EVERYTHING You Need to Know About Grip (COMPLETE Grip Strength Guide)
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- Опубликовано: 22 май 2024
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www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
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
0:00 Intro
1:00 Differet Types of Grip
2:00 Crushing Strength
2:40 Captains of Crush Grippers
4:00 Towel Work
5:18 Rolling Thunder
6:14 Pinch Grip Strength
6:55 Plate Pinching
7:25 Card/Phone Book Tearing
7:55 Hub Lifting
8:25 Wrist Flexion/Extension
10:35 Supporting Strength
11:40 Passive Work
12:10 Go Without Straps?
13:10 Holds, Walks and Hangs
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
From the thumbnail I thought it said Crip this was a gang sign tutorial please forgive me I can see barely I'm legally blind 🦮🦯
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
I watched the whole vid, but you didn’t mention frequency, how many days a week ? Is training grip every day a good or bad idea?
@@krisbirth4761 great question
Am I the only one legit impressed by Bromley’s drawing skills?
Came here to say the same thing! Great proportions and attention to detail.
These are google image pictures he used a projector to trace, still looks great BUT you do not need to be Van Goh to do this.
Yes.. you must suck at drawing. Lol.
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
@@jcc7360 he’s painted freehand before, so he can definitely do it.
And yes, his painting skills has been a meme since the genesis of this channel.
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.
Wtf 22L/22kg for 1 mile bro that’s fucking insane
😳🧐 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.
I would not recommend doing that for beginnners, you are going to fuck your hands up doing that if you are inexperienced
@@Dwiegman Why would you fuck your hands up doing basic grip work?
@@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..)
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!
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!
Thank you, as a person who’s major lifts are limited by their grip strength this is really helpful
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.
How could someone NOT subscribe. Best strength training content on YT
Thank you for this video! Good presenter 🙂
great video man.
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!
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.
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.
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
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.
Love your breakdowns! Thanks for sharing such great knowledge!
Great video! Good breakdown of a fun type of training that is often overlooked.
This video is so good
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 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.
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
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.
the moment i saw the detailed hand drawing im already subbing cuz i know you're gonna be detailed in explaining too
EXACTLY what I was looking for. Sir, I salute you. (subbed)
Thanks for making this! If I ever actually train grip which seems unlikely at this point but I really mean to someday I'll save this.
Subscribed for the challenge, looking forward to it!
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).
That 100k will come sooner than you think, the quality of these videos is all but going to guarantee it. Thanks for making these!
100k? 10M broooooo
pinch gripping is very helpful working with sheet metal.
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!]
Very informative and very well explained.
Great video. Also, great illustrations!
Very helpful video, as always. Thank you !
Those hands are really well done,you have talent for drawing
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
Excellent overview!!
Great video man!
Good video. Lots of great information.
One thing I do passively is just keep a gripper in my cars console. Every trip to work or car ride I’m always grip training.
Needed this for so long! My grip is weak as a baby and nothing seemed to improve it
good recap, nice to see it together
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.
Awesome video, thank you sir!
Almost lol-ed when you said "Towel work". I'm reminded of Douglas Adams - the Hitchhiker's guide. His most essential travel tool - A towel. Haha.
I absolutely love grip strength.
Thanks for sharing your expertise
Great vid! Thank you!
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 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!
Thanks for information.
Great video thanks !!!!!
Much appreciated! Thanks!
you appeared on my feed randomly but I'm a climber and I definitely like seeing this point of view for grip strength
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 🖖🏽
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.
Thanks man huge help
I needed this video. Had to cut back day short yesterday because the bar kept slipping through my fingers
Great way .
thank you for the tips.
This guy is a literal firehose of knowledge!
He is great, relentless! no filler BS trying to drag it out.
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!
great content
Really informative. I’ve historically had horrible hand strength and forearm size. To the point of embarrassment. I’ve been working on it. Thank you.
How are you doing now?
@@Leonidas_predahe died 😢 from tuberculosis 😢
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.
I just followed yay. ❤
Good drawing and content❤
Anyone who plans doing an OCR, training your grip is a MUST!!
You can also squeeze a bottle of water using isometrics. Also working your fingers with extensions help too.
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.
Thanks!
My crush strength isn’t the greatest but it’s good I won’t use coc’a to often due to extended hand and forearm pain when I do and it affects strength training. Dead hangs,hex holds,DOH on dl warmups,extended dl holds have been the best for my dl grip. No problems over 600 ever. I also rarely ever use straps except heavy rack pulls and very heavy bb rows only. Rolling thunder was a big help early on don’t use it as much. But even with a great supp grip now I still train it at least once a week. Sometimes pinch work as well but not too often. Great video!
Edit:farmers carries,fat bar work and fat grips on the dB rows. Mind you I don’t use all of this all the time it’s all sporadically used. But hangs,DOH,and extended holds are every week. Also try concentrating on squeezing your pinky as hard as possible on all your work the rest of the hand automatically follows and helps overall.
Great content for BJJ guys. 👍🥋
Subscribed!
GHP grip trainers are worth checking out in favor of or in addition to CoC. I like the sweep and the knurling a lot more.
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.
I bought your book - BASE Strength. Absolutely love your content Bromley, was wondering if there was a way to pay an amount to get a conversation in for you to evaluate my deadlift ?
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!
Great video, I've subbed.
What are your thoughts on barbell finger rolls? (lift BB out of the rack as if you're going to RDL, letting it roll out to the ends of your fingers, then closing your hand to roll it back up).
thanks !
very i formative ty
10:03 nice DIY grip strength tool, thanks
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.
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.
I'm a manual therapist and I can tell you : my grip strength matters a TON to me: the more I have the better, and I don't even conceive a bottom to that... Some people have fascia (connective tissue) that's become extremely tight over time bad positionning or bad technique in their activities and being able to pull/press/pinch it in all directions with precise control and as much strength as needed (sometimes tons) can be of great help. Some would rather use needle at this point but the thing is: I will never be as precise with a needle(or any other tool for that matter) as I can be with my hands which can change the direction of pressure as needed and as tissues release. The tools don't feel a thing for me, my hand and fingers always can.
I recommend The Ivanko Super Gripper
Bromley I’m absolutely loving your content! By far my favorite strength related RUclips 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.
I highly suggest Jedd Johnson YT. channel when regards to grip training. You two should make a podcast.
I have a gyro ball.. may not be ideal for shear grip strength but it will def train your endurance
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.
Really helpful, but i think I'll need increments between the increments. Doing a few reps on #CoC2 but CoC#2.5 feels like a beast.
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.
The hand drawings are pretty good for an erase board
Coming from climbing this is an interesting video
Yeah us tennis players need pronation skills. There's also a FlexBar we use to help with grip work and tennis elbow. Gonna look into these little tools
The trick of wrapping a barbell with a thick towel is straight out of John Brookfield's first book
Rock Climbing !
Makes sense.
Another great video! Pavel, my son loves theusic in this video, can you tell us the band?