- 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 in a dead lift, 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've downloaded the Heria Pro app in the App
Store or Google Play Store. Open up to the YouTube workout section, 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 of 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. (relaxed hip hop music) Get a good grip. Feet shoulder width apart. Squeezing your grip, squeezing your core. 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 going to get into
the fingertip pushups. So let's get these out the way. We're going to get down on the ground, but if this is your
first time going for it, you can always try fingertip
pushups 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 in fingertips. Try it 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. (hip hop music) 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 in fingertips, develop your strength on both sides and then go for fingertip pushups. And if you've never done
this exercise before, you're going to notice that there's way more tension in your forearms
then 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. (mellow hip hop music) You want to use full range of motion. All the way up, curl,
and then curl your wrist all the way to the top. Squeeze every time you get to the top. Five more. 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 flection. So for the fourth exercise, we're going to be working
on rotation of the wrist with our grip strength. That's going to 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 intention
is focused on your grip. So right off the bat,
hanging on the bar would be the first progression. You want to be able to hang on the bar in a dead hand position
for at least 60 seconds. Once you build 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 tree, you can work down them to
create a progressive overload. Starting with the heavy one arm hangs, then moving onto 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 gonna increase your lifts, but you're
definitely gonna increase your pull-up repetitions
and take your pulling skills to the next level,
making one-armed 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 going to go for
six reps on each arm. Show you what it looks like. 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
onto the next exercise, working on different
flection in our wrists 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
going to be using a barbell. We're going to be raising
and lowering the barbell with our wrist, controlling
the weight the entire time. We're going to go for
five reps on each arm starting with the right arm. You're gonna grab it right in the middle. Push it down, control it, bring it back up, control
it, push it back down. Both sides equal. (mellow hip hop) All right, switch. Last one. 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 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. 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 strength 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 finger pressing with your hand facing the
wall, and now you're working on the flection 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. Go sideways on your tip toes, 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 dead lifts 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 going to 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 like button. We really appreciate it
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the next upcoming videos until then I'll see you next Thursday. Mad love, peace out. (relaxed hip hop)
