♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we're the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Today we're going to show you an intense 5 minute
at-home forearm workout,
now, we're going to show you 2 ways to do this;
one, you can use equipment which is our give-away.
And the other you can do it without,
because we want to make sure everybody
is included on this on so- - Sure. You bet.
- I think its better with the equipment,
but it will also pump up your forearms
without it, so,
if you are new to our channel, please take a second to
subscribe to us, we provide videos on how to stay healthy,
fit, pain free and we upload everyday and
if you go to BobandBrad.com, go to the give-away section
and yes we're giving away a grip string and we'll
demonstrate it in a minute.
You can also find the give-away contest on Facebook,
pinned to the top of the page.
Go to Twitter or Instagram or TikTok if you want a 60 second
version of our program. - All righty then.
- So we gotta give a
shout out to Jay, who invented this and
he was a patient of mine and we said we'd go ahead and
put it together, we helped make a little adjustments on it
and -- - He is a hobby rock climber
- A rock climber, yeah. - And he wanted to develop
something so can get a stronger grip,
for rock climbing so you know he was pretty serious
about it, he's an engineer and he came up with this.
And we like it.
- Yup and I use it about twice a week and I use it to
help my golf.
- Sure. - My golf swing.
Definitely need strong forearms for golf.
So, you have 4 bands that are coming off here.
You can start off a beginner, you can actually use
just one band. - Sure.
- Or if you're a little bit stronger, you're going to
be able to use 2 bands.
I'm up to 4. - You're up for 4?
- For most things, not everything.
But I'll start off with 4 on this first one here.
So you're going to put your feet on it.
And anchor it in place.
- Two on each foot?
- Yeah, yup.
And you're going to have your forearms, depending on how
tall you are, and where you are,
and how far apart your feet are,
you're going to have your forearms supported by your legs.
Or mine are kinda in here supported on my inner thighs.
So we're first going to work on wrist flection.
So you want to get all the movements of the wrist
and we'll go over all those as we're talking about them.
So wrist flection is the first thing
that strengthens the muscles here
on the anchier part of the forearm and
we are saying, probably don't roll it into the fingers
unless you've done these for a while, because
you could develop some elbow pain from it.
- Sure.
- I did, if I got too aggressive,
usually you can work forearms little more
frequently in a week-- - Wow!
- Yeah it burns doesn't it?
- I've gotta go down, I'm limping out,
but that's okay, I'm going down to taking two bands off,
that's better.
- I actually even put my feet all like this Brad, sometimes.
- Does that give you more resistance?
- Yeah more resistance.
- Sure and that's the beauty of this, you can change,
make subtle changes with your feet position to
vary the resistance.
- Yeah, I usually go up, I'm starting to burn now.
- Yeah.
- I usually go to fatigue with these and I don't know if
that's 25, I often don't even count Brad,
I just go till fatigue.
- Sure.
- All right wrist flections, we were going this way.
Now we're going to go wrist extension.
- Alrighty.
- We're going to get into all those extension muscles.
This one for me is a stronger one, and I can usually
do the 4 bands with this.
- Wow that's amazing because I would expect that,
like for me, this is weaker than my grip.
- I shouldn't say that, maybe you're right because this one
fatigues rather rapid for me and pumps up faster.
Again, this is a function of me not counting how many
reps I do. (chuckles)
I just go, I'm fatiguing now already.
- Yeah.
- When I work out I always count and I'm very specific.
- Sure.
- I'll do 3 sets of 10 or 12, but it all depends on
your personality and what your goals are.
- All right, next one, I definitely only use 2 Brad.
I take off - Yeah
two of the bands.
And now we're going to go radial deviation so,
so far we've done flection, extension now radial deviation
is, we move the wrist this way.
- This is not a real common exercise direction
but I think its important.
- Oh it is, and if you, especially in golf--
- Oh right!
- and tennis and some of the other things and if you want to
get the entire forearm, if you're trying to get that whole
beefy forearm you're going to get all the muscles.
So I grab it on the side of the grip string, like this.
And I'm going to work it up like this.
So that's what's nice about, you know, if you were trying to
do these in the gym Brad, - Sure.
- With exercise bars and cables and stuff like that
you would need like 5 different pieces of equipment.
- Yeah. It would be confusing.
- All right this next ones a little more awkward.
Its going to be, actually, all the deviations.
So we went this way, now we're going to go this way.
This is one where you have to actually,
Brad does it one way, I do it another way.
I actually wrap it around my shoulder like this
and I hold it on like this.
- Maybe you can turn around so they can see that.
- And then I just go like this and I work it this way.
- And I just grab 2 loops put it under my tricep
and I go like this.
And I should just go to one.
When I use this exercise, I don't go all directions
because I don't do that in the activity I have--
- Yeah. There's no reason for it.
- I don't golf and I-- - Yeah.
- I don't play baseball or tennis.
- Tennis would be a great one for this.
- Oh yeah.
- But this one also, this one right here is definitely the
golf swing and I can feel it burning right in here.
- This reminds me of something Bob and I can't think of what
- You promised intense-- I don't know what it reminds you of
who knows in Brad's world?
- Yeah.
- All right now these are the ones
Brad has a little bit of trouble with.
But they do work
- Well I haven't done them before Bob.
- You haven't been doing them at all,
so I'm going to just do one band on each side.
Okay, I'm going to work
this is actually pronation
so your wrist does these two actions, you have two.
So far we've done this,
we did this,
now we also do supination and pronation.
- Different muscle routes.
- Yeah.
So pronation, I'm going to do pronation on this one
right here.
I put this hand down flat
underneath and I'm actually going to support this one and
I'm going to go over like this.
- So you're working the right arm.
- Yup I'm working the right pronaters.
- So my left hand palm up
down and.
- And I actually go against the band a little bit Brad.
Yeah I don't go like this, I go and let the band
hit my lower hand.
You're doing it right.
- Yeah when I first did this I was, I thought Bob was
a little silly but now that I've played with it for a bit.
- As you play with it a while, you'll find the way to do it.
And now I just switch Brad, just went to the other hand.
- You get a little bicep with this too.
- Yeah little bit.
So I switched to the other side and I work,
these are very difficult to do on anything.
Do you know what I mean?
Unless I guess you take a hammer.
- Oh right yeah.
- Yeah.
But even that, with a hammer what are you doing?
Half way through, gravity's taking over.
- Right.
- So this gives you resistance all the way through.
Now, lets say you're going to go supination, all right?
Ima do supination with this one.
Now I take my hands,
I switch them,
this is the focal point on the bottom
and I might grab like this and pull it over like this.
- This was the one that threw,
but now I got it.
Now actually, oh wow.
- There you go.
Now you're doing it.
Look at your forearm there Brad.
- Ah I feel like Popeye the sailor man.
♪ Yeah Popeye the sailor man. ♪
Don't do too many the first time either,
its wearing me out.
- Yeah.
All right then we actually switch to the other side.
And as promised we're going to go ahead
and now show you the,
what you do without, if you had no equipment.
- The nice thing about, it says Bob and Brad on there
and it says Strong like bull.
- Strong like bull, yeah, how can you beat that Brad?
- All right.
- So you want to stand up Brad.
- Yeah.
- Join me in this.
So this is just a way, a good way to pump up
the forearms,
get a little bit strength, I'm sure.
But I think, you're not --
- I'm saying its a good range in motion, its going to
get you tired but you're probably not going to
build muscle mass like you are with that.
- Yeah not like that, I agree.
But give this a try, palms down.
And you're just going to finger flection like this.
And you do this for a minute Brad
and your forearms do pump up.
- But I'm saying, if you run a marathon,
you're not going to get bigger leg muscles.
You're going to get more endurance, good exercise but
that's my, that's just my take.
But I'm saying that go ahead and do it.
Its definitely getting me tired.
- Yeah. Its getting you tired.
Its more than you think it does.
So you do that for a minute,
we're just going to jump ahead now wrist curls.
So you're going to put your hands by your sides and
you're going to go like that.
I don't know if I'd do this in the gym,
people would probably point at you and talk.
(laughs)
- You could do it at the office too.
- Yeah.
- You could do it walking down the road.
- Yeah, yeah there you go.
- Bob does all kinds of weird things out.
- Yeah I do. (chuckles)
Wrist extension, going the other way.
If nothing else, this is a great way to show you
all the motions again.
- I think this'll be great range of motion for some one who
has arthritic hands and wrists.
- Yeah, true you know if you're older
this is probably too much for you.
- Yeah, yeah.
- And especially if you have some Arthritis stuff
but you'd build up your forearms a little bit.
- Oh yeah.
We're definitely working out all the muscle groups.
- Okay elbows to the side supination and pronation,
we're getting two at once.
Again, this is a great way to show
the different ways
of the motion too you know.
- Oh right, right, yup.
Good anatomical, would this be kinesiology
as a technical term.
- All right last one,
arms at the side, we're just going to radial ulnar deviation
kinda like chop! Right?
- Yeah.
- High karate. (chuckles)
What does that ever mean anyway, high karate?
High karate remember they used to do that?
- You're watching too many movies Bob.
- I know because Brad's a karate instructor.
(overlapping conversation) - I was, yeah.
We didn't teach high karate.
- You never said high karate?
- No.
- What is high karate? Some body out there help me.
(both laugh)
what does that mean?
- Means there was a commercial or some Hollywood thing
I don't know Bob.
- All right.
I'm going to show you one last thing as a bonus.
Brad and I also invented these wall hanging devices here.
This is a great way,
oh yeah, she's going to put the light over there.
This is great for spinal decompression,
but its also great for your shoulders,
we have a whole video on that.
But if you just hang on these,
this is great way to build grip strength.
- Sure.
- Just, its you know its sustained,
its what you, a lot of times you need grip strength
for if you carrying something.
- Actually we started this,
after Dr. Kurt, who is a shoulder surgeon,
developed a system to treat shoulder pain
very effectively, so you're treating your shoulders,
grip strengthening as well--
- And your back.
And posture so - Yeah.
- Its a 4 fold benefit.
- Yeah my back always, every time I been sitting
and my grips starting to give now.
- Yeah.
- Every time I've been sitting for a while I go over
and my back crepitates or cracks.
- Yup.
- And it stretches me out and oh I'm starting to feel
my forearms now after I've been building them up so.
(Brad chuckles)
All right Brad and I can fix that for her.
A broken heart.
- There you go, HA HA!