My SECRET to Building STEEL CABLE Tendons
Summary
TLDRIn this video, the speaker discusses the importance of tendon strength, particularly in activities like rock climbing and arm wrestling. With over a decade of rock climbing experience, the speaker shares how climbing has contributed to the development of strong tendons, especially in the fingers, wrist, and forearm. The use of a hangboard is highlighted as a key tool for building tendon strength, and the speaker demonstrates a hangboard workout, emphasizing the importance of taking it slow to avoid injury. The video aims to inspire viewers to develop steel cable-like tendons for improved performance in various physical activities.
Takeaways
- 💪 The speaker emphasizes the importance of strong tendons for activities like arm wrestling and rock climbing.
- 🧗♂️ The speaker is a rock climber with over 10 years of experience, highlighting the role of rock climbing in developing strong tendons.
- 🤔 John Berzink, when asked which sport would naturally excel in arm wrestling, chose baseball players or rock climbers due to their tendon strength.
- 🏋️♂️ Rock climbing is an endurance-based sport that can be both advantageous and disadvantageous for arm wrestling, which requires explosive strength.
- 👐 Rock climbers often have strong finger, wrist, and forearm tendons, which are crucial for their sport and can translate to other activities.
- 🤏 The speaker describes rock climbers as having 'steel cable-like tendons', which are visually less impressive than their functional strength.
- 🎯 The use of a hangboard is a key method for developing tendon strength in rock climbers, as demonstrated by the speaker's routine.
- ⏱ A standard hangboard workout for the speaker takes about 30 minutes, with three sets of exercises focusing on different handholds.
- 👀 The hangboard has various depths and finger pocket sizes, which target different aspects of grip and finger strength.
- 🚫 The speaker warns about the potential for injury if hangboard exercises are performed too frequently or with improper technique.
- 🛍️ For those interested, hangboards can be purchased online, offering a way to develop tendon strength at home.
Q & A
What is the main focus of the video script?
-The main focus of the video script is to discuss tendon strength, the development of the speaker's tendons over the years, and the role of rock climbing in building strong tendons.
What is the speaker's sport background and how does it relate to arm wrestling?
-The speaker is a rock climber with over 10 years of experience. Rock climbing is related to arm wrestling as both are tendon-based sports that require strong and developed tendons for superior strength.
What does the speaker believe is the most natural sport to carryover into arm wrestling?
-The speaker believes that rock climbing and baseball are the sports with the most natural carryover into arm wrestling due to the development of strong tendons.
What does John Berzink believe about the sport that would best transition into arm wrestling?
-John Berzink believes that a baseball player or a rock climber would be the best choices to transition into arm wrestling because of the natural development of strong tendons in these sports.
How does the speaker describe the typical physique of a rock climber?
-The speaker describes rock climbers as typically being taller, lankier, and having a wiry physique with steel cable-like tendons.
What is a hangboard and how is it used in rock climbing training?
-A hangboard is a training device with various grip pockets of different depths for fingers. It is used to develop finger strength, wrist strength, and tendon endurance, typically in 3 sets of 10 to 12 seconds per hold.
What are the precautions the speaker advises when using a hangboard?
-The speaker advises to take it slow when using a hangboard to avoid over-stressing the tendons and developing injuries. It is important to gradually increase the intensity and frequency of hangboard workouts.
What is the significance of the forearm pump mentioned by the speaker?
-The forearm pump signifies that the tendons have been stressed during the hangboard workout, indicating that the exercise is effective in developing tendon strength.
What is the role of rock rings in the speaker's training routine?
-Rock rings are used to add variety to the hangboard workout, providing a different feel as they are free hanging and require different grip techniques.
How does the speaker describe the difficulty of hanging on the two-finger pocket on rock rings?
-The speaker describes hanging on the two-finger pocket on rock rings as very challenging, often requiring the feet to remain on the floor and leaning into the rings to maintain the grip.
What is the speaker's recommendation for those interested in developing strong tendons like a rock climber?
-The speaker recommends finding a rock climbing gym to train at least once a week and considering purchasing a hangboard for at-home training to develop strong tendons.
Outlines
🧗♂️ Rock Climbing and Tendon Development
The speaker discusses the importance of tendon strength, particularly in the context of their own experiences as a rock climber. They highlight that their strong tendons, not just in the wrist and forearm but also in the bicep, have been developed over the years through activities other than traditional weightlifting. The video aims to showcase methods that have contributed to this development, emphasizing that their hook strength in arm wrestling is a result of these practices. The speaker also references an interview with John Berzink, who suggests that athletes from sports like baseball or rock climbing could naturally excel in arm wrestling due to the endurance and strength required in those sports, which aligns with the development of strong tendons.
🏋️♂️ Hangboard Training for Tendon Strength
This paragraph delves into the specifics of using a hangboard as a tool for developing tendon strength in rock climbers. The speaker shares their personal experience with hangboard training, which involves various finger depths and positions to challenge different muscle groups. They describe a standard hangboard workout, which consists of three sets of holding each position for 10 to 12 seconds, totaling about 30 minutes. The speaker also provides a visual and practical demonstration of a hangboard workout, emphasizing the importance of proper form, such as maintaining a 90-degree angle in the arms and keeping the elbows in to develop a good lock. They note that while hangboarding is demanding on the tendons, it also engages the core and back muscles, making it a full-body workout.
💪 Advanced Hangboard and Rock Rings Techniques
The speaker introduces rock rings as an additional tool for enhancing finger tendon strength, which offers a different sensation from the hangboard due to their free-hanging nature. They demonstrate the use of rock rings, particularly focusing on the difficulty of the two-finger pocket, and how it significantly increases the stress on finger tendons. The video concludes with a cautionary note about the intensity of hangboard workouts, advising viewers to progress slowly to avoid tendon injuries. The speaker also suggests finding a local rock climbing gym or purchasing a hangboard online for those interested in developing their tendon strength.
📺 Conclusion and Encouragement for Tendon Development
In the final paragraph, the speaker wraps up the video by encouraging viewers to embark on their journey towards developing strong tendons, akin to steel cables. They invite viewers to share their thoughts and suggestions for future video content in the comments section and express their hope that the information provided will be beneficial. The speaker looks forward to connecting with the audience in the next video, fostering a sense of community and ongoing learning.
Mindmap
Keywords
💡Tendons
💡Tendon Strength
💡Rock Climbing
💡Arm Wrestling
💡Endurance
💡Hangboard
💡Finger Strength
💡Wrist and Forearm
💡Bicep Tendon
💡Explosiveness
💡Rock Rings
Highlights
The speaker has developed strong tendons over the years, particularly in the wrist, forearm, and bicep.
Their hook strength in arm wrestling was developed through activities other than bicep curls.
John Berzink, in an interview, chose baseball players or rock climbers as having the most natural carryover to arm wrestling.
Rock climbing is an endurance-based sport, which can be beneficial for arm wrestling due to the development of strong tendons.
Rock climbers often have wiry physiques but possess steel cable-like tendons.
Tendon strength in arm wrestling is indicated by a superior grip strength advantage.
The speaker has been a rock climber for over 10 years and attributes their tendon strength to this activity.
Hangboards are used in rock climbing to develop finger, wrist, and forearm tendons.
A standard hangboard workout consists of three sets, each taking about 10 minutes to complete.
Hangboard exercises can cause a noticeable forearm pump, indicating tendon stress.
The speaker provides a detailed description of a hangboard, including the different depths and finger pocket configurations.
Maintaining a 90-degree angle in the arms during hangboard exercises is recommended for developing a good lock.
Rock rings offer a different feel from hangboards, as they are free-hanging and add variety to workouts.
The speaker demonstrates a hangboard workout, emphasizing the difficulty and full-body engagement of the exercise.
A forearm pump and potential soreness the next day are expected outcomes of a hangboard workout.
For those new to hangboards, the speaker advises taking it slow to avoid over-stressing and injuring tendons.
Hangboards can be purchased online for around 80 to 100 dollars, and the speaker suggests finding a local rock climbing gym for additional training.
The video concludes with an invitation for viewers to start their journey to developing strong tendons like steel cables.
Transcripts
i just want to talk a little bit about
tendons tendon strength and some of the
ways that i've built my tendons over the
years
if you guys know me you probably know
that i have
pretty thick tendons not only in the
wrist and forearm but also
bicep tendon i have a pretty strong lock
pretty good endurance and
as some of you might know i have a
decent hook
that wasn't developed from doing a bunch
of bicep curls in the gym or having a
strong bicep muscle
but it was actually developed from some
of the things that i'm going to show
later in this video
some of you might know this but the
majority of you probably don't
i'm a rock climber of over 10 years
and i climbed for three or four years
prior to ever putting my elbow on an arm
wrestling table
so john berzink he just did an interview
recently where he was asked if you had
to take an athlete from one sport and
have them excel in arm wrestling
uh what sport would he choose
and he actually chose either a baseball
player or a rock climber
choose one okay which sport do you think
would have the most natural carryover
into arm wrestling maybe like a rock
climber perhaps rock climbers yeah super
strong hands but those guys are
endurance guys
um
a rock climber that was a sprinter
john also stated that rock climbing is
more of an endurance based sport which
is true
and can actually be detrimental in a way
due to the fact that over the years we
build a slower more methodical pace
where an arm wrestler might need that
explosiveness or fast twitch off the
ready go
however being a rock climber did give me
a superior strength advantage especially
in the fingers the wrist and the forearm
and most importantly the tendons
so like arm wrestling
rock climbing is a tendon based sport
and if you've done rock climbing for any
amount of time you'll probably know that
it stresses the tendons much more than
the muscles in my opinion
so rock climbers they usually don't look
the strongest
most of the time they're
taller lankier
maybe more of a wiry physique
but they always seem to have these steel
cable like tendons
and if you know what you're looking for
you know when somebody has strong
tendons just like in arm wrestling if if
you look at somebody they might not look
the strongest they might not have the
biggest muscles
but when you grip up with that person
and they have a superior strength
advantage over you
that's probably because they have more
seasoned more developed tendons
so as a rock climber what's some of the
ways that we develop our tendons
um not only is it from climbing in a gym
multiple times per week uh sometimes two
to four hours per session
but it's from using
what we call a hangboard
i've been using one of these for eight
to ten years now
the majority of my rock climbing career
and basically what this is
um all these pockets are different
depths
some of them you can fit four fingers
some three
and some pockets you can only fit two
fingers
a standard hangboard workout
might take me approximately 30 minutes
i'll do three sets
so one set is when i complete every hold
for 10 to 12 seconds
and one set generally takes about 10
minutes
like i said i do three sets
so we'll get a little more detail on
what the hang board actually looks like
up close
i'm also gonna do a quick hangboard
workout
at the conclusion of the workout we'll
definitely have a forearm pump
you'll know your tendons were stressed
and let's go ahead and let's do it
so for those of you who aren't familiar
with the hangboard i just wanted to give
you a little insight of what this looks
like up close
um some of these pockets you can fit all
your fingers in there
and the depth on that one's pretty well
other ones
you can fit all four fingers however the
depth is very shallow a lot harder to
hold on to
these ones up top you can fit your whole
hand on there however they're very
sloppy
and your hand just wants to slide off
um
these larger ones up top
pretty easy to grab onto
as we get towards the bottom
this one's pretty shallow here you can
only fit three fingers
the ones at the bottom you could fit all
four fingers but they are pretty shallow
this one you can only fit two fingers
but they do go in pretty far
this pocket is probably the worst
you can only fit two fingers and it is
very shallow
uh sometimes i do have to add a third
finger into another pocket just to help
assist myself
but yeah i just wanted to give you guys
a little close-up of what this thing
actually looked like
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so
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so i like to keep my arms at 90 degree
angle
some rock climbers will tell you it's
best to be almost fully extended
with just a slight angle in the arm
however i've always done it at a 90
degree
i believe that's why i developed such a
good lock
and
just feels more comfortable in my
opinion
um another thing
once it gets harder you're going to want
to flare your elbows out
try to keep your elbows in
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so
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so
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you won't believe how hard it is just
hang in there for 10 to 12 seconds
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not only do you get it in your forearms
you get it in your abs your core
your back
it's a full body workout
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so i also have these which are called
rock rings it's a little different feel
from the hang board
because they're free hanging
like i said just a little bit different
feel just a little bit added extra for
the hangboard workout
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once you get to the two finger pocket on
the rock rings
it really becomes pretty hard
a lot of times i'll just keep my feet on
the floor
and kind of lean into it
we'll see if i can actually hang right
now
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i was able to hang
the stress
on the finger tendons
pretty high
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so
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so that concludes the hangboard workout
definitely have a forearm pump
definitely gonna feel it in this area my
forearm tomorrow
if you guys are going to try this or
you're new to doing hang boards
please take it slow
this stresses the tendons like no other
if you're doing it multiple times per
week or
too fast too soon you could end up over
stressing the tendons and developing an
injury
i'd highly recommend you guys find a
rock climbing gym in your area
even if you go once per week you're
gonna see vast improvement
uh you can also purchase a hangboard
online
uh just go on google type in hangboard a
bunch of different models will pop up
they're usually about 80 to 100 bucks
so hope you guys enjoyed the video
hope you guys start your journey to
developing steel cable like tendons
if you guys have any comments or
recommendations for future videos
please give me a comment down below and
we will see you on the next video
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