- ♪ Bob and Brad, the two most famous ♪
♪ physical therapists on the internet. ♪
- Hi folks, I'm Bob Schrupp Physical therapist.
- Oh, Brad Heineck physical therapist.
- Yeah. We are the most famous
physical therapist on the internet.
- In our opinion, of course.
- Today, Brad, we're gonna talk about
a little known exercises that drastically
increase grip strength, forearm and hand.
- Sure.
- Now I think most people think when you gotta
increase grip strength, what are they gonna do?
- You're gonna get one of those spring things
in and you squeeze it like this
- Or squeeze a ball or something like that.
It's all about just doing the grip thing,
but what's important is actually a lot
of the muscles that affect the hand
in your grip come from the forearm
- Right
- So you need to build up the forearm
in order to build up your grip strength.
And I did this myself
with a different exercise device and, you know, I
it was basically concentrating
on the exercise that we're gonna do today.
And my, my grip strength increased dramatically
as by being tested by the grip dynamometer.
So we have a device that can measure grip strength so.
- So when you grip like anything you need to
if your grip strength gets stronger
- Your forearm gets stronger
but it needs to get stronger
as well as the shoulder will get a little bit stronger, too.
If you're doing the right thing
and that's what this covers
this, this and part of the, the core of it, the shoulder.
- Yeah but you want to get those Popeye forearms basically.
If you want to get good, good grip.
And by the way, if you are new to our channel,
there's no segue there.
I'm just jumping right into this Brad.
If you are new to our channel
please take a second to subscribe to us.
We provide videos on stay healthy, fit, pain free.
And we upload every day.
Also go to Facebook and like us, because it's a tragic tale.
That's well known now
Brad and I, as children, we're not liked.
and we're trying to turn things around.
Brad doesn't always buy into that concept.
- Right? Yeah, yeah.
Yeah. It's, it's tough sometimes Bob
but you know, maybe it's true.
Okay. Let's carry on.
- Today Brad we have the can do twist and grip is it called?
Twist can do, twist and bend.
- Right?
- I was really good at that.
I was smooth. Wasn't it?
- The can do twist and bend.
We've did another video on this using it for a tennis elbow.
But they come into a lot of different strengths.
We don't have the, the tan one.
It usually starts with the tan one.
That's the easiest because a patient's using it right now.
- Oh, we got it out with it.
That's that's a good excuse.
- So now where does that red one go?
- The red one. Is that next?
- Yeah.
- Is this the right order?
- Yeah.
The big thing is you get the
the resistance that's right for you
- No, you're wrong.
It's red is this way.
- Yeah. Well so.
- Yeah. You're gonna wanna find one that,
you know as a starting one,
you know you're gonna actually get a good workout
even with the yellow to start off with.
- Oh yeah, yeah.
- But you get up to the black you're you're a beast.
- Yeah. You really have some strength
cause it's, it's aggressive.
So it covers, you know, all ranges.
- Well, try this one on Brad.
Tell me which one you think you'd be at.
- Well, first of people might wonder,
what is this red tube looking thing?
It's like a solid piece of rubber and each one
is a different resistance and,
and they've got ribs on there.
So you get a good grip and I'm gonna twist.
And it has a lot of resistance to go right back.
The memory goes right back to where it started
and you're working wrist,
you're working forearm,
you're working. You can work pronation supination
- And plus what you're doing,
you're working it concentrically and eccentrically
because you're getting a little resistance
on the way back too.
Build up some energy in it as you twist it.
So let's, let's start off with the exercises brought here.
So you, again, instead of just gripping
which is all you're doing with those other ones
you're gonna grip and you're gonna move the wrist
at the same time.
So you grip and wrist at the same time.
That way you are getting those long muscles
we got the flexor digitorum superficialis,
extensor digitorum, all those big, long names.
So let's start off with flexion verse.
- So we go through every one of them?
- Yeah. Brad.
- It will really bore them to death.
- Yeah.
So we're gonna kind of keep your elbows into your side here,
but I'm just gonna work right wrist flexion now.
So I'm flexing the wrist
but I'm also gripping at the same time.
- Right.
- So that works out really good.
Now it doesn't take very long to get to fatigue.
Does it brad?
- No.
- No. And yours is harder than mine.
That, I mean, as far as the, the device, it's a family show.
- Why bob?
- All right. So after I've did the one side
we can go ahead and grab the other side.
You wanna grab back a little bit?
And my left wrist is not as strong.
My left grip is not as strong as the right. I can see that.
- And I can notice that as well.
We're both right dominant handed. Correct.
- So now you can also do wrist.
Now that was gripping down, going down this way.
Now you're also gonna want to definitely work
on wrist extension.
Cause whenever you grip something, you may not notice this
but your wrist comes up like this and extends.
- Yep. Very common.
- So it's really common
really helpful if you strengthen your wrist extensors.
The interesting thing about
increasing your grip strength, by the way,
they found out that one of the best ways to increase
the amount of weight that you can lift
during weightlifting is to increase your grip strength.
- Well, I'm assuming you you've gotta have a good grip
- Yeah. It's just, but it, it was, you know
it was one of the number one things you wanted to do.
If you want to improve your bench press or your curls.
Or anything like that, increase your grip strength.
And you'll do those better.
So, so yeah.
Now we gotta, we're grabbing it down below here
and we're working on extension.
You can go from the side here to whichever way it
feels better to you, but I'm working to just the right side.
Now I'll go ahead and grab the left side.
And again, you can go up like this, if you want.
Now, one of the keys, you can do it also with
this in order to be a little more efficient
obviously is to do both at the same time.
You're gonna do wrist flexion on one
and wrist extension on the other.
So you're twisting it.
- So you're gonna start with the wrist flex
the wrist extended
- Yep
Sorry. This is good, Bob.
- This is a good workout.
This won't take you long to get to fatigue
and you're being efficient here.
So then, then you just switch and go the other way.
- You know, Bob, I just went one higher from the red.
Well, I should go red to the green.
That's the next higher but
I can even notice that quite a bit.
So that's, that's a good resistance.
And if I go even the hard one to the blue,
then I'm really challenged.
I, I wouldn't be to the black.
It'd take me a, a few weeks to get to the black
- Yeah, I can do the green one
but like you said, it's fatiguing.
Oh my God's starting to feel the burn.
- Yep. It's good.
- So now for these are, are relatively inexpensive.
I think they're less than $10 a piece.
You know, I don't, I dunno if you would want to
get the whole kit.
before we jump to showing pronation
and supination I do wanna show you another alternative here
Brad and I have invented this wall anchor unit here.
So you can use this for a hundreds of exercises basically.
- Oh right.
But you can do grip, wrist, extension, and wrist flexion
with this also.
So what you're gonna need to do though
is you're gonna have, need to have pretty good resistance.
So I've got actually two bands set up here
and I'm gonna go ahead
I'll go at the angle here so you can see it.
So you keep your elbows into your side wrists up like this
Right angle.
And I'm just gonna go up like this.
You can also go like this.
- Yep. You can straight it.
You're still working, you know, the same muscles
different angles.
You get a little bicep work in this way and you know
- But I'm getting to fatigue pretty quick here too.
- You're even actually
working a little shoulder muscle in here to support
- And core even. A little bit.
- Yeah.
- So, and now I'm gonna go flip right around
and do wrist extension.
Same thing.
- My gosh, Bob, look at those.
- I know it's popping
- Those extensors are really working rippling yeah.
- It is a good, it burns.
- Yeah. That's fun.
- Oh Brad, it burns.
So then you can go right into, you know, curls
and you can do everything else.
We've done lot, lots of videos on this, but we'll
- We'll show more.
- Yeah. So we got links below
for both these and for, for the wall anchor.
Now the other one you might want to add
into there's a couple more you can do the wrist and forearm.
Actually what we do is called supination and pronation.
So you can actually
we we'll go ahead and do pronation first.
- It's like when you, the same motion is when you open up
you turn a doorknob. Okay.
You're either pronating or supinating. Backwards.
- So you're grabbing underneath like this
and you're just gonna go like this.
- Now I really, you know, this is so functional Bob
cause you're not just isolating specific muscle groups
but you're emphasizing it
but you're still adding other functional muscle groups.
So it's gonna make things as you know
for working with a patient, we wanna get people to function
as best they can, whether they're going to work.
- Yeah. It's gonna help in sports.
You know like if you're a tennis player
and you're doing like this.
- Oh right.
- Or like this
- That's a real good example.
- And then he's doing, he's he's going into supination.
Now you grab on top and you bend this way.
So you grab it on bottom and bend it.
And now you're gonna go on top and bend it this way.
- Right. So it's a difference between
palms up or palms down. You know?
And you can even bend and put a little twist on there.
Ooh, I like that.
Yeah.
- Oh wow.
You, you, you're coming up with exercises as we talk
- Bob I feel my pectoralis major is really working as well.
This is just, if you were a wrestler, this would be the key.
- And you were a wrestler, so you would know
- That's exactly right.
That's why it just came to my mind right now.
As a matter of fact, this is gonna be a gift for
- Now. We can do ulnar and radial deviation we do on it.
So you can actually work on this would be ulnar deviation
and you can also do radial deviation.
You can try to do both at the same time here.
- You know, I just thought of some other people
that would really benefit from this and that is
construction workers coming back from, from an injury.
- Right. Absolutely.
And you're doing a lot of work with your hands,
- And your Hammering.
- Right
- And so you're going into all their deviation.
Radial deviation
- Cordless drills.
They really torque you you're working one of those
those power whackers that pack down the dirt.
I see those guys doing it.
- Right.
- This is key.
- The construction, which is it's huge for
for, for having your grip strength.
And if you're gonna be one of, one of those ninja warriors
you know
you gotta have your grip strength on that, so.
- Yeah.
- All right. Thanks everybody for watching.
We can quit on that note.
- We digress.