extra stuff that people want to see, rather than the other way around. Love the vids broski
Anthony Fuhrman did CoC holds for time as well. Close the gripper with both hands, remove helping hand from equation and then hold it closed for time. Once you consistently get around 45 seconds, it's time to level up.
@@paavoilves5416 what is suggested above is not basic grip work, not for a beginner. Overload movements like that are very hard on your wrist and hand tendons, an untrained individual won't know when to stop and likely fucks his hands up. This is the same as letting beginner lifters do 5+ second pauses on heavy squats and deadlifts. They don't have the coordination and skill required to do it safely. Don't believe me? Lookup any grip training forum and the general advice is that beginners should take it easy and slow because of injury risk.
@@Dwiegman @Dimitry W Yeah, you're right. It's definitely not basic grip training! This gripper training is more suitable to intermediate to advanced individuals who start to struggle with total body fatigue from, for example, heavy farmers carries but still want to overload the grip portion of the lift.
@Dimitry W you are right and a good person for clearing this up. I tried similar tactics in my younger twenties and it messed up my fingers so I had constant ache in them. (It was probably just inflammation, but young and dumb..)
The last weeks I started training my holding strength by holding a barbell for 30 seconds at a time. The setup with the bar behind me at hip height worked best so far. I hope this helps my grip on deadlifts.
Alex, you are a well of tested information in the area of strength training and it is evident that you are giving your very best at roundly presenting it. Keep up the good work!
I love grip training now. I got a bunch of implements and have been having a lot of fun. The Rogue Anvil has been my favorite since it feels like an old time strongman feat.
I can confirm, I have not dropped a deadlift since I watched this 4 months ago and my deadlift has somehow gone up 20kg in that time Deadhangs, weighted carries, reverse curls and hand grippers have added over an inch to my forearms in 4 months (I didn’t train forearms separately before so I think it’s localised newbie gains in that area). Good job Bromley Heres a tip for forearm growth, if you have a frame to do pull-ups or deadhangs on in a gym, use the wider , supporting bar with no etching you aren’t supposed to use. It really helps isolate your grip more
Fantastic video Bromley, I've been browsing the internet for a full on comprehensive guide to grip strength and it's different aspects - you hit the nail on its head, much appreciated!
I like to practise my pinching strength by grabbing heavy 15kg-20kg with one hand and carrying it around for my regular gym workout. Overtime my pinch strength has built up to the point that I can drive my car by pinching the steering wheel between my fingers while steering as if I would normally holding it (obviously not when there’s heavy traffic around).
Great timing, I was literally just thinking about how I need to improve my grip strength. I decided to add holds and plate pinches after deadlifting since those seem the most relevant to DOH and hook grip strength. My gym has a wrist roller and fat grips though so I might give those a try!
My weight is only 60kg and l am practicing with 350LB grip for few days and now l am nearly able to close it and hope completely close it very soon..l learned a lot through this video.Thanks.
Another supporting strength exercise I like is doing chins using a towel. There are tons of accessories you can buy in place of a towel that hang down from the bar you grip on like grenades, smooth sticks, smooth wooden ball, etc.
Pinching a weight plate can make your finger strength incredible. People use to do it for fun and it's a cheap way to train. You just buy a bigger plate as you get stronger!
Lol literally was just talking to my highland games coach this morning about improving my grip and his number one was CoC grippers and fat grips for the basics without getting too much specific equipment. He does arm lifting so it’s good to hear you guys are in line with recommendations
As a welder who works with 1” steel plate almost everyday on rail cars…pinch grip is very important to work on. Luckily I train it at work picking up plates
I like the Heavy Grips, they are smaller gap and works well for smaller hands. I do have CoC 1 and 2, used to be able to close the 2 but lost down to just a 1 from arthritis. Trying to work back up.
You can simulate hangs by choosing a gripper that us tough but you can close it, then squeeze and hold it closed for as long as you can then over time increase the duration.
Another great video from Bromley! I use regulary farmers walks, hangs, variety of crushing exercises and I enjoy the benefits of this routine on pullup bar and in the numbers of plates on the bar! But few years ago I had elbow pain during the workouts! The prehab routine with the wrist roller and pronation/supination exercises was the quick way to eliminate the pain.
Lots of grip training and a career of grip related jobs while young,,, lots of carple tunnel and over use syndrome pain and problems now old . But multiple bone breaks too that contribute . Thanks for some of this stuff i can use for therapy
I've been using the rubber flex bar heavy duty, twisting and turning it like I'm ringing out a wet towel and getting great results on definition and size
I'm at 355 deadlift overhand and don't need straps for it. Failed 375, not because of grip though. My goals to be able to hold the bar and never use straps or mixed grip/that smashing thumb while I get to 500.
I use a Senshi 150kg, grip strengthener. And I've used it for a year now. I do wrist curls 4 x 10, and then 4 x 10 grip strengthener compressions. For my forearm workout straight after bicep, triceps and shoulders training. I got hypertrophy, however I can now also, hang from a pull-up bar for longer!
I have Robert Barabans adjustable gripper. I comes with two springs. It goes from light, to inhuman, so you got a gripper lasting you a lifetime! I bought the CoC 1, but paying 100 usd for an adjustable like iI mentioned is much cheaper than buying every increment of CoC!
thank you for this! 😀 i am hitting a plateau here in grip strength, using flexion and extension. now its all making sense. time to start crushing and doing farmer walks.
I have a titans fitness rickshaw that I use for farmers walks and rows. I do the rows with fat grips on. Eventually going to start using the fat grips on the walks as well but grip has been my lagging strength forever. These tips have reminded me of different tools I should be implementing. Thank you.
My grip is definitely in huge need of strength gaining. Can't do lat pull downs or rows without forearms burning out before my back is even sore. Definitely will look into some of these products.
Rolling heavy material in your hands like denim or if available to you a old Gi just the jacket or canvas and of course a towel works wonders. Thanks for the Vid my Bro 🖖🏽
I'm a first time highschool Wrestler, and I already have strong forearms (And body) in general, but I've noticed that it's much easier if you have really strong grip strength with long endurance. Particularly the Crushing and Supporting sections.
One simple way to work grip and forearms is to get a towel soaking wet, and just wring out all the water over and over and over until your forearms are on fire. Sometimes I'll pull up a chair and do this over the bathtub for a few sets, 5-10 minutes at most. Crazy effective. [edit: ah i see you mention this in the middle of the vid. guess it pays to watch to the end!]
Bromley I’m absolutely loving your content! By far my favorite strength related RU-vid channel. Rooting for you to reach 100k soon. Unrelated, but I’d love to know your thoughts on kettlebell training. Are there any particular benefits to kettlebells that us barbell enthusiasts are missing out on? Is the juice worth the squeeze, or is it just another matter of “making it work”?
Kettlebells are good if you only use barbells for SBD esque training in low reps, at that point doing some dynamic movements with a kettlebell is gonna get your conditioning up. You don't want to be the guy that starts to heave like a 70 year old after doing a bench/row superset.
One thing you didn't mention that I learned off Squat University is one hand static deadlifts. Hold for 10-20 seconds, doesn't need to be that heavy. I've been doing it on the Smith machine to get that isolation.
Golden tidbit for this who don’t wanna buy a fat grip, (especially if you have a homegym) use the collars on the end of the barbell for grip. Suitcase hold + shrugs + grip. 3 birds one stone
At the end of my grip session I take an upright heavy dbell sit it on a bench and while standing I slide my hands flat palms up no thumbs so that my arms are straight down and my palms are flat under it like holding a wierd platter or something and just do an isometric hold about 30 secs. They're pretty cool.
Quick hack you can do is simply maximizing the efficiency of how you do certain exercises so that you hit multiple birds with the same stone. For example, when doing wrist curls, you can let the dumbbell roll all the way to your fingertips, crush your grip to bring the dumbbell back into your hand, and then curl the wrist to get full wrist contraction. This will train both some of the finger muscles/flexors as well as the wrist/forearm flexors. Then if you want to be even more time efficient, you can super set these with the reverse wrist extension with (usually) around half the weight to light up both sides of the wrist/forearm. This simple form hack superset will work most of the hand, finger, some crushing strength, and the antagonist muscles with only two sets of dumbbells. For people who don't want to spend a whole lot of time on grip work you can simply do this, then as you said, do some dead hangs or farmers carries at the end of the workout and they will usually see quite a lot of noobie gains.
Be forewarned: DO NOT jump into grippers lightly. They require a special technique (especially if you plan to certify in them later on) and grip does not recover as fast as other muscular systems due to the lack of blood supply. Your CNS should be fresh, and in fact testing your grip strength for the day is a good barometer for how fatigued your CNS is. Do finger curls with a barbell and train crushing grip three times per week at the most, and emphasize recovery, particularly with hot/cold contrast therapy. Start with the CoC Trainer and focus on perfection of technique. The grippers come with a manual on grip training for grippers which stress the folly of going too hard too quickly. Iron Mind are the premier grip experts, so they know what they're talking about.
There’s two below the trainer. If your dominant hand is weak your other one will probably not close the trainer. They have one called the guide. Which is the lowest one and then sport which is the one below the trainer. Id also work the extenders when doing grip work to keep things balanced.
The beam deadlift at my first strongman comp was the first event and afterward my forearms were on fire for the rest of the day , it was humbling because we only got up to 7 dimes on each side when most us were failing to lift it.
Glad to see you address this. I'm 42 now, but as a young martial artist with nearly the same dimensions as Bruce Lee, I idolized him. In studying his training, I soon learned of his near-fetish for gripping strength and sort of imprinted on that. I think there's a reason that Popeye's physical idiosyncrasies impressed generations of kids. Something about an iron grip out of proportion to the rest of the body says something about a man. He WORKS! It is the last (and often weakest) link in a chain of what a human body can accomplish with weighted tasks. Show me a wiry little guy with massive forearms, back-abs, and jacked shoulders, and I'll show you a human ant that can do things most in his weight-class can't.
I'm all for those guys who swear off straps and naturally develop grip, like Dorian I believe trained that way. But like you said some movements need to be overloaded. Heavy rack pulls are essential for power and you're not getting freaky weights without straps
An arm wrestler told me grips are a waste of time unless you bend your wrist while gripping , yes itnis harder , but either way you do it sure dont seem a waste of time , Nice video Mr .
I don't need training with grippers anymore. That never worked anyway! Since I began training with heavy clubs, the grip gets all the training it needs. Otherwise, hanging, as in hanging leg lifts, did the most for me. But perhaps not the thumb as much as the fingers. The Best tool for training the wrist seems to be a light club, no more than 2 -- 3 kg for a beginner. An Indian Club is too light for training, but good for warm up. Although I have used a light kettlebell in a special way: Hold the arm straight down holding the light kettlebell in the handle. But here comes the trick: hold it angled 90° out. Now do curls. You have to squeeze the handle all the time, so it doesn't twist down. So, it's loaded wrist curls with a very firm grip.
