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(2) UNTAPPED STRENGTH. DISCLAIMER The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may NOT be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. Before beginning this workout routine, it is recommended that you consult with your physician for authorization and clearance. It is always recommended to consult with a physician before beginning any new exercise or nutritional program. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at any time you feel pain or discomfort, stop immediately. This is an advanced training routine, recommended for those with prior training experience.. COPYRIGHT © 2014 ROSS ENAMAIT All efforts have been made to ensure that this manual is free from error or problems. Although we have worked hard, we do not take responsibility for loss or action to any individual as a result of the material presented here.. ALL RIGHTS RESERVED Reproduction or translation of any part of this work by any means, electronic or mechanical, including photocopying, beyond that permitted by Copyright Law, without permission of the author, is unlawful.. 2|P a g e. . .

(3) UNTAPPED STRENGTH. TABLE OF CONTENTS INTRODUCTION INDIRECT LIFTING ODD OBJECTS ROPES AND TOWELS PINCH GRIP THICK GRIP WRIST TRAINING FINGER AND CRUSH PROGRAMMING EXERCISE LIST. 3|P a g e. . . 4 12 26 46 69 106 140 188 220 243.

(4) UNTAPPED STRENGTH. INTRODUCTION “Life itself is your teacher, and you are in a constant state of learning.” – Bruce Lee To begin this book, I wish to be clear from the onset that I did not create this program with hopes of you developing the strongest hands, fingers, or wrists in the world. If it happens, so be it, but it is not my intention. As an athlete, these are not goals of mine. As a trainer, these are not goals of my athletes. I am not a grip competitor or a professional strongman. On the contrary, I am a former fighter who now trains fighters for a living. I say this upfront not to suggest that this book is aimed specifically towards combat athletes but instead to highlight the true intent of the program.. Workingthecornerinaprofessionalheavyweightfight. The focus of this book is simple. I want you to develop stronger hands, fingers, and wrists without detracting from the rest of your training. I say this with the assumption that you are not reading this book on your first day of exercise. Typically, I am not a fan of assumption, but I have never seen anyone enter the gym on day one whose primary goal was to develop hand, finger, or wrist strength. Lower arm development is without question a specialized form of strength training. Those interested in developing lower arm strength are usually those who recognize its benefits. Unfortunately, many athletes are confused about how to do so without interfering with their primary goals (ex. sport training). I will therefore focus on time efficient and effective ways to strengthen the lower arms. As for lower arm strength and its relevance to athletics, it is not difficult to make a case for hand, finger, and wrist strength when discussing almost any sport. Whether you grab or lift an object or opponent, swing a bat or club, catch or throw a ball, tackle or 4|P a g e. . .

(5) UNTAPPED STRENGTH. wrestle an adversary, or strike with an open hand or fist, lower arm development will often play a significant role. Stronger hands, fingers, and wrists will improve performance with these and many other activities, and also create a more durable athlete who is less prone to injury. You will be hard pressed to find any knowledgeable athlete or trainer who argues against the significance of lower arm development. Unfortunately, recognizing the significance does not always translate into adequate development. Many athletes and coaches unintentionally neglect the lower arms or target them with inferior methods. I say this based on my observation as a trainer and my own experience as a one-time young and ignorant athlete.. Live and Learn. Myyoungerdaysasafighter. As a young fighter, I knew the hands were important as they played an instrumental role in my sport. It is impossible to box without them. All fighters know this obvious fact. Unfortunately, I did not know it was possible to strengthen the lower arms to enhance performance and reduce the risk of injury. I just assumed that the lower arms would be developed adequately from the rest of my training. As a result, I neglected my hands, fingers, and wrists. I did not perform any direct work for the lower arms. To no surprise, I eventually paid the price for my neglect. First, I was hampered by wrist sprains and throbbing pain throughout my hands. Nagging pains eventually led to fractures. I broke the same bone in my right hand three times in a year. Each time I attempted to return to the ring, I was sidelined by another injury. It was not long before I was on a first name basis with several doctors at the local hospital. There was a stretch of time that lasted over a year where I essentially lived in a cast. Whenever one cast came off, it was only a matter of time before I was back at the 5|P a g e. . .

(6) UNTAPPED STRENGTH. hospital getting another. Between the broken hands, broken arms, and damaged wrists, I eventually had to hang up the gloves. I was told that there were no other options. At the time, it was a hard pill to swallow that I would not be able to fight again. Looking back however, I truly believe it was a blessing in disguise. When I transitioned from fighter to trainer, I became determined to do everything in my power to help others from making the same mistakes. It was at that time when hand, finger, and wrist training became an obsession of mine. The last thing I wanted was for another athlete to suffer the same frustrations that I endured for so long out of sheer ignorance and neglect. It may sound cliché, but if I can help even one athlete avoid a shortened career by training the lower arms more diligently, I will feel better about having been the ignorant guinea pig as a youngster. I know firsthand how frustrating hand injuries can be. I also now know that it is possible to strengthen the hands, fingers, and wrists to levels that the average person could not fathom. The strength potential that exists throughout the lower arms is incredible. Many of the grip and wrist displays from past and present strongmen competitors are literally awe inspiring. Incredible may even be an understatement. Unfortunately, despite the potential that exists, the majority of athletes and trainers still fail to develop the lower arms adequately. I am not the first or last athlete to neglect the lower arms. Understanding why so many athletes neglect the lower arms can help you from making the same mistakes.. Misconceptions and Neglect I. Lack of Time As a trainer, I understand the demanding schedules of competitive athletes. There is only so much time in a day. It is not as if athletes budget in extra time just in case someone informs them that they have been neglecting a particular objective. Trying to convince an athlete that he needs to add a lower arm routine to what is already a busy schedule is often a futile effort. Many athletes do not believe it is possible to add anything to their existing schedule. They are already maxed out in terms of pushing themselves to the limit. For example, I have trained professional fighters who run at the crack of dawn, work a full time job during the day, and return to the boxing gym at night. It is already a long and physically demanding day where several objectives must be addressed. There is conditioning, strength training, sparring, bag work, and more. How is an athlete in this situation going to find time for lower arm development? 6|P a g e. . .

(7) UNTAPPED STRENGTH. Fortunately, there are several time efficient options that will all but eliminate the lack of time excuse. For instance, there are several indirect ways to strengthen the lower arms with variations of movements that you may already perform. You don’t need to add any time to your existing routine to include these variations. Small additions can also be made that may account for no more than a few minutes at a time. It is quite possible to develop ample strength throughout the lower arms without eating too much time on the clock.. II. Lack of Equipment One of the greatest misconceptions about lower arm development is that only strongmen from previous generations possessed incredible hand strength. This assumption could not be further from the truth. Yes, there were tremendous displays from legends such as Hermann Görner, Louis Cyr, Charles Vansittart, and more, but never before has grip training become such a worldwide industry. There are now grip competitions held around the world. Grip training has essentially become its own sport. As a result, several high-end tools have been created specifically for these athletes and events. Today’s grip competitors have access to equipment that was not available in previous generations. Modern grip specialists possess hand strength that would be impressive in any era. Unfortunately, many of the tools used to develop such strength are expensive for the average Joe. If grip training is not your primary goal, it is not expected that you will invest several hundred dollars into grip training tools. The unfortunate compromise is that many athletes either neglect lower arm training entirely or instead purchase inferior products. Haven’t we all tried a store bought gripper at one time or another? Chances are it was incredibly easy to close. Regrettably, that does not mean you have developed any legitimate lower arm strength. You are going to need more than a store bought gripper to adequately train the hands, fingers, and wrists. Fortunately, you won’t need to break the bank to do so. Yes, there are several high-end tools available today, but you can do just fine with a few do-it-yourself alternatives. Many will not require any construction. You will see countless examples throughout this manual.. III. Inadequate Development from Conventional Training Another false assumption regarding lower arm development is that conventional strength training will adequately develop the hands, fingers, and wrists. As a result, direct lower arm work is rarely performed. Athletes simply assume that the lower arms will be taken care of through traditional exercise. I personally made this mistake as a 7|P a g e. . .

(8) UNTAPPED STRENGTH. youngster. I was not the first or last athlete to be fooled however. If you look back to previous generations, there are countless tales of lower arm neglect. Former strongman George Jowett wrote the following in his 1930 booklet, Molding A Mighty Grip, “Of late years strength athletes have mostly confined themselves to the few standard lifts - the old feats and exercises are not practiced, or are forgotten. This, and no other reason, explains why so few strength athletes, no matter how good they are at overhead lifts, have little better than an ordinary grip…” Similar sentiments were expressed by Edward Aston, who became Britain’s Strongest Man in 1911. He wrote the following in his classic book, How To Develop A Powerful Grip, “I have often marveled that weight-lifters, as a rule, do not pay more attention to grip… I am fully convinced that at least another twenty percent could be added to the poundage of some of the lifts if the lifter’s grip was more carefully cultivated…” One of Aston’s early competitors, Thomas Inch, shared similar observations. In 1930, he wrote the following, “It is rather strange how many strong men famous for their feats of strength and record breaking ability appear to fail when grip comes into play.” Over thirty years after Inch made such comments, others continued to recognize the same problem. In 1962, track and field coach Chuck Coker wrote the following, “One of the most important aspects of athletic conditioning is often overlooked by most athletes. This important phase of the well trained athlete is hand strength. There are very few sports that are played in competition in the United States in which the hands don’t play a major factor in the outcome of the overall performance.” Now, over fifty years later, athletes continue to make the same mistakes. Many unintentionally neglect the lower arms by assuming they will be adequately developed without direct attention. Ultimately, if you have not developed the lower arms, you don’t know what you are missing. I could be the poster child for this mistake. I had no idea what I was missing out on. I did not appreciate the true significance of lower arm development until after the fact. I also did not realize how deficient I was until I began working with exercises that truly challenged the lower arms. To my surprise, there was 8|P a g e. . .

(9) UNTAPPED STRENGTH. a treasure chest of hidden strength potential that had lied dormant for years. Hopefully, you can learn from my former ignorance and avoid traveling the same road of neglect.. IV. Unrealistic Expectations Another source of neglect often begins with good intentions. Athletes who make this mistake are too ambitious. They understand the benefits of lower arm training yet are frustrated by previous neglect. To make up for lost time, they attempt to perform more work than they can handle. Consequently, the lower arms become overworked which ultimately impedes the athlete’s overall development. As with the previous example, I also made this mistake. I was frustrated by years of neglect so I set out to do everything possible to reverse it. I read everything I could about lower arm development. My research eventually led me to witness several incredible hand and wrist feats that had been performed by past and present strongmen. The competitive athlete in me naturally wanted to attempt what I saw. After failing miserably, I was even more frustrated by my weakness. I began training the lower arms almost every day of the week. I knew that such high frequency did not make sense, but my frustration caused me to act irrationally. I was obsessed with fixing my weak link. Unfortunately, the high frequency and intensity that I dished out to the lower arms was more than I could handle. Other parts of my training began to suffer. I was not focusing as much attention to conventional lifts and my lower arms were becoming overworked. The early gains that I had initially acquired began to fade. I also started losing strength in my primary exercises. I was falling apart all because of my ambition. It was at that time when I was forced to think rationally. It was either make a change or continue to decline. I had to set my ego aside and accept the significance of patience and consistency. I soon realized that true lower arm strength is not a product of weeks or months. There are no shortcuts. Yes, you can make fairly rapid gains early on, but truly impressive strength is a product of years. This is particularly true if lower arm development is not one of your primary goals. In summary, as a non-grip specialist, do not expect to contend with worldwide grip competitors. Ambition is encouraged but not to the point that you set unrealistic expectations for yourself. As an athlete, lower arm development only makes sense if it is helping you. If lower arm training begins to impede overall development, changes must be made.. 9|P a g e. . .

(10) UNTAPPED STRENGTH. V. Misunderstanding of Lower Arm Strength Another common source of neglect originates from a misunderstanding of what constitutes lower arm strength. For example, many correlate forearm size with hand and wrist strength. The assumption is that if you have developed large forearms you must possess strong hands and wrists. The reality however is that forearm size often means very little in regards to true hand and wrist strength. It is quite possible to develop Popeye forearms yet fail with many low level hand and wrist movements. Even certain exercise names are deceiving. For instance, wrist curls are actually limited in terms of developing overall wrist strength. If you wish to develop forearm size though, wrist curls are one of the better choices. Similar confusion often exists in regards to hand strength. Many athletes associate hand training solely with handheld grippers. Lower arm training for these individuals often consists of nothing but squeezing a gripper. The result is that the athlete is focused entirely on a single type of grip strength (crush grip). And while crush grip strength is certainly important, there is much more to hand development than closing a gripper. For example, the thumbs are often neglected when training crush grip. As for the significance, think about how useful your hands would be if you did not have thumbs. Try picking up a variety of items throughout the day without them. It will not take long to develop a newfound appreciation for the thumbs. Many anthropologists actually credit the human thumb as a prime reason for the superiority of our species. Anything that important deserves some direct attention.. Thethumbisresponsibleformuchmorethanthethumbsupsign. 10|P a g e. . .

(11) UNTAPPED STRENGTH. In summary, true lower arm strength involves much more than any single exercise can provide. Adequate development means strengthening individual fingers, the wrists, the forearms, and several grip styles (ex. crush grip, pinch grip, support grip, etc.). If you have only targeted a single objective in the past, you will quickly see how much more strength potential exists throughout the lower arms.. VI. Reinventing The Rules A final source of neglect is similar to the previous two in that athletes begin with good intentions. They are dead set on training the lower arms. Unfortunately, they fail to develop any significant strength due to inferior methods. For some reason, many feel the need to rewrite the rules about strength development when targeting the lower arms. These individuals are notorious for extremely high rep sets with exercises such as wrist curls and store bought grippers.. Therulesdon’tchangeforlowerarmtraining. . A similar phenomenon is often observed throughout the core. Haven’t we all seen someone who regularly performs a few hundred sit-ups or crunches in an attempt to strengthen the core? Yet, what happens when they attempt a more challenging core exercise? It is all but guaranteed that they will fail. The same can be said of the high rep wrist curler or the store bought gripper fanatic when they attempt more difficult exercises. No matter how many reps you perform against low level resistance, you are not going to develop true strength that carries over to extremely challenging feats. To develop considerable strength throughout the lower arms, you must gradually work against more significant forms of resistance. In summary, the lower arms can be developed just like any other muscle group. When strength is the primary goal, there are better progressions than simply performing more and more reps. This is not to say that strength endurance cannot be developed throughout the hands and wrists, but as you will soon see, many of the best lower arm exercises are so challenging that high reps are not an option. 11|P a g e. . .

(12) UNTAPPED STRENGTH. INDIRECT LIFTING “Men are made stronger on realization that the helping hand they need is at the end of their own arm.” - Sidney J. Phillips. To begin the exercise section, it is only logical to discuss a few movements that many athletes already perform or at least have experience with in the past. As you will see, there are often ample opportunities to strengthen the lower arms without direct work. A few simple modifications may be all that is necessary to improve lower arm strength. These modifications can be made without interfering with your primary goals. I am certainly not suggesting that you convert your entire strength training program into a grip dominant routine. As mentioned previously, I am not a grip competitor. I have strength training goals outside of lower arm development. My reason for strengthening the lower arms is to benefit me elsewhere. Lower arm strength is not the end goal. Instead, it is one of many goals that will ultimately lead to a stronger and more resilient athlete. And please note that I am not sharing my experience to suggest that you should train exactly like me. I share my experience to serve as a reminder and example that lower arm strength can be enhanced significantly even when it is not the primary goal.. 12|P a g e. . .

(13) UNTAPPED STRENGTH. The Deadlift Opinions may vary, but few will argue against the deadlift as one of the best exercises for overall strength development. Lifting a heavy, dead weight from the floor is as true a test of strength as any. The weight either goes up or it does not. There is no cheating. If you want to deadlift heavy weights, you must be strong. Therefore, it comes as no surprise that countless strength athletes include the deadlift as one of their preferred lifts. Unfortunately, many of these athletes perform the exercise without any consideration for lower arm development. Instead, they opt for grip assistance even on sets that do not require it. Consequently, these athletes pass up on what is essentially a free chance to strengthen the hands. This opportunity does not require any additional time within the routine. The opportunity that I am referring to is that of your lighter sets. No one jumps into a maximal effort deadlift without first warming up with lighter loads. It is during these warm-up sets that you should lift the bar with a double overhand grip. Also known as a pronated grip, the double overhand grip is one where the palms are down and the knuckles are up. Grabbing the bar in this manner will strengthen your support grip as you simultaneously prepare yourself for the heavier loads to follow. A simplified definition of support grip is your ability to hold on to something (ex. a barbell or pullup bar).. AdoubleoverhandgripusedonawarmǦupsetwith405pounds. 13|P a g e. . .

(14) UNTAPPED STRENGTH. Using myself as an example, I typically begin my deadlift sessions with a light set of 225 pounds. I continue with additional warm-up sets using 315 pounds and 405 pounds. Throughout each of these sets, I use the double overhand grip. All that is used for grip assistance is chalk. As a result, my support grip naturally improves without detracting from my strength routine. These warm-up lifts are sets that I need to perform before I am ready for heavier weights. In other words, I need to perform these sets no matter what, so why not benefit from the free opportunity to strengthen the hands. Once I am ready for heavier loads, I switch to a grip that allows me to lift more weight. The last thing that I want is for my hands to interfere with my ability to lift as much weight as possible. Therefore, I opt for an alternating grip when performing my heavier sets. The alternating (or mixed) grip consists of one palm facing forward while the other faces back. With such a grip, the bar is much less likely to slip from the hands. Other lifters may prefer to use straps or work with a hook grip. The hook grip involves holding the bar by gripping the thumb between the barbell and the remaining fingers. This grip is popular with lifters who wish to avoid the stress that is directed towards the head of the biceps when using an alternating grip. Personally, I have never had any problems with the alternating grip hence my reason for using it. Clearly, individual preference must be considered however. I am not here to suggest how you should perform your heavier deadlifts. My advice pertains to the warm-up sets that do not require grip assistance.. 585poundsonthewayupwithanalternatinggrip. 14|P a g e. . .

(15) UNTAPPED STRENGTH. As you can see on page 14, my facial expression is entirely different from that of page 13. It is much more difficult to lift the heavier load. As a result, I want to focus everything I have on the pull and not my hands. Grip strength is the last thing on my mind when I am attempting a near maximal deadlift. Yet, if I wish to add a lower arm challenge to the alternating grip, I can simply hold my final lift for several seconds before returning the bar to the ground. Five or ten seconds of holding your heaviest deadlift will eventually result in stronger hands.. Additional Considerations I am far from a powerlifter. In recent years, I have just grown to love the deadlift. I do not pretend to be an expert on the lift. As a result, I am not here to provide technical instructions. The specifics of the deadlift go beyond the scope of this book. I simply encourage you to reap the lower arm benefits that are available during lighter sets. In addition, the double overhand grip allows me to include more deadlift volume without burning myself out. I say this as an athlete who is often too competitive for his own good. When I deadlift, it is difficult for me to walk away from the bar without challenging myself with a near maximal pull. Unfortunately, doing so on a regular basis is quite fatiguing. As a result, I used to limit myself to one deadlift session per week. More frequency would work against me as it is difficult for me to limit my intensity. What has worked for me more recently however is to include a second deadlift session during the week where I limit myself to the double overhand grip. For example, I may pull heavy on Wednesday where my heaviest sets are performed with an alternating grip. I may then pull again on Saturday where I only use the double overhand grip. Naturally, I do not pull as much weight during this second session. As a result, I can recover from it much easier and there is the added benefit of lower arm development. The result is a win-win situation where my intense temperament is pleased and my hands are developed as a secondary benefit.. Single Arm Options Another way to reduce the total load applied to the body is by deadlifting with one arm. The one arm deadlift was once a popular lift performed by many strength legends. There were even formal rules for the lift provided by various weight lifting associations. For instance, the British Amateur Weightlifters Association listed the following in 1948: “The barbell, which at the commencement of the lift may lie either parallel or at right angles to the lifter’s front, shall be lifted from the ground to at least the height of the lifter’s knees. Should the bar be brought into contact with the legs during the lift it shall not be counted - cause for disqualification. At the conclusion of the lift the legs shall be straight and braced at the knees, the heels remaining astride throughout but placed not wider than 15 ¾ inches.” 15|P a g e. . .

(16) UNTAPPED STRENGTH. Several of the names referenced earlier were known for their single arm lifting prowess. Hermann Görner, Louis Cyr, Thomas Inch, and Edward Aston are just a few of many past strongmen whose single arm lifts would be admired in any era. As for single arm options, there are several. As stated in the 1948 rulebook, you can execute the lift with the bar in front of the body or between the legs. Cambered bars are also commonly used to assist with balance. Thick handle dumbbells are also ideal for single arm deadlifts. I will discuss thick handles in a later section. Regardless of your preference, you can expect the hands to be challenged with each single arm lift. These variations are ideal when seeking an intense challenge that will not be as taxing to the rest of your body. Such lifts suit my temperament well as I am able to train with full intensity while minimizing the total poundage that the rest of my body is forced to handle. Perhaps my favorite single arm deadlift is that of the suitcase deadlift. This particular variation is not only taxing to the hands but is also a tremendous core exercise. The execution of this lift is relatively straightforward. You sit back on the heels and lift the bar as you would a suitcase. The goal is for the body to rise evenly. You are not performing a side bend. The opposite is actually true. When lifting the barbell, you are resisting lateral flexion.. As for sets and reps, I typically opt for low to moderate reps (ex. 3 to 5 per side) for 3 to 5 sets. I often perform this exercise after I have performed heavier deadlifts. It satisfies my desire for more volume while providing the rest of my body a break from truly heavy loads. For example, although it may not be evident above, I am working hard to execute this lift. Yet despite the challenge, my body is not forced to deal with nearly as much weight as I would use when performing traditional deadlifts. 16|P a g e. . .

(17) UNTAPPED STRENGTH. Heavy Dumbbells No single arm discussion would be complete without mentioning dumbbells. As with the single arm deadlift, many strength legends from the past spent ample time lifting heavy dumbbells. Eugene Sandow, Arthur Saxon, and Louis Cyr are just a few of many athletes who were known for their dumbbell lifting prowess. With any heavy dumbbell lift, hand strength will naturally be challenged. The heavy snatch seen below is a perfect example of this concept. If the hands are not adequately developed, it is impossible to hold, snatch, and control the dumbbell.. 17|P a g e. . . Figure 1. Figure 2. Figure 3. Figure 4.

(18) UNTAPPED STRENGTH. Unfortunately, many athletes perform dumbbell snatches solely for high repetitions. In recent years, the snatch has become quite popular as a conditioning exercise. It is certainly nice to see the exercise more widely recognized, but greater strength benefits will be realized with heavier loads. A power snatch with a heavy dumbbell is a tremendous full body movement. In addition to hand strength, heavy snatches will develop strength, power, coordination, and agility. As for variations, the power snatch is tough to beat in terms of strength development with a minimal learning curve. Yet, despite being easy to learn, it is challenging to snatch serious weight with a dumbbell. I have seen many 500 pound deadlifters unable to snatch a 150 pounder. As for execution, the hands will be challenged by starting the set with the dumbbell in the hang position (Figure 1). From here, you will drop down (Figure 2) before explosively snatching the weight overhead. When executing the snatch, the hands must grip the dumbbell tightly. Without a secure grip, it will be difficult to control the weight as you drive upwards with the legs and thrust the hips forward. The weight will remain close to the body throughout the pull. As the weight approaches the chest, the legs will be almost fully extended and the hips forward (Figure 3). From there, you will partially squat beneath the weight to receive it (Figure 4) before standing to complete the lift. Next, you can either return to the hang position, or perform continuous reps where you move from Figure 4, back to Figure 2 without stopping. With heavier loads, it may be necessary to briefly touch the weight to the ground between reps. As hand strength increases, your reliance on the floor for a brief rest will diminish. With or without touching the weight down, strong hands will be required to lift heavy loads overhead. Low to moderate reps are ideal when performing heavy snatches.. Swings Whenever discussing the snatch, it is common to discuss the swing. Heavy snatches and swings go hand in hand. Like the snatch, the swing is a full body exercise that will develop the hands as a secondary benefit. Swings can be used as a strength movement with heavier loads or for conditioning with moderate loads. I personally prefer swinging heavy loads for moderate reps as either part of a strength workout or as a finisher to a strength routine. With either approach, support grip will be challenged. For this particular discussion, I have included the swing to highlight the potential of kettlebells. The kettlebell swing is perhaps the most popular kettlebell exercise of all. It has quickly become a mainstream movement. Everyone from soccer moms to serious deadlifters have embraced the swing (for good reason). Heavy swings are a tremendous posterior chain developer and the thicker handle of the kettlebell provides additional lower arm benefits. 18|P a g e. . .

(19) UNTAPPED STRENGTH. As for kettlebells vs. dumbbells, my stance is quite simple. Both tools are effective. An athlete’s success is rarely based on the tool, but more importantly, how he uses it. Therefore, while I may be a fan of heavy dumbbells, I am cognizant of the fact that heavy kettlebells are beneficial as well. Even though I admittedly do not spend a lot of time with kettlebells, there are swing variations that I enjoy.. Heavykettlebellswingsalsoprovidesecondarygripstrengthbenefits. I often use kettlebell swings in a way that is similar to how I use a double overhand grip when performing lighter deadlifts. For instance, I may use a kettlebell for single arm sets before progressing to heavier two hand swings with a T-handle (as seen below).. HeavyTǦhandleswingsareatremendousfullbodystrengthener. 19|P a g e. . .

(20) UNTAPPED STRENGTH. The T-handle is a homemade device that allows me to perform heavy swings. I must ease my way up with lighter sets to begin however. I cannot jump right into 200 pound swings without first warming up with lighter loads. Therefore, before using the Thandle, I may perform a few sets with a kettlebell. As with deadlifts, warm-up sets are required before proceeding to heavy loads. It only makes sense to perform these sets with a variation that provides secondary lower arm benefits. The thicker handle of the kettlebell is ideal in this regard. Instructions for the T-handle along with several grip-based modifications will be discussed in more detail in a later chapter. As you will see, there are several grip variations that can be performed with this inexpensive homemade tool.. Hand to Hand Swings Another swing variation that I enjoy involves a release and catch in mid-air. You swing the kettlebell with one hand and release it into the air towards the top of the swing. In Figure 1, I have just swung the kettlebell with my left hand. The left hand releases the kettlebell into the air. My right hand then catches the kettlebell before continuing with another swing and release (Figure 2).. Figure 1. Figure 2. I enjoy this variation as the hands are forced to precisely and repeatedly grip a moving weight. Unlike many grip exercises, the hands do not simply squeeze and maintain a static position. On the contrary, the hands grab what is potentially a significant load that moves freely on its own. The relevance to athletes is obvious as few sports require you to grab a stationary object or opponent. An athlete’s grip needs are often dynamic. If this exercise is new to you, be sure to start with a light weight in an area where it is safe to drop it. With regular practice, you will progress quickly. 20|P a g e. . .

(21) UNTAPPED STRENGTH. Overhead Press In addition to swings and snatches, the overhead press is another favorite lift of mine. Pressing heavy weights overhead is one of the best ways to develop true strength. As for options, heavy dumbbells are my preferred tool for pressing. Yet, unlike the snatch and swing, pressing heavy dumbbells offers few indirect benefits to the lower arms. Fortunately, we can once again look to the kettlebell for assistance. The bottoms up press is an excellent variation that will force the lower arms to be engaged. It is impossible to cheat when pressing a kettlebell overhead from the bottoms up position. You must crush the handle as you press with a straight wrist and vertical forearm. Therefore, lower arm benefits include crush grip and wrist development. As for adding this lift to your routine, I am not suggesting that you discard heavier presses. Instead, it can be useful to include a few sets of low rep bottoms up presses before continuing with heavier work. Naturally, if bottoms up pressing is new to you however, you must first become comfortable cleaning the kettlebell in this position. As is often the case, I suggest starting light and progressing gradually.. 21|P a g e. . .

(22) UNTAPPED STRENGTH. Farmer’s Walk No discussion about direct or indirect exercises for the lower arms would be complete without mentioning the farmer’s walk. The specifics of the exercise are quite simple. Grab a pair of heavy weights and begin walking for distance or time. A few sets are typically all that will be necessary. As a result, this exercise is ideal as a finisher at the conclusion of a strength workout. It does not take long for the hands to become fatigued when performing this exercise with considerable loads.. Homemadedumbbellhandlesareidealforheavyfarmer’swalks. Hand strength is just one of many benefits of the farmer’s walk. This exercise is truly a full body movement. Perform it regularly and expect to strengthen not just the hands, but also the legs, back, traps, and more. Unfortunately, despite the obvious benefits of the exercise, it is still one that is rarely performed by the masses. Many falsely assume that the farmer’s walk is intended solely for strongmen as it is often a competitive exercise within their sport. Such athletes perform this exercise with bars that are created specifically for the event. And while farmer’s walk handles are certainly nice, they are also expensive. If you do not wish to purchase such handles or weld your own, long handle dumbbells will work well for the non-competitive strongmen. In the picture above, I am using 24 inch handles that were made from ¾” galvanized iron pipe. I have used this same pair of handles for many years without any problems. 22|P a g e. . .

(23) UNTAPPED STRENGTH. Bent Over Rows Another useful exercise that I perform with homemade handles is the bent over row. Heavy bent over rows are a tremendous strength movement that can provide lower arm benefits as well. Support grip will be enhanced when rowing any heavy load without grip assistance. This is particularly true if you do not allow the dumbbell to touch the ground between reps. When performing this exercise, I prefer to kneel over the side of a bench, with one arm and leg to the side. If you do not have a bench, you can support the left arm on the left leg when pulling with the right arm (and vice versa).. AlwaysperformwarmǦupsetswithoutstraps. As you can see above, my hands must hold the heavy load throughout the set. I often perform this exercise for 10 reps or more so the hands are strengthened as a result. In some ways, the lower arm challenge is similar to the farmer’s walk. I believe rows are actually more useful however as you do not just hold the weight, but actively lift it as well. As mentioned earlier, an athlete’s grip needs are often dynamic as opposed to static. For instance, grabbing an object in the real world may not be enough. You may need to lift it as well. Therefore, it is useful to include dynamic lower arm strengthening exercises within the routine. Unfortunately, many athletes miss out on the indirect lower arm benefits of heavy rows as they use straps for each set. In some ways, straps with heavy rows are similar to using an alternating grip when deadlifting. The straps allow one to lift more weight without being limited by the hands. Lifting more weight is certainly a plus, but using straps for sets that do not require them is pointless. Not only do you miss out on the lower arm benefits, you also develop dependency on the straps. 23|P a g e. . .

(24) UNTAPPED STRENGTH. Yet, while this book is focused on lower arm development, I am actually not against the use of straps. There is no denying that straps can be useful for certain exercises. I simply recommend against using them when performing lighter sets. Straps should only be used when absolutely necessary.. IusestrapsformyheaviestsetswhenperformingKrocrows. In the images above, I can be seen performing heavier rows with straps. Without straps, I would not be able to perform nearly as many reps with such a load. Therefore, I start by performing a few sets without straps. The lighter sets are used to both strengthen the hands and prepare me for the more significant loads to follow. I then use straps for heavier Kroc rows (named after Matt Kroczaleski). The Kroc row is not nearly as strict as a traditional row. It is somewhat of a cheat exercise where you intentionally use more weight than you can row under control. And while some are opposed to the cheating nature of the movement, I have found Kroc rows to be quite useful for upper body development. For instance, heavy Kroc rows have actually provided positive carry over for me when performing both heavy chinups and one-arm chin-ups. In summary, regardless of whether you perform strict rows or Kroc rows, I encourage you to only use straps for the sets that require them. You will therefore reap the best of both worlds. You will be able to move heavier loads with straps while continuing to develop strong hands without them.. Summary To summarize this section, it is not expected that all readers will perform each of the lifts from this chapter. That is not my goal. I am not looking to restructure your entire 24|P a g e. . .

(25) UNTAPPED STRENGTH. routine. My hope is for you to recognize the lower arm possibilities that exist with many conventional exercises. In addition, you may already perform certain movements from this chapter. For example, the deadlift is obviously a popular lift. By simply altering your hand position during warm-up sets, you have an incredible lower arm developer at your disposal. And if you don’t appreciate the significance of bettering your ability to pick up or hold heavy things, grip strength may not be all that is lacking. Moreover, lower arm work can often be added through small bits and pieces. The farmer’s walk is a prime example. The time required to perform a few sets with a heavy load is minimal. Therefore, not only do you have a tremendous full body exercise, you also have a lower arm developer that requires nothing but a few minutes, no more than a few times per week. Furthermore, while heavy dumbbells are not nearly as popular as they were in previous eras, their effectiveness has not changed. I encourage athletes to include at least one heavy dumbbell lift within their program. For instance, heavy snatches have benefitted me and my athletes for many years. The snatch is not only a full body lift with secondary lower arm benefits, it is also a movement that is naturally limited in terms of overall weight. Consequently, this type of lift is often less difficult to recover from when compared to other lifts that involve more significant loads (ex. the deadlift). As a result, it is not difficult to add such a lift to an existing routine without throwing everything else out of place. A few sets of heavy dumbbell snatches will not require a lot of time and will not involve moving too much overall weight. In summary, while there is obviously more to lower arm training than what can be received indirectly, working with a few of the exercises from this chapter is an ideal introduction to someone who has never targeted the lower arms. Small additions may initially seem insignificant, but it is often small pieces that eventually accumulate into something much more meaningful.. 25|P a g e. . .

(26) UNTAPPED STRENGTH. ODD OBJECTS “We acquire the strength we have overcome.” - Ralph Waldo Emerson. Another tremendous way to strengthen the lower arms is by lifting heavy odd objects. Such objects are unlike any conventional strength training tool. Whether you lift, carry, or load the object, you can expect to be challenged. Odd objects develop a unique type of real world strength. Unlike traditional weights, the odd object is not easily gripped or evenly balanced. The best odd objects are heavy, awkward, and difficult to hold. A few examples include sandbags, water balls, logs, and stones. Regardless of the implement, the lower arms will be challenged when lifting and controlling the object. It is all but impossible to find anyone who regularly lifts heavy odd objects who does not possess strong hands. Lower arm strength is essentially a prerequisite to successful odd object training.. Odd Object Oversight Unfortunately, despite the benefits, athletes who frequently train with heavy, awkward objects are a dying breed. Aside from strongman competitors, it is not every day that you find someone who regularly lifts stones, logs, and heavy sandbags. Therefore, the 26|P a g e. . .

(27) UNTAPPED STRENGTH. obvious question that comes to mind is why do so many athletes neglect odd objects if they really are effective? There must be a reason for the widespread oversight within the industry.. I. Intentional Industry Neglect Perhaps the most obvious reason for neglect is that many of the better odd objects are free to acquire. Items that are freely available offer little in return to gym owners and equipment manufacturers. And unfortunately, what is popular in the fitness industry is not always what is most effective. Trends are often created by those with the financial resources necessary to market their ideas to the masses. For instance, within this chapter I will demonstrate how heavy stones can be used for a variety of exercises. I own several hundred pounds in stones of all sizes and they were all free to acquire. Some came from my yard, others from the woods, and others from the side of the road. Why would any gym owner or equipment manufacturer promote free stone lifting to the masses? Naturally, they will instead promote items that they sell or encourage you to use as part of a gym membership. I have never seen any marketing campaigns directed towards lifting stones that can be found on the side of the road. Fortunately, the lack of public attention is irrelevant when considering the benefits that come from lifting these objects.. II. Watered Down Commercialization The second source of oversight is related to the first. While part of the industry ignores odd objects, others have attempted to cash in on the niche market. Unfortunately, the best way to promote widespread use is by making odd objects more comfortable. Therefore, it comes as no surprise that the industry has watered down what was once a rugged and effective training style. For example, many commercial sandbags are now equipped with carefully constructed handles. The handles make the bags easier to grab. Lighter bags have also become quite common. Though I don’t deny that smaller objects can be useful at times, it has become rare to see anyone carrying and hoisting massive sandbags (as was common in the past). In summary, reducing the difficulty may appeal to the masses, but doing so negates many of the benefits that originally made the tools so useful. Odd objects are supposed to be awkward and difficult to maneuver. Stripping away these key attributes reduces the odd object to a regular object that offers little in return.. 27|P a g e. . .

(28) UNTAPPED STRENGTH. III. Difficulty Lastly, based on how difficult it is to lift heavy, awkward objects, it is not surprising that many trainers shy away from these tools. In today’s online era, the last thing that a guru trainer wants to do is highlight his inabilities. Large stones, logs, and sandbags are extremely difficult to lift and carry. Such work will never be overly popular in a world that constantly seeks the easy road in hopes of instant gratification. Conversely, many athletes do not appreciate or understand how effective odd object training can be. It is impossible to comprehend how difficult it is to lift odd objects if you have not done so before. For instance, an athlete who is already strong may see little benefit in lifting an object that weighs less than what he is accustomed to lifting with a barbell. I encourage you to avoid making this false assumption. One of the key benefits to odd object training is the awkwardness associated with each tool. When grabbing an object or opponent in the real world, you will not have a carefully constructed handle to assist. Odd objects are ideal for developing the real world strength that you may someday need outside the gym.. Stone Lifting My grandfather was a brick and stone mason. As a teenager, I vividly remember him crushing my hand with ease. It became somewhat of a game between us where he would test my handshake whenever I saw him. No matter what I did, my hand wasn’t going anywhere until he released his vice grip. He was certainly my first introduction to truly strong hands. Ironically, my grandfather never spent a day training his hands. What he did instead was lift stones and bricks for long hours each day for most of his life. Fortunately, you do not need to be a mason to benefit from my grandfather’s example. What you can do instead is to include stone lifting as part of your odd object training. Regardless of the stone, you can expect the hands to be challenged. Stones are naturally difficult to grip. Even the same stone can offer countless challenges by simply grabbing it in different places. And as mentioned previously, perhaps the best part of stone lifting is that stones are free to acquire. Almost any stone can serve as a valuable odd object. Even smaller stones can prove useful and challenging for many exercises. Over the years, I have acquired a variety of stones. No two are the same, yet each is challenging for different reasons. Stones are also ideal as they can be left inside or out. They will not be damaged by rain or snow. These free yet challenging objects will literally last a lifetime and won’t cost you a dollar. 28|P a g e. . .

(29) UNTAPPED STRENGTH. Clean and Press One of my favorite odd object lifts is that of the clean and press. Cleaning and pressing a heavy, awkward object is a tremendous real world strength developer. Each object presents its own challenges. For instance, stones are particularly difficult as they are awkward to grab. Therefore, it goes without saying that pressing a stone overhead is not intended for beginners. There are natural risks associated when pressing any awkward object overhead. If stone lifting is new to you, be sure to begin with a light stone that you can comfortably control. Do not expect to lift the same weight in stone that you can with iron. The difficulty in gripping the stone will reduce the amount of weight that can be handled. Even though lifting less weight may seem disadvantageous, I view it as a plus. The lighter weight allows one to perform this type of work without disrupting your entire strength training program. As mentioned earlier, I do not limit my overhead lifting to odd objects. I also enjoy pressing heavy dumbbells. Fortunately, the lighter weight of the stone allows me to lift it without disrupting my heavy dumbbell training. I often perform overhead lifts with odd objects and conventional weights within the same session. I reap the hand training benefits of the stone while warming up for the heavier dumbbell lifts to follow. Therefore, in this case, the stone lift is similar to the kettlebell bottoms up press seen earlier. You are not lifting enough weight to interfere with your heavier (conventional) weight training, yet you are receiving secondary lower arm benefits.. 29|P a g e. . .

(30) UNTAPPED STRENGTH. Another benefit to stone lifting is that the same stone can provide numerous challenges. Notice my hand position in the close up pictures below. My right and left hand have different grips on the stone. Each hand is presented with a unique challenge. I can also turn or flip the stone for a new set of challenges. No other fixed weight can provide such a vast array of grip challenges.. Loading If you are not comfortable pressing stones overhead, one useful alternative is to load a moderate stone to a raised platform. Begin by cleaning the stone a few feet away from the platform. You will then walk with it forward and place it on top. In the image below, I am using a homemade platform that fits within my power rack. Loading a stone or sandbag to a platform has long been a favorite finisher of mine. I will often load the object for reps or time at the conclusion of a strength workout. It does not take long for the entire body to be challenged with particular attention to the lower arms.. 30|P a g e. . .

(31) UNTAPPED STRENGTH. Clean and Throw Stones can also be used outside. One of my favorite stone exercises is to clean a large stone and then explosively launch it forward with a chest pass. This exercise will not only target the hands, but also develop full body strength and power. In terms of allaround (real world) strength, this exercise is tough to beat. It is also convenient as you don’t need to worry about pressing the stone overhead and you don’t need a platform for loading.. 31|P a g e. . .

(32) UNTAPPED STRENGTH. Smaller Stones Smaller stones can also be used for a variety of grip exercises. I have a vast collection of various stones in all shapes and sizes. Each stone is unique so no matter how you grab it, you can expect the hands to be challenged. Many of the smaller stones are also ideal for dynamic hand training. Rather than simply holding a static position, these stones can be lifted to challenge the lower arms throughout a vast range of motion. For example, I can perform pinch grip rows with the following stone (with or without a bench). The total weight is nowhere near what I can row with a dumbbell as I must hold the stone with a pinch grip. Pinch grip is the grip between the fingers and thumb. The fingers are on one side of an object with the thumb on the other. This type of grip is one of the most important as thumb strength is essential to any pinch grip exercise.. Stones can be particularly useful for pinch grip as even a single stone may offer multiple opportunities to train various degrees of pinch grip strength. As you can see, this stone varies in thickness so wherever I grab it, I can expect a unique challenge. And once again, due to the lighter weight of the stone, I can perform a few sets of pinch grip rows without interfering with my heavier rows. Pinch grip rows could be performed as a warm-up before heavier rows or as a grip based finisher afterward. With either scenario, I am able to train support grip and pinch grip within my strength workout without eating too much time on the clock. 32|P a g e. . .

(33) UNTAPPED STRENGTH. Pinch grip can also be trained with a release and catch drill. As you can see below, I pull upright, release the stone, and then catch it before it touches the ground. This type of drill is much more challenging than statically holding a single position. Hand-eye coordination and grip are trained simultaneously.. Smaller stones can also be used to perform continuous circuits with a variety of exercises. You can get creative with exercise choice (ex. curls, lateral raises, front raises, rows, clean and press, etc.). The key is to not allow the stones to touch the ground until the circuit is complete. You can work for time, reps, or multiple trips through the circuit. These lightweight complexes are an ideal finisher at the end of a workout. A few sets of a few minutes in duration and the grip will be taxed considerably.. 33|P a g e. . .

(34) UNTAPPED STRENGTH. Concrete Blocks As fond as I am of stones for hand training, I realize that not everyone will have access to the same materials. If stones are unavailable in your area, concrete blocks can be used in a similar fashion for certain exercises. By gripping the middle of the concrete block, pinch grip will be trained throughout each exercise that is used. Concrete blocks are usually not difficult to find. Many hardware stores sell them for under $2 each. Perhaps the most common size is 8 x 8 x 16 inches. At this size, the blocks will typically be in the 40 pound range (give or take a few pounds in either direction).. Pinch Grip Rows As seen below, pinch grip rows can be performed with concrete blocks identically as you would with a stone. Do not allow the block to touch the ground and challenge your pinch grip endurance with moderate to high reps.. 34|P a g e. . .

(35) UNTAPPED STRENGTH. Clean and Press Concrete blocks can also be used for a lighter weight clean and press. This exercise could be performed on its own or with two blocks as part of a circuit. In either case, you are not working with a considerable amount of weight. As a result, it is not difficult to make room for this type of movement within a routine. Pinch grip endurance will be taxed while the rest of the body is spared from too much difficulty. Those who have never trained pinch grip seriously will likely struggle for even single reps. Fortunately, you can train pinch grip directly without significant loads.. 35|P a g e. . .

(36) UNTAPPED STRENGTH. Farmer’s Walk Concrete blocks can also be used for a lighter farmer’s walk. For instance, suppose you have performed a strenuous lifting session. The body is taxed from heavy barbell work such as deadlifting. It may not make sense to perform a heavy farmer’s walk. One worthwhile alternative would be to instead perform a lighter variation. Concrete blocks are one of many options. Pinch grip endurance will be taxed while the rest of the body performs minimal work. A few minutes will be all that is necessary.. Although a few minutes may seem insignificant, it is often these small additions that prove most valuable. For instance, when discussing brief finishers or mini-workouts, I often reference the following mathematical example. Suppose you add a five minute finisher to your workout three days per week. The total addition to your weekly routine would be 15 minutes. Fifteen extra minutes each week is a blink of an eye when you consider how much total time is available. Each day consists of 1,440 minutes. Each week consists of 10,080 minutes. To add 15 minutes of work to a week that has 10,080 minutes isn’t difficult and may even seem pointless. You may even wonder how much can be accomplished in an extra 15 minutes. Surprisingly, the answer is plenty. Fifteen minutes each week is 780 minutes a year, which is 13 hours of work. Can you imagine 13 hours of non-stop lower arm training? That’s a lot of time. And if you bumped up the finisher to 10 minutes instead of 5, now you are looking at 26 hours of additional work each year. As you examine the math, it is not difficult to see how the small additions can accumulate into something much more significant. 36|P a g e. . .

(37) UNTAPPED STRENGTH. Sandbags Sandbags are another tremendous odd object. An abbreviated definition of a sandbag is a bag filled with sand or another material such as wood pellets, pea gravel, or rubber mulch. Depending on the materials used, the inner contents are either dumped directly into a larger bag (often referred to as the outer shell) or added to filler bags which are placed inside the outer shell. For example, sand is a fine material so if it were dumped directly into the outer shell, there is a good chance the small particles would eventually leak. Therefore, filler bags are used to house the sand. A common do-it-yourself option for filler bags involves using tire inner tubes. Tire inner tubes are quite durable and often easy to find. As you can see to the left, the tire inner tubes are cut into smaller pieces. Start by securing one end with a zip-tie and duct tape before filling the tube with sand. Next, you would secure the opposing end with another zip-tie and more duct tape. These filler bags will then be placed within the outer shell. If you do not wish to use filler bags, be sure to use a material that will not leak through the outer shell. Rubber mulch is one example. While not nearly as dense as sand or gravel, rubber mulch will last a lifetime and will not leak. In the pictures that follow, the outer shell is a naval sea bag with seams that have been reinforced with an industrial strength seam sealant. The end of the bag is closed with a zip-tie which is then wrapped in duct tape. As for the relevance to lower arm development, almost any sandbag lift that is executed without handles will challenge the hands. As you can see, my hands must grab the actual bag material. Doing so is much more difficult than grabbing a carefully constructed handle. Strong hands and fingers are required to lift and control the heavy, awkward object. Performing lifts with this grip is similar to grabbing an opponent’s jersey or gi. It is extremely challenging to maintain a proper grip when moving or controlling considerable weight. 37|P a g e. . .

(38) UNTAPPED STRENGTH. Clean and Press As was the case with stones, cleaning and pressing a sandbag is a tremendous display of real world strength. Not only must you fight the shifting inner contents within the bag, you must also maintain a solid grip on an object that is not intended for gripping. When grabbing the bag’s material from the top, the hands will be challenged considerably during the initial pull. It is from there that you will release and then catch the bag in a more favorable position to allow for an overhead press.. 38|P a g e. . .

(39) UNTAPPED STRENGTH. An easier way to clean the bag would be by cupping the hands underneath. By starting from such a position, hand strength will not be challenged as considerably during the initial pull. If you wish to develop the hands, grab the bag from the top or side. Initially, it may feel awkward or even painful to the fingers. With consistent practice, the lower arms will adapt to the challenge however. Just be sure that the finger nails are trimmed short before attempting this variation.. Water Ball Substitute Before discussing additional sandbag lifts, it is worth noting that a water ball* can be used to perform many of the exact exercises. A water ball is simply an anti-burst stability ball that has been filled with water. Common sizes include 65cm or 75cm. Each will hold more than 100 pounds of water. In terms of pound for pound difficulty, the water ball is certainly a top contender. The sloshing nature of the water makes this object incredibly difficult to control. To add to the challenge, water balls are also extremely awkward to grip. Simply put, there is no convenient way to grab a water ball. There are no handles. The only way to lift a water ball is by grabbing the ball’s material in a way that is similar to how you would grab a sandbag. The water within will slosh much more violently than sand however. It almost feels as if the water ball is pulling itself from the hands as you attempt to lift the object. In summary, if you already perform the sandbag exercises from this section, perhaps the water ball is one object that you have not yet tried. Adding this tool to your arsenal promises to be both challenging and beneficial.. Shoulderingawaterball. . . *. Relatedtutorial:http://www.youtube.com/watch?v=kIXvBnOL3Tg. 39|P a g e. . . . Loadingawaterballtoaplatform.

(40) UNTAPPED STRENGTH. Sandbag Loading Previously, I demonstrated how stones could be loaded to a raised platform. Sandbags and water balls can also be used for loading. In the pictures below, I show how to load the sandbag from a sideward position. As you can see, my hands must tightly grip the bag throughout the lift. Therefore, not only do I have a tremendous full body lift, but a tremendous lower arm developer as well. If you opt to load from the position below, be sure to work both sides evenly.. 40|P a g e. . .

(41) UNTAPPED STRENGTH. Sandbag Shouldering Shouldering is to sandbags what swings are to kettlebells. Anyone who has ever trained with a sandbag has likely spent a fair amount of time shouldering. Shouldering a heavy sandbag is yet another full body lift with secondary lower arm benefits. The hands must hold on tightly throughout the pull. As for specifics, shouldering involves what the name implies. You lift the bag from the floor to the shoulder. Naturally, you will work both sides evenly.. 41|P a g e. . .

(42) UNTAPPED STRENGTH. Lighter Bags When training with sandbags, there is no denying my preference for heavier bags. Heavy sandbag lifting can be quite strenuous however. As a result, certain athletes may wish to avoid such work. Perhaps they are already busy with an existing free weight routine and do not have room to add heavy odd object training. If you find yourself in that position, one alternative may be to work with a lighter bag. You can still experience some of the lower arm benefits while minimizing the load placed upon the rest of the body. For instance, grab a lighter bag with one hand and rip it into the air. Release the bag and attempt to catch it with the other hand before it touches the ground. This type of drill could prove particularly useful to an athlete who must quickly grab a jersey or gi. If your hands have the ability to snatch a sandbag in mid-air, they will certainly be effective at reaching out to grab an opponent.. In many ways, lighter sandbags can be used similarly to the lighter stones seen earlier. Regardless of how the bags are grabbed, held, and lifted, the hands will be challenged with relatively minimal loads. And even if you prefer heavy sandbag training, these lighter drills could serve as a viable warm-up or as a brief finisher. Once again, several options exist simply because of the lighter load. It is typically more difficult to make room for a heavily weighted exercise. A lighter drill can be included almost anywhere without interruptions. 42|P a g e. . .

(43) UNTAPPED STRENGTH. Manual Labor Odd objects may also be hiding as manual labor tools. If you have ever worked with a heavily loaded wheelbarrow, you likely remember the extreme pump experienced throughout the forearms. Walking with a heavy wheelbarrow can be a tremendous odd object finisher. I occasionally include uphill wheelbarrow walks in place of a heavy farmer’s walk. And once again, the wheelbarrow is by no means a necessity, but it is undoubtedly beneficial. The physical challenge is certainly unique when compared to any of my conventional tools. A finisher could be as simple as walking up and down the hill for 10 minutes. When I walk down the hill, I do so by walking the wheelbarrow backwards under control.. The reinforced wheelbarrow above holds 500 pounds with ease. Unfortunately, it is far from easy to walk that load up and down the hill repeatedly.. Additions, Not Overhauls As you begin to examine the odd object possibilities that exist, it is not difficult to become overwhelmed. For instance, suppose you already train with free weights and calisthenics. How on earth will you make room for sandbags, stones, and water balls? There is only so much time in a week and the body can only handle so much work. Fortunately, adding odd objects to your schedule does not need to be confusing. I have not included each of these objects with hopes that you will include them all at once. Less can be more. I have demonstrated multiple objects so that you will have options to consider as the weeks, months, and years pass. 43|P a g e. . .

(44) UNTAPPED STRENGTH. Speaking from experience, I have trained consistently with various odd objects for over 15 years. Throughout that time, I have experimented with countless strategies. What has always worked best for me was to include odd object training as an addition, rather than developing an entire routine based on the object. I do not train for the odd object. Instead, I use the odd object to assist with a goal or objective that is pertinent to me at the time. Therefore, whenever I am asked to list my favorite odd object workouts, I rarely have a response. Such a question assumes that a routine has been developed based on the tool. I do not subscribe to an object-based training philosophy. I strongly believe that odd objects are best used as a supplement to an existing routine or program. For instance, I may include a heavy sandbag exercise within a strength training routine. One example that I have used many times is to shoulder a heavy sandbag after deadlifting. The sandbag makes a valuable addition to the routine, but the entire routine is not based on the sandbag. Another example I often use is to conclude a routine with an odd object finisher. I regularly change which odd objects are used. One day I may load sandbags. Another day may conclude with a lighter stone finisher. I continually vary my selections as the weeks and months pass. The cumulative effect is that I have become well versed with a variety of heavy, awkward objects. I am not invested solely in any particular item. Such an approach has proved to be most effective for me both physically in terms of gains and mentally by eliminating staleness and monotony.. Availability And while I certainly enjoy training with a variety of objects, it is worth noting that you can do well without each of the items that I have presented in this chapter. For example, not everyone lives in an area that is populated with mountains and stones. If you do not have access to stones, don’t assume that your lower arm development will suffer. No single item should be viewed as a necessity. Once again, view each object as an option if and when the opportunity presents itself. I simply advise you to remain open minded when considering odd object possibilities. There are often ample opportunities to lift heavy, awkward objects that the average person would not think twice about. For instance, suppose you do not wish to make a sandbag or water ball and you cannot locate stones in your area. There are still possibilities that may be realistic for you. Perhaps you have access to large logs. A heavy log is a tremendous odd object to lift and carry and the free price cannot be beat.. 44|P a g e. . .

(45) UNTAPPED STRENGTH. Below are two examples that I freely acquired last year after a local tree service left them on the side of the road. These heavy logs proved to be challenging odd objects that I used throughout the winter.. Not only is each log challenging for various lifts and carries, notice my hand position in both pictures. Shouldering the log on the left requires an open-handed position that is unlike any conventional weight. Carrying the log on the right also provides a unique lower arm challenge. Notice how my fingers are positioned underneath the log. It is extremely difficult to maintain this position while carrying such a heavy log. Heavy carries have always been a favorite finisher of mine, but this particular log was unlike anything else I have ever carried before.. Summary By now it should be clear that there are often ample opportunities to strengthen the lower arms with objects or tools that are inexpensive to acquire and not difficult to include within an existing routine. I just caution you against becoming overly ambitious with odd object training if it is new to you. Odd object training is unlike anything you will experience within a conventional gym. It is not uncommon to experience soreness in small muscle groups that you did not know existed. Give your body time to adapt to such work by making the transition gradual. Odd object training must not be rushed. It takes time to develop the ability to manhandle heavy, awkward objects.. 45|P a g e. . .

(46) UNTAPPED STRENGTH. ROPES AND TOWELS “When you're at the end of your rope, tie a knot and hold on” - Theodore Roosevelt. There is no denying the vast array of equipment that exists for lower arm training. Between high-end commercial products and inexpensive homemade tools, there are countless options. Fortunately, there may also be useful grip training items that you already own without realizing it. Two examples include towels and ropes. Both items are extremely effective at developing the lower arms and do not require construction. They work as is. You do not need to build or modify anything for a piece of rope or towel to become a useful grip training tool. Towels and ropes of all sizes can be used for a variety of challenging exercises. They can be used to enhance several bodyweight movements and free weight lifts. Towels and short strips of rope are also lightweight, thus easy to pack. It is always nice to have portable grip training tools available. Regardless of where you travel or train, it is not difficult to add a towel or short piece of rope to your gym bag. As for exercise options, perhaps the most common towel and rope movements occur from the pull-up bar. If you perform pull-ups and have access to a towel or rope, you have a tremendous lower arm developer at your disposal.. 46|P a g e. . .

(47) UNTAPPED STRENGTH. Towel Pull-ups A basic towel pull-up can be performed with a single towel. If possible, it is best to use larger towels such as a beach towel or bath towel. Smaller towels are not as difficult to grip. They also may not hang low enough to allow for a full range of motion. To perform the exercise, start by hanging a towel evenly over the bar. Next, secure a grip that allows for a full range of motion. For instance, notice my hand position in the pictures below. If I gripped the towel higher, my head would hit the bar at the top of the movement. I also need to bend at the knees to prevent my legs from touching the ground. Initially, it may take you a few reps to determine the ideal hand and leg position, but after a few sets, you will instinctively find it without thought.. Towel pull-ups are quite popular with many Brazilian jiu-jitsu athletes. The lower arm strength that is developed through towel training often proves useful when grappling with a gi. Single towel pull-ups are perhaps the most common of all, but this variation is just the beginning of countless options. Once you have developed strength with a single towel, you can begin working with more difficult variations. As for placement within a routine, towel pull-ups can be performed as a substitute for traditional pull-ups. The upper body pulling demands will be similar with extra attention directed towards the lower arms.. 47|P a g e. . .

(48) UNTAPPED STRENGTH. Two Towel Pull-ups A more difficult towel pull-up can be performed with two towels. This variation may look similar to a single towel pull-up, but the grip demands are much more challenging. With a full sized beach towel in each hand, there is much more material that must be gripped tightly to successfully pull yourself towards the bar.. If full sized towels are too difficult, smaller hand towels can be used as a progression. You will not need to worry about head clearance when working with two towels. You can grab the material much closer to the bar. The smaller towels to the left may not look considerably different from those above, but are actually much easier to grip. There is not nearly as much material that must be squeezed within the hand. The difference between the two may be difficult to comprehend until comparing the various sizes yourself.. 48|P a g e. . .

(49) UNTAPPED STRENGTH. Towel Modifications If you do not have larger towels to use, one way to increase the difficulty is by wearing gloves that do not provide grip assistance. For example, the fleece gloves below turn a relatively easy exercise into one that is much more challenging.. If you are too tall to perform towel pull-ups from your bar, consider working from the L-sit position. Even taller athletes can use relatively low hanging bars to perform L-pullups. An added benefit is that the core will be challenged as well.. 49|P a g e. . .

(50) UNTAPPED STRENGTH. Ropes vs. Towels A close relative to the towel pull-up is the rope pull-up. One key difference however is that ropes are available in more sizes. Each size presents a unique challenge.. ½ inch. 1.25 inch. 1.5 inch. 2 inch. As for difficulty, the thinnest and thickest ropes tend to be most difficult. The ½ inch and 2 inch ropes above are much more challenging when compared to the 1.25 and 1.5 inch ropes. 50|P a g e. . .

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