How to train grip-strength

How to train grip-strength | Peter Attia

Рет қаралды 189,636

Жыл бұрын

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Here is another one of my favorite grip-training exercises. Try to keep some air in your armpits (to avoid using compression on your leg for assistance).
I will do 3 sets of 45 seconds, and then one to failure. Once I can get to 60 seconds, I advance weight.
Hand size has a lot to do with it, so don’t get hung up on someone else’s weight. I have medium size hands and range from 25-30 pounds per hand.
Chalk is essential!
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Пікірлер: 311

@fiscolorado656 Жыл бұрын

This how I look when the cashier and customer are BFFs and I'm third in line.

@chillie000 Жыл бұрын

😂

@hempwick8203 Жыл бұрын

lmfaooo

@moirared04 Жыл бұрын

Been through all the comments you win 😂😂😂

@chrisdriver7776 Жыл бұрын

Lol

@BA-og2eh Жыл бұрын

😂😂

@FlatToRentUK Жыл бұрын

Peter's next video, how to bandage a broken toe that's had a dumbbell dropped on it!

@eagley8708 Жыл бұрын

This technique is how he stays motivated to keep holding on to those dumbbells, the consequences are dire.

@vvc_551 Жыл бұрын

😂😂😂😂😂

@SugarBooger10 Жыл бұрын

😂😂😂 exactly

@victoria5885 Жыл бұрын

Haha I thought the same!

@LaurieR2255 Жыл бұрын

I was thinking that exact thing! 😂

@updownhealth7361 11 ай бұрын

The key here is to not wear shoes, to truly motivate you to hold on for dear life! Love it!

@asdf8asdf8asdf8asdf Жыл бұрын

Great I’d like to see this extended to an hour long video

@Rocko1990 11 ай бұрын

Yeah, a full breakdown would be helpful

@utubevenky 10 ай бұрын

Loop it.n see :))

@filo1864 9 ай бұрын

😂😂😂

@marcoduvall4404 9 ай бұрын

Agreed

@marcoduvall4404 9 ай бұрын

Autism

@catcan221 Жыл бұрын

Twisting jars and bottles are a big issue for my 85 y/o mom. So I definitely want to keep my grip strength up. I want to be able to open my own jars in another 30+ years. 😊

@billking8843 Жыл бұрын

Go to the climbing gym it also helps preserve balance

@catcan221 Жыл бұрын

@@billking8843 I used to climb a lot when there was one by work but gyms pretty far now. I do hot vinyasa level 2 & 3 quite a lot and the balance poses are both demanding and rewarding in balance and strength. 👍🏻

@phajduk86 Жыл бұрын

Use gloves for better grip

@eja35oz Жыл бұрын

I've read a study that grip strength and cognitive function are linked... grip strengthening can help with cognitive decline

@christilopez818 6 ай бұрын

I was wondering what the purpose for this was for. I’m guessing climbing? Can someone explain 😊 Thanks

@LiseBarrett Жыл бұрын

Loving this series of strength & balance exercises. Implementing immediately. Thank You Dr. Attia from my family to you & yours 💜🙏💜

@steve9618 10 ай бұрын

Not smart.

@DaClipPlugg 5 ай бұрын

Elaborate.@@steve9618

@22steps Жыл бұрын

The first thought that crossed my mind was he’s brave standing there with bare feet! 😅

@squidandchips Жыл бұрын

Damn straight! I'm not trying that unless I got my steelies on...

@gstaadt Жыл бұрын

Not sure if that would even make a difference. Even with shoes that’s gonna hurt.

@yamahansolo Жыл бұрын

It's better to train barefoot!

@ArcoZakus Жыл бұрын

@@yamahansolo, Unless you drop a weight on your foot.

@rdm1102 3 ай бұрын

The real training here is foot reflex not grip strength.

@alex-kv4es 2 ай бұрын

Huge fan of Peter's work. I would recommend not hyperextending your thumb MCP joints and instead trying to abduct your 1st CMC joints more for better "thumb posture" to hold the dumbbell. You want to use your thenar muscles to hold your thumb MCP joint in neutral instead of just relying on your FPL. The posture leads to early thumb DJD with your volar plate attenuating on your MCP and contracture of your thumb adductor, which leads to early DJD. Super common condition that can be avoided with better pinch posture.

@Ceowulf20 Ай бұрын

Can you link to a picture or video to demonstrate this please Alex? Sounds important :)

@mikewalkow1860 Жыл бұрын

Louie Simmons from Westside Barbell club recommended these years ago as one of his favorites.

@Ragnar-Viking Жыл бұрын

I love this guy ! I've learned so much from him

@minastern7501 11 ай бұрын

Indeed! He’s sharing with people like yourself not with some ignorants sick disrespectful who are trying hard to be funny!

@bryanth1a 6 күн бұрын

Outstanding!!! Peter, thanks for all you share and do.

@davidlesser7616 Жыл бұрын

Going to go do it now with NO shoes… foot stability is key as well!!!!

@richardjaffe9972 Жыл бұрын

Being grounded without my shoes isn’t worth me dropping away on my foot

@robertapreston4200 Жыл бұрын

😂

@parapoliticos52 11 ай бұрын

how about toe intactness?

@gewurztramina 3 ай бұрын

@@parapoliticos52yes, I value toe intactness

@minastern7501 11 ай бұрын

Dr Peter is sharing with knowledgeable educated civilized people! Not with some disrespectful ignorant bullies in high school who think they are funny!!!

@Sluttybags Жыл бұрын

Edge of my seat, here, doc!

@metalboy27 Жыл бұрын

Mouse and keyboard are sweaty now.

@rogierd7408 7 ай бұрын

Waited until the end, to check if it was not a photo

@stevenmuncy491 Жыл бұрын

As an older person your last two videos are spot on. The first two things to go are balance and grip.

@hempwick8203 Жыл бұрын

Did you know that grip strength is correlated with living longer because if you can't grip the hand railing as an old person, you might fall down the stairs and break your hip and then you're really in for living less than a few years.

@ElonMuckX Жыл бұрын

I do this type of workout at my gym, and people think I’m weird, but it makes me a monster in the bicycle! People on e-bikes think I have an extra horsepower!!!

@irenetongelidis2727 Жыл бұрын

Thank you Peter! Will implement immediately

@kasutheg Жыл бұрын

And he stands there! UNFAZED!

@Im_Really_Jesus_4real Жыл бұрын

Only real G’s will know

@vvc_551 Жыл бұрын

Ty! Im gonna try this next. I do farmers walk w kettlebells

@zentzu4003 29 күн бұрын

good idea, I do one arm hangs too, just experiment with alot of things, the ropes used for tricep cable pushdowns, double then up and pull from ground and hold etc

@ScrapPalletMan Жыл бұрын

This stuff matters now that I'm 55

@DianeWilliamsCurvyGoddess 6 ай бұрын

I'm going to add this for my 87 year old client and for me! Thank you.

@beagle6569 Жыл бұрын

Simple and to the point.

@janetpeacock1964 Жыл бұрын

Love it... But also how to get a broken toe😂

@MsQ275 Жыл бұрын

this is so helpful!! thank you ❤

@SM-pd5cl Жыл бұрын

Just learned about you after watching Huberman and then watched you on Peterson & Kelly. Amazing! Revamping my exercise routine based on your suggestions. Consider adding follow along videos on some good exercise routines, with links to videos with in depth explanations. Nice thing about routine visits is people watch them over and over. Having someone guide me through the routine makes it easier for me to exercise regularly to I watch exercise videos all the time.

@JAYMUAYTHAI 10 ай бұрын

I do this every other day. I am a Jiu Jitsu practitioner and this has helped me a lot.

@katherinefulkerson2866 2 ай бұрын

This video made my day!!!!

@juanloprada Жыл бұрын

Great info. I just got one weight. I will do one arm after other

@megfotakis627 Жыл бұрын

I kept waiting to see if this would be taught! Thank youuuuu!

@hoanpham2757 11 ай бұрын

Can’t wait to do this. Thank you Dr. Attia😊

@tay_gray 5 ай бұрын

Love you Peter! Changed my life

@aleaarnett6003 11 ай бұрын

Loving your book and podcast! As a 45 year old amateur competitive Strongwoman, I am intensely interested in longevity and longevity in my sport. Masters athletes in the sport of Strongman might make great study material. Now back to making my Official Strongman Games qualifier video holding 260 lbs per hand for at least 5 seconds. 💪😊

@meganbeams8752 Жыл бұрын

Thaaaaaank you!!!! I’ve been wondering what to do cause I cannot hang for hardly any time yet. YET!

@thomastorre8352 Жыл бұрын

Thanks for all your videos.

@xianinjawarrior 6 ай бұрын

Good one

@ronkay1573 Ай бұрын

Forearm exercises, similar to arm wrestlers would do, definitely increases grip strength. And hanging from a bar supporting your body weight.

@jeffblair6586 Жыл бұрын

Nice work, Peter!💪

@HN-er2km Жыл бұрын

Thanks Peter.

@028fn48dne Жыл бұрын

This is a great exercise that you should demonstrate WITH SHOES ON

@crdeyalsingh Жыл бұрын

I heard you can hold the weights longer if you suspend them directly over your bare toes 😂

@nsiebenmor Жыл бұрын

Why?

@richardschultz9409 Жыл бұрын

I’ve always liked handgrips for full range of motion

@ronlondres Жыл бұрын

Nice!

@dorothypeck1372 9 ай бұрын

He is just an amazing man!!❤

@KedTaczynski Ай бұрын

The grimace at the very end is authentic.

@ericyen1 11 ай бұрын

nice move . . .. going to use that as my farmers carry . . . .

@UsyksmashedFurytopieces Жыл бұрын

Surely that’s more grip endurance?

@DicksonMaimouth 11 ай бұрын

I do this while doing step ups to maximize efficiency.

@thewrightoknow Жыл бұрын

Thank you this is helpful!

@davidash2727 Жыл бұрын

Have his book, quite informative

@mc411chow Жыл бұрын

very helpful, thank you

@Spiritof48 Жыл бұрын

Great exercise, Doc , strong motivational factor 💪🙂👍

@xsw882 Жыл бұрын

We're waiting!

@reaton8 Жыл бұрын

I would do something dynamic while holding those. For example, you could do some lunges, squats, or hold one at a time and do suitcase carries. Get the grip workout while working other things as well

@postalpancho 5 ай бұрын

Really only need to do this if you have a desk job. For those of use who work with our hands we usually have amazing grip strength without even trying.

@dr.mohamedaitnouh4501 Жыл бұрын

Longevity guru i like his deep knowledge

@susanspeekenbrink6878 10 ай бұрын

This to me is super interesting, as Okinawan Karate practitioners do an exercise similar to this with weighted vases. They do this with an an eye to increasing/improving grip strength as they move through kata. Okinawa is a known blue zone

@yankeerose9011 Жыл бұрын

GREAT IDEA DOC!!! ❤

@rebatsu Жыл бұрын

Brilliant!

@aaronbailey23 Жыл бұрын

Well, that was fun to watch.

@ptj6412 Жыл бұрын

love this!!

@brianh2804 Жыл бұрын

Reminds of that grip strength training martial artists do w/jars.

@maniweb6327 Жыл бұрын

More videos please!

@ryankattner9966 Жыл бұрын

This is great! I also recommend Captains of Crush grippers

@oshkotosh2341 10 ай бұрын

Reeve's deadlift 👌Recently discovered, use it as a row. And I also like to suggest Lee Weiland work which is not static as this exercise

@SilverFan21k Жыл бұрын

Awesome video! Didnt know you made fitness shorts

@karenjones8713 Жыл бұрын

Just now subscribed!

@adrianrr18 10 ай бұрын

Wow! Riveting!!

@ukaszstrzelecki9157 Жыл бұрын

Easiest instruction ever

@RB-mo8ji Жыл бұрын

I love this guy he’s a beast! Such a brillant mind too

@twillafaye515 Жыл бұрын

Wow. Nice😎

@david.morebau 11 ай бұрын

Climbing is much more fun! 😙

@michaelalmodovar4332 11 ай бұрын

I’ve done this for a while. I hold them till I can’t no more, and they slip out of my hand. Very effective.

@New.Adventures.Sailing Жыл бұрын

I agree that will help. I have pretty bad arthritis in my hands, particularly my last joint of my fingertips, what can I do about that?

@AK-bw8xk Ай бұрын

Walking around makes it harder!!

@sulla1537 Жыл бұрын

Plate pinches smooth side out also fun

@oliverallen5324 Жыл бұрын

Just get your deadlift over 400. Everyone wants to make things so difficult.

@scottiechapman8351 10 ай бұрын

Doing this exercise in bare feet will provide you with extra focus and determination.

@frankreyes4 Жыл бұрын

Walk-in’ yer talk, Doc!

@magnusdanielsson2749 Жыл бұрын

Id say its akso probably good to get capncrush and make up a training program. Progressive overload with excentric and concentric training is better training than static holds.

@Shevock Жыл бұрын

Karateka (And i suspect non-Okinawan martial artists) have many tools and techniques for cultivating grip strength.

@keithfjord 7 күн бұрын

Dope Arnold pic

@2005kpboy Жыл бұрын

How many kg/pound dumbbells are these ?

@yegorzakharov8514 Жыл бұрын

Looks like 10ish kg

@michaelduffy4522 10 ай бұрын

I'd love to see you do the farmers walk with your own bodyweight. I'm 107kg and there's no chance I'm carrying 50kg dumbells for 1min without shredding my hands to pieces

@patricksandridge6242 Жыл бұрын

Never thought of that 🤘 hair of the dog 🐶

@ericsodicoff Жыл бұрын

Do biking without a helmet next peter! Then do sprint training while holding scissors.

@stephanienewton6618 11 ай бұрын

Wow I need to do this I’m 49 and it’s getting hard to open hard which is alarming 😳

@AndreSilva-gm4lt Жыл бұрын

Impressive, but if he drops any of the weights on his feet, oh boy that would hurt!

@dort5436 11 ай бұрын

Should the size of what I pick up be varied so different muscles are strengthen?

@leopfeffer2419 2 ай бұрын

You are training grip endurance. To train grip strength, lift heavier and heavier dumbbells, not longer holds.

@hyperbolicandivote Ай бұрын

This works on ones attention span too.

@Theo-ul8qm Жыл бұрын

I think hanging is fantastic for grip training, if you're strong enough.

@JasperDD 6 ай бұрын

Me when my mom says carry the groceries in

@ActuMoto 9 ай бұрын

Does Training grip strength accelerate the apparition of arthritis in finger bones?

@gustavopanesso7297 Жыл бұрын

Super👍👍👍👍👍👍♥️

@emocean582 Жыл бұрын

Is there a different guide marker of grip strength for people with loose ligaments? For example: what if someone has Ahlers Danlos but good muscle and they literally can't grip without fingers bending backwards? Yet if holding a different way, COULD hold the weights? Thank you

@Achu-rn4pw Жыл бұрын

For the algorithm 😊

@johnhunt2401 Жыл бұрын

Hey Peter, I'm curious how much weight you're using? 15, 20 lbs?

@mitruta5329 Жыл бұрын

It's about 7,5-1o kilo

@jrlvnv508 Жыл бұрын

It doesn't matter what he is using. Start with the weight you can hold for this time and keep at it

@remismeskas8388 Жыл бұрын

@@jrlvnv508 those are tenpounders

@tomasvylicil1055 Жыл бұрын

not gonna lie, I was waiting for some punchline :-D

@doesstuffoutside Жыл бұрын

I like it, but why not do it one handed while walking? Then you get some counter-rotation and balance in the mix.

@SirGalaEd Жыл бұрын

Question: if grip strength is an integral analog for muscular endurance and I specifically train grip strength, do I loose the integration effect of the grip strength test as a assessment of muscular endurance?

@v1kt0u5 Жыл бұрын

Great question. I doubt he same.

@karlagren1522 Жыл бұрын

Yes, if you artificially increase grip strength then its no longer a meaningful metric in my opinion.

@GordonLF Жыл бұрын

Absolutely. Do not fool yourself into thinking that training grip strength will have any significant impact on life expectancy.