what's up it's chris heria welcome to
another vlog today i'm going to show you
how to develop insane grip strength
that's going to have you lift heavier
doing way more reps and building way
more muscle now whether you're lifting a
barbell dumbbell or hanging from the bar
you don't want your forearms to fatigue
before your other primary muscles as
this will greatly hinder your ability to
build strength and muscle in other areas
and in the same sense having a strong
grip allows you to last longer during
many exercises like the deadlift or the
pull-up directly resulting in more
muscle growth and strength in all other
areas of your body and developing you
further as an athlete that's why there's
a direct correlation to your overall
strength and forearm strength the only
way to do high repetitions of pull-ups
lift heavy on a deadlift or even do one
single one-arm pull-up is to have a
tremendous amount of grip strength so
today i'm going to show you how to build
that with the exercises i have for you
today you can do them all as a workout
routine or pick your favorite ones and
create your own workout and don't be
surprised when you see your pull-ups or
heavy lifts increase instantly when you
start training these so if you're ready
to get started to properly follow along
make sure you download the heria pro app
in the app store or google play store
open up to the youtube workout section
you should find this routine smash the
like button on this video and we're
ready to get started starting off with
the first exercise plate pinch for 20
seconds now to do this exercise i'm
going to be using a couple plates and
the reason why we're using a couple
plates instead of one is because it's
more challenging to squeeze and hold all
the plates together so
if you don't have a couple plates you
can always just use a dumbbell
you can hold it just like that but no
matter what the whole point is to pinch
with your fingertips so you can also use
some heavy books if you have those at
your house as well now you want to
develop your grip strength to be able to
hold this for at least a minute but for
the sake of the video and if you're just
getting started we're going to start off
with 20 seconds
get a good grip
feet shoulder width apart
squeezing your grip
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squeezing your core
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all right
and there we have it
a great exercise for not only developing
grip strength but building strong solid
forearms as well now moving on to the
next exercise we're gonna get into
fingertip push-ups so let's get these
out the way we're gonna get down on the
ground but if this is your first time
going for it you can always try
fingertip push-ups on an elevated
surface that's going to make it way
easier if you're more advanced you can
try getting into a push-up position
and just having one hand and fingertips
trying to alternating
and once you've developed the strength
you can go with both fingertips choose
the progression that works for you let's
go for it
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all right there we have the fingertip
push-ups and if you're just getting
started you definitely want to start on
an elevated surface because this move is
very difficult if that's too easy then
start on the ground with one hand first
and fingertips develop your strength on
both sides and then go for fingertip
push up and if you've never done this
exercise before you're gonna notice that
there's way more tension in your
forearms than the average push-up
building strength in our forearms of
course our grip strength and emphasizing
on the fingers for our grip strength
third exercise supinated wrist curls
with the barbell now if you're doing
this from home and you don't have a
barbell at your house you can definitely
do this
with a dumbbell as well it'll work just
as good you want to have your grip in a
supinated position shoulder width apart
core tight and resting on your knees so
that you can eliminate momentum and
you're not helping with any other
muscles we're going to release the
weight all the way down to our
fingertips
and then we're going to curl them all
the way back up let's go for 15 reps
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you want to use full range of motion all
the way up
curl and then curl your wrist all the
way to the top
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squeeze every time you get to the top
five more
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last one
there we have it
wrist curls so with the first exercise
we utilized pinch for the grip second
exercise we utilize working our fingers
and now for the third exercise we just
executed the supinated flexion so for
the fourth exercise we're gonna be
working on rotation of the wrist with
our grip strength that's gonna be
twisting one arm dead hang now before we
get into the twisting one arm dead hang
it's important that you've already been
practicing your dead hang and developing
your grip strength on the bar and the
most basic fundamental exercise that
anyone can use even a complete beginner
to start training their grip strength
right now is simply just hanging on the
bar in a dead hang position that means
no swinging no weight completely
straight and all your energy and tension
is focused on your grip so right off the
bat hang on the bar would be the first
progression you want to be able to hang
on the bar in a dead hang position for
at least 60 seconds once you've built up
your strength to hang on the bar for 60
seconds you can then begin to add weight
doing some weighted hangs and you should
also start doing some one-arm hangs as
well simultaneously training your
one-arm hang for time and training your
weighted hangs for time eventually
you'll be able to develop even more
strength and you'll be doing weighted
one-arm hangs and once you've learned
all the progressions and develop your
strength to go up the progressional
treat you can work down them to create a
progressive overload starting with the
heavy one arm hangs then moving on to
the weighted hangs and one arm hangs and
finishing off with a normal dead hang i
trained this and it drastically
increased my fitness capabilities and if
you do it too not only are you going to
increase your lifts but you're
definitely going to increase your pull
up repetitions and take your pulling
skills to the next level making one arm
pull ups and everything else so much
easier and if you've practiced those
progressions and you've developed your
strength then you should be able to do
this variation the twisting one arm dead
hang so i'm gonna go for six reps on
each arm show you what it looks like
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all right there we have the twisting one
arm dead hang and as you can see i'm
hanging on with one arm and i'm rotating
my body to the left and to the right
using just my grip and the whole entire
time i'm trying to keep perfect form and
eliminate any momentum that i may have
now we're ready to move on to the next
exercise working on different flexion in
our wrist and further strengthening our
grip with barbell lever now this
exercise works best if you have a club
most people don't so we're gonna be
using a barbell we're gonna be raising
and lowering the barbell with our wrist
controlling the weight the entire time
we're gonna go for five reps on each arm
starting with the right arm i'm gonna
grab it right in the middle
push it down
control it
bring it back up control it
push it back down
both sides equals one
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harriet music
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all right
switch
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last one
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all right
and there we have the barbell lever now
we just have one last movement that
we're missing for the wrist and that's
going to be the extension of the
fingertips we're going to do that with
finger extensions against the wall all
right so facing the wall we're going to
put our wrists down
and we're going to extend
our fingers and extend our wrist all the
way up to full range of motion we're
going to do 10 in this direction
and then we're going to switch the
direction
all right now let's face it down and if
you notice i'm on my tiptoes that's
going to apply more body weight onto
this exercise creating more resistance
strengthening it even further
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two more
all right
there we go let's go ahead and shake it
off now this wall is a great tool for
developing your wrist as well if you
don't have access to any equipment at
all you can always utilize the wall you
can do the same thing you're pressing
with your hand facing the wall and now
you're working on the flexion and the
curl of your wrist
so of course the lower you go the harder
it's going to be
the more body weight you're applying of
course you can change the directions as
well
put it sideways on your tiptoes
work all the different directions
so that's going to be the last exercise
for today you should feel your forearms
already on fire if you were able to
follow along with me i wanted to show
you a bunch of new exercises that you
can use but as i showed in my previous
forearm workout video heavy deadlifts
and farmer walks are also super
effective for developing insane grip
strength so those are two exercises that
you should definitely incorporate into
your routines to develop your grip as
well as your forearms and if you're
following along with this routine on the
heria pro app you're gonna see those two
exercises as the last two moves to
finish off this workout routine and
whether you're a beginner intermediate
or advanced do not get discouraged
there's always a different variation of
the workout for each fitness level for
every single workout that's on the heria
pro app not only so that everyone can
benefit off the same routine but so that
you can progress off the same routine as
well completing the harder variation
once you've mastered the easier
variation and eventually do the chris
heria's variation so with that said if
you were able to follow along
congratulations you're on your way to
developing some insane strength and
instantly lifting way heavier and
increasing your repetitions which is
going to have you building way more
muscle and not just looking strong
actually being strong so if you enjoyed
the video then definitely smash that
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see you next thursday mad love peace out
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