13 BEST Grip Strength Exercises for Wrists & Forearms

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  • Опубликовано: 2 ноя 2024
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Комментарии • 173

  • @Criticalbench
    @Criticalbench  5 лет назад +4

    𝐅𝐑𝐄𝐄 𝐈𝐧𝐬𝐭𝐚𝐧𝐭 𝐃𝐨𝐰𝐧𝐥𝐨𝐚𝐝 - 𝐓𝐡𝐞 𝟕 𝐖𝐨𝐫𝐬𝐭 𝐓𝐞𝐬𝐭𝐨𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐊𝐢𝐥𝐥𝐞𝐫𝐬 👉 www.criticalbench.com/bonus-video

  • @yoyoyo6321
    @yoyoyo6321 5 лет назад +46

    This was a great video for grip strength, however, don't undermine those hand grippers (not that you weren't making fun of them in the beginning of the vid). Doing hand 3 sets of hand gripping squeezes both morning & night really progressed my hand strength after just 2 months. Became really easy to hold myself on the bar for pullups, deadlifts, even benching & ohp strength went up.

    • @krabbykrabby8818
      @krabbykrabby8818 4 года назад +1

      How many reps did you do?

    • @reginald5018
      @reginald5018 2 года назад

      @yo yoyo how many reps did you do? And what was your rest time? Did you do it everyday?

  • @flaccidspaghetti2703
    @flaccidspaghetti2703 6 лет назад +179

    Time to crush my friend's hand.

  • @mikev6046
    @mikev6046 6 лет назад +23

    I just bought some Fat Grips for dumb bells and barbells and that really does a number for wrist and grip workout 👍

  • @Visitor555
    @Visitor555 5 лет назад +49

    3:40 the best exercise, you can feel the burn insane.

    • @Criticalbench
      @Criticalbench  5 лет назад +6

      Yup!

    • @shel0016
      @shel0016 3 года назад

      Just put up my 30 plus w roll vid all. Love these techniques my strength brothers. You have a new sub my brotha. Working on crushing the CoC 3.5 and the GD90 level 6. Blessings coach Bryan and everyone.

    • @bezalel5081
      @bezalel5081 2 года назад

      Actually 3:40-4:00 is all you need imo. All of my lifts have become significantly easier since tossing these and some cool down mobility at the end of my sets.

  • @moonstrukk126
    @moonstrukk126 5 лет назад +9

    Thank you so much for this! I am new to weight training and this is just what I needed!

  • @dalequale9365
    @dalequale9365 Год назад +1

    I'll add some for my after workout. A nice turf area at my gym. Now I stretch out on stability ball and push the sled. 👍💪

  • @damotoneko1500
    @damotoneko1500 6 лет назад +47

    03:01 Forget it dude! The safety of my toes depends on me NOT trying that excercise!
    That aside you've got enough strength in those grips to lift a child with your fingertips.

  • @chriss2595
    @chriss2595 5 лет назад +4

    A ton of good exercises, thx man! 👍

  • @crucifyrobinhood
    @crucifyrobinhood 6 лет назад +27

    Happened to see this in my feed and needed to ring in. I'm 51, retired from the concrete trade. I started studying wing chun as a kid, was a line handler in the Navy then the concrete stuff. I've been called "popeye" in reference to my forearms for decades. At one point my "parlor tricks" included squeezing a full can of beverage until it burst open and popping soup cans with finger strikes. I neglected my tendon health while developing hand strength and now I have 4% use of my right and a bit more on the left. My best advice? Go for small steady gains and maintenance exercises rather than trying to get to can-popping levels of hand strength. Peace and Light my buds and blossoms.

    • @Criticalbench
      @Criticalbench  6 лет назад +4

      Thanks for the feedback bud! We love hearing from you.

    • @chadmichaels1896
      @chadmichaels1896 5 лет назад +2

      Thank you for your wisdom Popeye. Sorry to hear about your loss in mobility

  • @Laurendoesflips
    @Laurendoesflips 6 лет назад +32

    ...thank you...I am gonna try some of these. I went on American Ninja Warrior in 2012 I wanna go for it again but I am busy to spend like two hours in the gym most days so I train at home...my grip strength is weak sauce but maybe I can get more grip strength...I like running and jumping and stuff or maybe I'll try to sneak in a workout on the monkey bars when I take my kid to the park. :)...thanks again! :)

  • @enriquegarcia9004
    @enriquegarcia9004 6 лет назад +31

    Thanks young christoph waltz

  • @paraAA82
    @paraAA82 4 года назад +2

    THANK YOU!!! AWESOME ADVISE!

  • @thewallstreetjournal5675
    @thewallstreetjournal5675 6 лет назад +170

    Instructions unclear I was banned from Planet Fitness.

    • @nickriggio8807
      @nickriggio8807 6 лет назад +1

      why

    • @ToraoTakabe
      @ToraoTakabe 6 лет назад +16

      Because he was exercising and that is forbidden in Planet Fitness.

    • @indyjones1173
      @indyjones1173 6 лет назад +4

      Because he doesn't like Pepperoni Pizzas

    • @DeeTruth415
      @DeeTruth415 6 лет назад +1

      The Wall Street Journal Why? Because you said "no, thank you" when they offered you pizza and Tootsie Roll's? 😂

    • @pyalot
      @pyalot 5 лет назад +4

      Handling free weights in planet fitness you are already on the watchlist. Actually do an exercise with them alarm goes off in HQ and soon a swarm of corporate drones will descend upon you in an attempt to smother you out of the gym.

  • @shel0016
    @shel0016 3 года назад +1

    Great stuff Bryan!!.😎💪💪

  • @robm1585
    @robm1585 4 года назад +1

    I'm aRemedial massage therapist and believe these can help us with our massaging keeping our hands and arms healthy.

  • @ryanlow22
    @ryanlow22 5 лет назад +7

    Is there an alternative to the plate flip? I feel that if I start flipping plates like a coin my gym may not take too kindly to it lol. Also the iso ball squeeze. Can a hand gripped be subbed in its place?

  • @zzman5306
    @zzman5306 5 лет назад +2

    Some good exercises I would like to incorporate. Currently can''t do even one pull up as I am overweight. I see grip strength as a limiting factor I need to improve on to help with this issue.

  • @neocram
    @neocram Год назад

    Great ideas, you recommend powerball/gyroball too?

  • @mrgeography82
    @mrgeography82 4 года назад +5

    What if you’re feeling a little bit of pain in your wrists? Are these exercises still good?

    • @Criticalbench
      @Criticalbench  4 года назад +1

      What kind of pain are you experiencing? We can't really make a recommendation as we are not doctors however, if something is causing you pain when do it you should probably not be doing it.

    • @mrgeography82
      @mrgeography82 4 года назад +1

      Criticalbench it’s hard to describe but if I had to rate it from 0-10, I would say 1, or 2. But it was gone for months and just recently came back. I wanna ask you something. A bit away from this topic. Can being overweight cause neck pain?

  • @pradeepal3276
    @pradeepal3276 5 лет назад +2

    From India
    Nice video by young boy

  • @aurelienyonrac
    @aurelienyonrac 6 лет назад +2

    Thank you. The weight plates flipping is great.

  • @lots3799
    @lots3799 4 года назад

    Very helpful tips!! Thanks!!

  • @vextract4662
    @vextract4662 5 лет назад +1

    Thanks for the video, good stuff! I'd also suggest a gyroscope spin ball, that thing is money gives a super forearm pump.

  • @arthursmith643
    @arthursmith643 5 лет назад +2

    Take the 45 pound long bar add 5lbs each side. Roll the bar forward 15 reps each hand then backwards 15 reps each hand. Place hands palms up and roll 15 reps each hand. Hurts like hell. When squeezing those two plate grip try doing hammer curls with them. Take a 45 pound plate with the holes in it. Place four fingers of each hand in the top holes thumbs outside and pull up squeeze and hold a few seconds then let down. Repeat for 25 reps.

  • @vijayaprakashank2910
    @vijayaprakashank2910 5 лет назад +1

    Good

  • @MrDesertmike
    @MrDesertmike 6 лет назад +16

    Better your grip the less need for straps💪💯

    • @Rensoku611
      @Rensoku611 6 лет назад +1

      it wouldnt be wise to never use straps

  • @TyLarson
    @TyLarson 5 лет назад

    bands to do extensors is good too.

  • @design0963
    @design0963 5 лет назад

    awesome bass

  • @GenuwineG
    @GenuwineG 4 года назад +1

    My grip are like channel locks.....people complain that I squeeze too hard.....guess now I understand how the terminator was crushing fingers.
    Exercise #1 I do with 75 -80 lbs
    Exercise # 2 - 40lbs

  • @thephantomoftheopera2814
    @thephantomoftheopera2814 6 лет назад +1

    HEY PLEASE HELP! How many times should I squeeze per hand and how fast??? I got my hand grip today and I’ve just been going at it and now my left wrist (where it’s veiny under the palm) REALLY HURTS AND FEELS WEIRD. WHY???

  • @ralphruhl3806
    @ralphruhl3806 6 лет назад +1

    And now to show that those exercises are great to improve grip strength you should do 10 reps with a 100 kg power twister spring bar.

  • @theamazingcj5708
    @theamazingcj5708 5 лет назад +1

    I have three workouts that I do for forearms and grip. The first workout is more of a hypertrophy workout.
    3x30 dumbbell wrist curls with 15 pounds
    3x15 dumbbell reverse wrist curls with 15 pounds.
    3x15 reverse curls with 20 pounds.
    3xAMRAP wrist roller with 6 pounds.

    • @theamazingcj5708
      @theamazingcj5708 5 лет назад

      Grip workout:
      3x10 with 10 second hold at the end of the set with CoC grippers.
      3xALAP with plate pinch
      finish off with a 50 lb dumbbell hold for ALAP.

    • @theamazingcj5708
      @theamazingcj5708 5 лет назад

      Forearm strength workout:
      3x10 one sided dumbbell rotations.
      3x10 one sided dumbbell ulnar and radial deviations.
      3x10 heavy wrist curls

    • @Criticalbench
      @Criticalbench  5 лет назад

      Thanks for sharing

  • @Rpapa123
    @Rpapa123 5 лет назад +1

    My fav coach..Brian ..keep the beard

  • @onpsxmember
    @onpsxmember 5 лет назад +2

    Don't forget individual fingers and the freakin antagonists. I've got some captains of crush grippers, and a forearm trainer to warm up before I play a lot on guitar. All day long your hands are closing and gripping stuff and all you enhance are mostly those.
    Inbalance is a bad thing. I use all sorts of bands and stretchable finger trainers also used by climbers to work on all the tendons and muscles involved when I open my hands. No stretching before that, only afterwards.

  • @02Franxx
    @02Franxx 4 года назад

    I already do most of those, except for the plate flip, that's a no-no. no jerking motions unless you wanna hurt yourself not to mention how easy it is to screw that up. I only know a couple people besides me who can do higher wrist curl weight and rep at the gym, and that because most people don't do it, they think working the upper arm is enough, kinda like doing all biceps and no triceps, they go hand in hand.

  • @BlackSCRunner
    @BlackSCRunner 6 лет назад +4

    Will these help or aggravate wrist and elbow pain?

    • @chriswilson5471
      @chriswilson5471 6 лет назад +1

      BlackSCRunner Most likely it would help depending on the severity of your wrist pain but overall that it will help establish balance in strength because usually it's imbalance that causes pain discomfort and leads to injury.

    • @BlackSCRunner
      @BlackSCRunner 6 лет назад +1

      Chris Wilson thank you, it's not severe pain and it doesn't happen when I'm lifting, it happens randomly with no load and just moving the wrist in a certain way, or pressure on the elbow. I basically ignore it bit it would be nice to fix it.

    • @threadbearr8866
      @threadbearr8866 6 лет назад

      I've found that knuckle push ups are really good for wrists and elbows. You can also use neurogrips to train any of the tinier stabilizer muscles in your elbows. Good luck.

    • @BlackSCRunner
      @BlackSCRunner 6 лет назад

      John Garrison, thank you!

  • @makmak3081
    @makmak3081 4 года назад +6

    Need this for gaming

    • @Criticalbench
      @Criticalbench  4 года назад +1

      Go ahead and give it a try, James!

  • @strikerz2668
    @strikerz2668 3 года назад +1

    how much dumbell weight should we use

    • @Criticalbench
      @Criticalbench  3 года назад +1

      Choose a weight that allows you to perform the exercises correctly but also challenges you

  • @BanTheManofGreed
    @BanTheManofGreed 2 года назад

    how many exercises should I do from here? I was thinking of 1 to 2 exercises with 3 to 4 sets. Thinking of at least hitting every muscles for forearms

    • @Criticalbench
      @Criticalbench  2 года назад +1

      If forearms is your main focus, I’d do 2-3 of them every other day.

    • @BanTheManofGreed
      @BanTheManofGreed 2 года назад

      @@Criticalbench Oh thanks, how about the grip? I was hoping doing forearms can also improve your grip

  • @joshualewis83
    @joshualewis83 5 лет назад

    Will this help or hurt me if I have carpal tunnel syndrome?

  • @lots3799
    @lots3799 4 года назад

    Who's the music by? It's freakin killer!!

    • @Criticalbench
      @Criticalbench  4 года назад

      Sorry, I'm not sure. Our video editors handle music selection

  • @jimsirlantzis6507
    @jimsirlantzis6507 5 лет назад +7

    Grip strength is a whole lotta different thing than training flexion,extension,supination, pronation. U need stuff like hanging from bar, farmer carries

    • @Criticalbench
      @Criticalbench  5 лет назад

      Thanks for your feedback

    • @nich9148
      @nich9148 4 года назад

      @Meta Man so are rubber bands good?

  • @VahKing
    @VahKing 6 лет назад +5

    So I bought a hand grip and it was written for women but the color was blue,so can i use it or itd be bad for my hands?

  • @numinumful
    @numinumful 5 лет назад

    what weight you use on this video for the weight flip?

  • @eddieglover1382
    @eddieglover1382 Год назад

    @Criticalbench, cliffhanger feet up (3:52). What does feet up mean in this case? Video just showed your chest and up.

    • @Criticalbench
      @Criticalbench  Год назад

      Means keep Feet Up and off the ground 👍💪

  • @KS-uy4yf
    @KS-uy4yf 5 лет назад

    Hi bud is ROGUE WRIST ROLLER any good

  • @alexgrenlie862
    @alexgrenlie862 5 месяцев назад

    This is exactly what we need: men with small forearms standing in the squat rack curling the bar.

  • @Doppelganger444
    @Doppelganger444 6 лет назад

    What is the difference in doing some forearms with straight arm ir flexing the elbow?

    • @Criticalbench
      @Criticalbench  6 лет назад

      I'm trying to understand your question - can you please rephrase? Thanks!!

    • @Doppelganger444
      @Doppelganger444 6 лет назад

      Criticalbench sorry my English sucks, I mean, what arte the differences if I do a finger curl (grips with a dumbell) straight arm standing, vs seated with the elbow 90 degrees? Touch different muscles or are the same, i'm very minimalist with my training and i like to look for the most efficent way. PS some of those excercises are better with a dumbell charged just in one side, or a clubell, whatever great video and great channel for sure

  • @animalintelligence7648
    @animalintelligence7648 5 лет назад +1

    Man what is that killer song?

  • @UCSSattwikChakraborty
    @UCSSattwikChakraborty 5 лет назад

    What about finger extensors

  • @OJtheOZ
    @OJtheOZ 5 лет назад +1

    Omg both my wrist sounds cracking just by turning them left and right, is my wrist too weak?

    • @Criticalbench
      @Criticalbench  5 лет назад +1

      Have you injured your wrists? Is this causing you pain?

    • @OJtheOZ
      @OJtheOZ 5 лет назад +1

      @@Criticalbench nope, not even injured the wrist before and it doesn't causing any pain. Maybe it's just because I rarely work them up or stretch them.

    • @OJtheOZ
      @OJtheOZ 5 лет назад

      @Starwarrior 7 what a full of motivation advice of the year

  • @gripedotrainer2639
    @gripedotrainer2639 6 лет назад

    Hi guys, love the channel. If you think you would like to review our grip and arm training product please let us know. Thanks :)

  • @myverycutecat
    @myverycutecat 2 года назад

    How many times each please?

  • @mightking
    @mightking 6 лет назад +1

    this is my official exercise video XD

    • @Criticalbench
      @Criticalbench  6 лет назад

      Awesome! Glad you love it!

    • @mightking
      @mightking 6 лет назад

      it actually really helpful even in my school time

  • @alvifarzana786
    @alvifarzana786 4 года назад

    How many sets do we need to do ?

  • @arthursmith643
    @arthursmith643 6 лет назад +2

    Farmers walk and one handed suitcase walk with the trap bar works awesome. Lee Priest a body builder says when it hurts do more. 19in forearms.

  • @donb5106
    @donb5106 6 лет назад

    wrist rollers will destroy you :), I dont suggest the reverse curl/roll, I have had some pretty painful experiences with that exercise, just my .02

    • @brucej99820
      @brucej99820 6 лет назад

      I injured my left wrist doing wrist curls. Been 9 years, but every now and then I get sharp pain, but not as much as before. For behind the bar. Instead of curls the wrist. I use my 4 fingers to lift them. Basically grab the bar and squeeze hard and release by lowering the bar using my fingers half way so I won't drop them

  • @patricj951
    @patricj951 6 лет назад

    Many good tips for the forearms training. But I want to comment about the wristroller: holding the arms straight out from the body is hardly useful. This allows only "baby weights" to be used. A better way is to have the arms hanging down along the body. This allows for serious weights to be used.

  • @SuperTakshak
    @SuperTakshak 5 лет назад +2

    Flip the plate and play frisbee

  • @gripper32001
    @gripper32001 5 лет назад +2

    Got Grip?

  • @seanchow1999
    @seanchow1999 5 лет назад +7

    get a grip my friend (pun intended lel)

  • @blessed4lifetavares460
    @blessed4lifetavares460 6 лет назад +4

    👌

  • @41975marcelo
    @41975marcelo 3 года назад +2

    Not bad albino,thanks

    • @Criticalbench
      @Criticalbench  3 года назад

      You're welcome!

    • @41975marcelo
      @41975marcelo 3 года назад +1

      Im just a little concern about tha plate flip get flop on my feet or my chin or my cat…

  • @essprite8969
    @essprite8969 6 лет назад

    3:38 name ? and where is buy ? thanks

    • @estocadatx8172
      @estocadatx8172 5 лет назад

      Save some money - use a broom handle and some rope. Can attach to weight plates with chain and a carabiner. Hope that helps.

  • @omarflores493
    @omarflores493 5 лет назад

    Fuck I bought the level 3 grip squeezers

  • @animemoments7777
    @animemoments7777 6 лет назад

    what about homes training? i dont have that alot of equiment and cant afford to go gymm everyday

  • @billyjack6658
    @billyjack6658 6 лет назад +2

    Great video. Sorry but Got seven worst testosterone killer info I could definitely have done without that. That’s about seven minutes of my life I will not have back. But I do believe your intentions were good.

  • @mohammadzarei4268
    @mohammadzarei4268 3 года назад +1

    Where is the "get the groceries from the car training"?

  • @shabdayamounam9625
    @shabdayamounam9625 4 года назад +1

    Everybody need some grip in their life.. hahaha

  • @jessicaweaver6728
    @jessicaweaver6728 Год назад

    As I write this, I’m currently in physical therapy for bicep tendonitis. At home I don’t have any materials to help me recover other than frozen food. I ordered this packet of ruclips.net/user/postUgkx010hhy8hzepHnne4VtzOtUictDZeYMTF so that I may heal faster. They are great! Good grip movements, steady and hard resistant levels, and fun! Thank you!

  • @echoaynon3065
    @echoaynon3065 3 года назад

    2:13

  • @DUNEATV
    @DUNEATV 6 лет назад

    Why are your forearms so small then?

    • @AlphaIntelligenc
      @AlphaIntelligenc 6 лет назад

      DUNEYXZ it is big enough

    • @crucifyrobinhood
      @crucifyrobinhood 6 лет назад

      Bulk does not always equal strength. Aside from that, having any disproportionately developed muscle groups is inviting tendon trouble. Check out my comment in the main chat. I made the mistake of overly developing my forearms and now I'm paying for it. Peace n Light my friend.

  • @LorenzoKiki
    @LorenzoKiki 5 лет назад

    Practice farmer´s walk with kettlebell held only by fingers.

  • @francecruz5157
    @francecruz5157 6 лет назад

    you look like Jeff Cavalier with a beard

  • @CORRADOCAMERONI
    @CORRADOCAMERONI 10 месяцев назад +1

    🏳️‍🌈🏳️‍🌈🏳️‍🌈😀👍✋✌️🥰😉😏

    • @Criticalbench
      @Criticalbench  10 месяцев назад +1

      Thanks for watching!

    • @CORRADOCAMERONI
      @CORRADOCAMERONI 10 месяцев назад

      @@Criticalbench 🙏🏳️‍🌈🏳️‍🌈🏳️‍🌈🙏

  • @hugostiglitz2388
    @hugostiglitz2388 5 лет назад

    Try to avoid carpal tunnel syndrome and "tennis" elbow. Hand grips are the worst thing you can do for yourself.

    • @Criticalbench
      @Criticalbench  5 лет назад

      Thanks for your feedback

    • @hugostiglitz2388
      @hugostiglitz2388 5 лет назад

      Ligaments don't actually like to flex, and they're not responsible for ones dexterity. I was cautioning when exercising to avoid CTS and repetitive strain injuries. I'm also not one to recommend eccentric movement when exercising, especially when involving the deltoids. @Meta Man