- What's up Elite THENX athletes.
It's Chris Heria.
Welcome to another video of Official THENX.
Today, I'm gonna' show you a secret tip
to increase your overall strength.
(Ark by Ship Wrek & Zookeepers)
All right, so let's get started.
So today I'm gonna' show you guys a secret tip
to increase your overall strength.
Now that secret tip is grip strength.
Focusing on training your forearms and your grip.
Why?
Everything becomes a lot easier
when you train your grip.
Your grip is normally your weakest link.
It's normally the first thing to give out
while you're training.
Now, you are only as strong as your weakest link
so you want to make sure to train your grip strength.
Training your grip is going to give you an advantage
by increasing your endurance.
Increasing your endurance is going to increase
your time under tension, and of course the more time
under tension, the more reps and the more muscle growth.
Once you've been training your grip strength,
you'll be able to focus more on the actual form of your move
versus just focusing on struggling to hold on
to endure that move longer,
especially when you're going to lift heavier
or you're going to do a harder progression of movement.
Such as, the one arm pull up.
A lot of people have trouble with the one arm pull up
and they think it's because their bicep isn't strong enough
or their back isn't strong enough,
but you can go up to the bar and you can clearly see
they can't even begin to hang on the bar.
So really if you can't even hang on, that's the first part.
You need to practice your grip.
So in the end, everything starts at the grip.
The stronger grip you're going to have,
the better you're going to train,
the more reps you're going to put in,
the more time under tension, and the more focused you can be
on your actual exercise than just
struggling to hang in there.
Which is going to make your form a lot cleaner
and the fundamentals to getting strong progressively
is good form.
That's the way to continue on progressively
to getting stronger and getting better.
So one main thing you can do during your workouts
is to squeeze your hand as hard as you can.
Whether it be the bar, a barbell, dumbbell,
you want to squeeze as hard as you can.
Squeeze hard like you're trying to get water out of it.
It may feel uncomfortable at the beginning, of course it is.
Normally, even when you're holding heavy, heavy weights
you feel like loosening the grip and really holding on
with other muscles.
But, you want to really focus,
put yourself through that pain, squeeze as hard as you can
even if you feel like squeezing hard
isn't that necessary for that particular exercise,
still squeeze it as hard as you can.
You're going to be training your grip
by doing that and it's going to make everything a lot easier
and you can do it simultaneously while you're working out
throughout the whole week, every single day.
So if you're doing pull ups, squeeze as hard as you can,
deadlifts, squeeze as hard as you can,
even if you're doing curls, whatever it is.
If you're holding something in your hand, squeeze it.
So now I'm gonna' show you a specific workout
that's going to improve your grip strength.
I selected specific exercises that's going to take
your grip to the next level.
We're going to start with a one arm hang.
We're gonna' do each arm.
From there, we're gonna' go to one arm switching hang.
After, we're gonna' go into a ring hang.
Then, we're going to go into a false grip hang
and then we're going to take the weight off
and do it again and drop set that little routine there.
After that, we're going to move into
barbell bend wrist holds plus pumps.
Next we have finger presses,
and then we're going to finish off with some plate holds.
So if you guys are ready, let's get started.
First, I gotta get suited up.
(upbeat music)
All right.
So first we have the one armed hang.
Let's do it over here.
All right.
So we're going to do one, a drop set with the weight,
and the workout is also designed to drop in progressions.
So, we're going to start with the hardest progression first
and then we're going to work our way down
to the easiest progression.
If you guys can't do this move,
just start at the progression that you can do.
All right, so let's get started.
One arm hang.
Woo.
All right, next hand.
Woo.
That's pretty heavy.
All right, next move, one arm switching.
Let's go up.
Woo.
All right, so we're just getting warmed up.
Just getting started.
Next, we have ring holds.
Let's go.
Think it's time to take this thing off.
All right, let's go for that false grip.
So to do this, you want to make sure that this part
of your hand goes straight into the ring.
From here, grab it as tight as you can,
make sure your wrist is on the other side.
Straight in, all right now we're ready.
So now we're goin to turn it in.
Woo.
All right, moving on.
Next we have false grip.
Let's go for it.
All right, so before we begin
let me show you guys how to do a false grip,
what you're doing here.
So you want to make sure that your hand
is on top, your wrist goes on top of the bar,
just like that.
As if you were trying to grab it,
over grab the bar like that so you're wrist
will be on the other side.
From here, you want to come down,
keep that grip really, really tight,
and hold like that.
So, that's what we're going to do.
Let's get started, let's hold an L-sit with a false grip.
All right.
So, we just did this little hanging routine.
Now, we'll come back, I already took off the 45 plate
so we just do this little drop set,
we'll do it one more time with less weight.
Here we go.
All right, next hand.
Woo, okay.
Move on next, switching grip.
Here we go.
Make sure you're holding on really good
and your core is tight before letting go.
Also you can like pinch by the core
so that when you let go you're not just dropping.
Woo.
All right, let's move it on.
Now we have ring hold again, let's go for it.
Get that false grip.
Woo.
All right, now I'm feeling that heart rate.
All right, let's go to the last one here.
Take off the last bit of weight.
Now you guys can keep doing this one more time if you want
with just body weight
to really get that drop set in.
All right, here we go false grip on the bar.
Woo, you can see slowly your grip starts to come back down,
but you want to keep that grip nice up and high.
As long as you can, squeeze, squeeze hard.
All right, so we're almost done.
Now we're going to go into the weigh section.
So now we're going to go into what I call
barbell bent wrist hold.
Once we can't hold it any longer just like that
we're going to pump it out.
We're just training forearms and grip and I'm drenched.
It's crazy hot in here.
All right, here we go.
So before you grab it, try to almost like you're
false gripping it and grab it like that from the beginning
so when you lift it up, you have that form.
From here, you're not just activating your fingers,
your wrists, and your forearms.
Everything all in one.
If you feel it start to come down,
hold it, hold it, push it back up.
Make sure your arms are hanging dead straight down.
Make sure your back is straight.
All right, now we're going to pump it.
Pump all the way forward and all the way back.
Woo, all right.
That's a good little pump right there.
All right, we're almost done.
Next, let me show you guys finger presses.
We're going to do it form here, hopefully I don't slip.
I'm drenched in sweat.
But, you're going to come down from where your knuckles
would be on your palm, right here,
you're going to hold the bar.
You're going to come down and from putting pressure there,
you're going to push up and lift your hands up,
just like that.
All right?
Let's go for reps.
All right.
So, that should've warmed up your hands
to do this last exercise we're right about to do.
This is like the killer one, I saved the best for last.
Basically, you hold these 45s 'til you can't hold anymore.
You guys ready?
Hopefully I can hold this, my hand is like super wet.
Maybe that will make the training harder.
Challenge myself, here we go.
Woo.
All right, there you have it.
That's the first round to increasing your grip strength.
Do this workout to take your grip strength
to the next level.
It might be hard at first when you first do it,
but I promise you, it's going to get so easy, so fast.
Grip strength is something you can train every single day,
and it's something that you'll progressively get better,
something you'll see yourself getting better
every single week.
So, do this workout to increase your grip strength,
to increase your overall strength.
If you guys like this workout, like the video.
Comment, share, and of course subscribe
if you're not already subscribed.
For more workouts just like this,
for complete programs, my complete programs,
the workouts I do personally every day to take myself
to the next level, become a member at THENX.com.
Get access, full access to all our workout programs,
daily workouts, full access to all our music
here on the THENX channel, and download our THENX app
to take your programs with you everywhere.
It's like having us as your personal trainer
in your pocket.
And if you need a little extra push during your workouts,
check out our preworkout THENX Ignite.
It's going to have you flying through your workouts.
If you're trying to do a workout like this
and you don't have access to a weight belt,
if you need one we have them available on THENX.com/shop.
You can get yourself a THENX weight belt
and start taking your training to the next level.
To make sure you're getting all the reps
you can possibly get in, to make sure that
you're not going to be injuring your wrist
throughout your training regiment,
you want to make sure to pick up yourself some wrist wraps.
THENX wrist wraps, we have them on THENX.COM/shop.
Use them to take your training to the next level.
It's going to increase your grip,
it's going to increas your strength,
and it's going to increase your overall repetitions.
Remember, we post every Sunday, 8:00 PM USA Eastern Time
and the first person to comment and like the video
will always receive a THENX product.
Either THENX wrist wraps or a THENX shirt.
And this next video that we're going to post next Sunday
is gonna' get a THENX shirt.
So be the first commenter to comment and like the video
and you're going to win yourself a THENX prize.
And the person that commented first in this video,
you just won some THENX wrist wraps.
So tune in every Sunday, 8:00 PM USA Eastern Time
to makes sure you're the first person here.
Guys, we've been growing so fast.
We're almost at 700,000 subscribers.
Pretty soon, we'll be at one million subscribers,
and when we reach one million subscribers,
I'm going to start my personal Chris Heria YouTube channel.
And on this channel, I'm going to get to answer
all the questions that you guys have
and all the video suggestions that you guys have
on my personal channel, Chris Heria channel.
So thank you guys so much for watching
and I'll see you next Sunday, 8:00 PM USA Eastern Time.
Love you, peace.