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!
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.
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 ?
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.
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 :-)
@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
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.. 🇮🇳🇮🇳🇮🇳
I use 4 methods: Towel Chin Ups are great, learnt that from Bas Rutten. Clubbells are great for strengthening your grip & forearms, second to none. I also use a Powerball. Great grip strengthener, used by pro shooters. Finally, I highly recommend squeezing stress balls, I use really strong thera-putty stress-ball, insanely hard to squeeze... I strongly recommend against using wrist curls & extensions, (except in 2 very specific situations) as the weight needed to challenge you as you get stronger is enough to do damage to your wrist.
anyone at home that wants to do some grip training while doing other things, grab some sheets of paper and crumple it into a ball and continue layering paper and crumping it until you have a very tough ball that is almost too big to squeeze, and use that to train grip! squeeze it over and over as hard as you can, trying to make it smaller so that you can put more layers on it (this is very hard)
I think this video is great. However, if you put up pictures/diagrams of the muscles as you were listing them that would be SUPER clarifying and helpful.
I know this video is rather old, but everyone out there who reads this: try a powerball. This things cost like 20 bucks and consist of an inner at outer layer. The inner layer is heavy and you try to converter movement rotation speed of your hand to keep the inside ball spinning, which will result in higher forces of the ball trying to escape. So you basically try to keep the ball going while giving it more power you have to control.
I quite regularly train supporting my weight on less fingers, push up style, the big thing I noticed seeing you do it is your overextension on the finger joints. To do it safely I'd suggest attempting to grip the ground, and not letting your fingers buckle like that.
YOU HAVE INSPIRED A NEW EXERCISE! For Isometric just push your hands against eachother really hard. To add to it, while applying that pressure, do circles in front of you up forward down toward you, and reverse. Same can be done but while matching your fingertips up and applying pressure, and you can interlock your fingers to do the same but while pulling instead :)
... Just to make sure that you are getting it in there... 😁 I have surprised the young with my grip strength 💪 comes from playing 🎻 Violin and carrying luggage when travelling.
Hey bud, good vid. I actually have some used rotors from my van that’d be perfect for grip exercise and some old truck tires with rims to carry around in laps lol
I used to play football and am trying to get myself in a combat fit bod with a custom workout compilation I’m building up. I have an Endomorphic frame, 6’3 and have a decent pain tolerance.
There should be hangboards on amazon. Shouldnt be that hard to get a hold of. Only thing is, for people with more lean mass body weight as it is, it's probably a good idea to make sure you're training this sensibly, because you can only start to add weight when you really get comfortable, it is probably a lot easier to go too far with training on a hangboard. So some rock climbers actually recommend to start out with supporting your partial body weight, rather than hanging on all of it, or even adding onto it.
Have you looked into the Wim Hof method? It's a type of biohacking through breathing. He holds 20+ world records, and is called 'The IceMan'. Seems pretty close to super-human to me!
Tbh imho the best thing to do for grip strength is clubbell or mace swinging. They require so much grip strength its insane. I have never had muscle soreness between my f"$"ing fingers before...
Thanks! I've just had a good couple of months with no travel/illness! I have a bad habit of burning out, so trying to pace myself this time so I can keep it up :-D
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.
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.
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.
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.
@@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.
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.
@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.
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
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
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'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.
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 😂
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.
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?
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
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
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.
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.
Thanks man! My ball busting game got 20x better, I'm literally at the top of my game and I've never felt better!! I've busted so many nuts that I think I've killed more children than my Uncle Ben by simply improving my grip strength! Again man thanks, you've made my town's sperm count go down by 2
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.
You've become one of my favorite RU-vidrs! 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 : )
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!
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
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 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.
