{"version":"1.0.0","segments":[{"startTime":0.0,"endTime":3.955,"body":"What's up my fitness family"},{"startTime":0.0,"endTime":3.955,"body":"Brent Kasmer here with BK PT."},{"startTime":4.024,"endTime":8.049,"body":"All right, we got a dumbbell"},{"startTime":4.024,"endTime":8.049,"body":"forearm workout. So this is a"},{"startTime":8.119,"endTime":12.629,"body":"killer dumbbell forearm workout."},{"startTime":8.119,"endTime":12.629,"body":"All right, so I'm gonna show you"},{"startTime":12.699,"endTime":16.793,"body":"eight exercises, that's going to"},{"startTime":12.699,"endTime":16.793,"body":"put the smack down on them"},{"startTime":16.862,"endTime":21.373,"body":"forearms. Alright, so why do you"},{"startTime":16.862,"endTime":21.373,"body":"want stronger forearms. Before I"},{"startTime":21.442,"endTime":25.675,"body":"go any further though, guess"},{"startTime":21.442,"endTime":25.675,"body":"what? You got to subscribe. Mash"},{"startTime":25.745,"endTime":30.117,"body":"the notification bell. That way"},{"startTime":25.745,"endTime":30.117,"body":"you're notified when all my new"},{"startTime":30.186,"endTime":34.558,"body":"content comes out. And also show"},{"startTime":30.186,"endTime":34.558,"body":"brother some love man, give me"},{"startTime":34.627,"endTime":38.999,"body":"some likes. I'm super excited."},{"startTime":34.627,"endTime":38.999,"body":"One, um, I like taking part in a"},{"startTime":39.068,"endTime":43.093,"body":"lot of Spartan Races, tough"},{"startTime":39.068,"endTime":43.093,"body":"Mater's warrior dad, like just"},{"startTime":43.163,"endTime":47.118,"body":"stuff to challenge yourself"},{"startTime":43.163,"endTime":47.118,"body":"other than just running. So a"},{"startTime":47.188,"endTime":51.559,"body":"lot of times we'll do all these"},{"startTime":47.188,"endTime":51.559,"body":"events. And it's all about grip"},{"startTime":51.629,"endTime":55.931,"body":"strength. And at the end of the"},{"startTime":51.629,"endTime":55.931,"body":"day, what is going to tie into"},{"startTime":56.001,"endTime":60.303,"body":"grip strength is your forearms."},{"startTime":56.001,"endTime":60.303,"body":"So it doesn't matter if you're"},{"startTime":60.372,"endTime":64.189,"body":"male or female, I'm super"},{"startTime":60.372,"endTime":64.189,"body":"important. It's not like they"},{"startTime":64.259,"endTime":68.63,"body":"changed the monkey bars for the"},{"startTime":64.259,"endTime":68.63,"body":"females than they do the males."},{"startTime":68.7,"endTime":73.141,"body":"But it's a lot of fun. And as we"},{"startTime":68.7,"endTime":73.141,"body":"all get in shape, and as we all"},{"startTime":73.21,"endTime":77.513,"body":"stay, and strive to be athletic,"},{"startTime":73.21,"endTime":77.513,"body":"at any age. It's one of those"},{"startTime":77.582,"endTime":81.815,"body":"things that it's you don't want"},{"startTime":77.582,"endTime":81.815,"body":"to forget about it. You don't"},{"startTime":81.885,"endTime":86.326,"body":"want lagging body parts, however"},{"startTime":81.885,"endTime":86.326,"body":"you really want to attack them."},{"startTime":86.395,"endTime":90.698,"body":"This is typically not something"},{"startTime":86.395,"endTime":90.698,"body":"that I'll concentrate on where"},{"startTime":90.767,"endTime":95.208,"body":"it's like, Man, I'm gonna really"},{"startTime":90.767,"endTime":95.208,"body":"hit forearms today, it's one of"},{"startTime":95.278,"endTime":99.58,"body":"those things that I'll typically"},{"startTime":95.278,"endTime":99.58,"body":"add into the end of one of my"},{"startTime":99.65,"endTime":103.813,"body":"workouts, because if you crush"},{"startTime":99.65,"endTime":103.813,"body":"your forearms going into your"},{"startTime":103.883,"endTime":107.977,"body":"workouts, a lot of times, you"},{"startTime":103.883,"endTime":107.977,"body":"can make them tired, which is"},{"startTime":108.046,"endTime":112.418,"body":"aka makes them weaker, because"},{"startTime":108.046,"endTime":112.418,"body":"they're fatigued. And you're not"},{"startTime":112.487,"endTime":116.512,"body":"going to get the most out of all"},{"startTime":112.487,"endTime":116.512,"body":"your other more important"},{"startTime":116.582,"endTime":120.815,"body":"exercises. Okay, so that's why"},{"startTime":116.582,"endTime":120.815,"body":"my programs specifically don't"},{"startTime":120.884,"endTime":125.117,"body":"hit these in the earlier onset"},{"startTime":120.884,"endTime":125.117,"body":"of your workout, but you can't"},{"startTime":125.187,"endTime":129.211,"body":"hit this, you know, three to"},{"startTime":125.187,"endTime":129.211,"body":"five times a week. So looking"},{"startTime":129.281,"endTime":133.514,"body":"into it with every, every single"},{"startTime":129.281,"endTime":133.514,"body":"workout, five minutes at the"},{"startTime":133.583,"endTime":137.469,"body":"end, it's going to be super"},{"startTime":133.583,"endTime":137.469,"body":"quick. So it's gonna be just"},{"startTime":137.539,"endTime":141.494,"body":"something kind of like pair"},{"startTime":137.539,"endTime":141.494,"body":"together and add into so that"},{"startTime":141.564,"endTime":145.866,"body":"way, you know, you can hit it"},{"startTime":141.564,"endTime":145.866,"body":"real quick and easy and outdoor."},{"startTime":145.935,"endTime":150.238,"body":"So we're gonna start off with"},{"startTime":145.935,"endTime":150.238,"body":"first and this is obviously just"},{"startTime":150.307,"endTime":154.193,"body":"all with dumbbells, I do like"},{"startTime":150.307,"endTime":154.193,"body":"using cables a lot better."},{"startTime":154.263,"endTime":158.635,"body":"There's other things that I like"},{"startTime":154.263,"endTime":158.635,"body":"to use better, but at the same"},{"startTime":158.704,"endTime":162.451,"body":"time, sometimes Zoll, you got"},{"startTime":158.704,"endTime":162.451,"body":"super fast, you got some"},{"startTime":162.521,"endTime":166.407,"body":"dumbbells, but it's also good to"},{"startTime":162.521,"endTime":166.407,"body":"use different pieces of"},{"startTime":166.476,"endTime":170.57,"body":"equipment to get different"},{"startTime":166.476,"endTime":170.57,"body":"outcomes, you know, so I'm gonna"},{"startTime":170.64,"endTime":174.942,"body":"start off with a pronated. So"},{"startTime":170.64,"endTime":174.942,"body":"you got supinated pronated grip,"},{"startTime":175.012,"endTime":179.036,"body":"so just kind of think there's"},{"startTime":175.012,"endTime":179.036,"body":"many different angles to hit"},{"startTime":179.106,"endTime":183.27,"body":"your forearms, you want to hit"},{"startTime":179.106,"endTime":183.27,"body":"forward and backward, top and"},{"startTime":183.339,"endTime":187.225,"body":"bottom, also known as you know,"},{"startTime":183.339,"endTime":187.225,"body":"supination, wrist curls,"},{"startTime":187.294,"endTime":191.597,"body":"pronated British curls on the"},{"startTime":187.294,"endTime":191.597,"body":"deviation and, and then also you"},{"startTime":191.666,"endTime":196.107,"body":"have your great radial deviation"},{"startTime":191.666,"endTime":196.107,"body":"as well. So we're gonna go into"},{"startTime":196.177,"endTime":199.994,"body":"all of these, and we're gonna"},{"startTime":196.177,"endTime":199.994,"body":"pair him all together and"},{"startTime":200.063,"endTime":204.365,"body":"specific orders to get the most"},{"startTime":200.063,"endTime":204.365,"body":"out of it, and in the shortest"},{"startTime":204.435,"endTime":208.529,"body":"amount of time. That's why he"},{"startTime":204.435,"endTime":208.529,"body":"logged into my channel if you"},{"startTime":208.598,"endTime":212.554,"body":"want to find out how to hit"},{"startTime":208.598,"endTime":212.554,"body":"everything super fast and out"},{"startTime":212.623,"endTime":216.995,"body":"the door. So we're gonna start"},{"startTime":212.623,"endTime":216.995,"body":"off, okay, I'm gonna isolate it."},{"startTime":217.065,"endTime":221.367,"body":"So you're gonna put your arm on"},{"startTime":217.065,"endTime":221.367,"body":"top of the bench. That way you"},{"startTime":221.436,"endTime":225.808,"body":"can't get it any extra motions"},{"startTime":221.436,"endTime":225.808,"body":"into it, you really want to just"},{"startTime":225.878,"endTime":230.319,"body":"isolate that wrist movement. So"},{"startTime":225.878,"endTime":230.319,"body":"we're gonna go into the pronated"},{"startTime":230.388,"endTime":234.344,"body":"grip. So the wrists down,"},{"startTime":230.388,"endTime":234.344,"body":"squeeze that dumbbell, and just"},{"startTime":234.413,"endTime":238.785,"body":"getting a nice motion, but also"},{"startTime":234.413,"endTime":238.785,"body":"risk curling it up. Alright, so"},{"startTime":238.854,"endTime":243.018,"body":"I like to do this also with a"},{"startTime":238.854,"endTime":243.018,"body":"single arm just because of the"},{"startTime":243.087,"endTime":247.112,"body":"fact that you get two arms"},{"startTime":243.087,"endTime":247.112,"body":"going, Yeah, I could reduce the"},{"startTime":247.182,"endTime":250.859,"body":"amount of time but then"},{"startTime":247.182,"endTime":250.859,"body":"sometimes like one arm is not"},{"startTime":250.929,"endTime":255.439,"body":"doing exactly what your brain is"},{"startTime":250.929,"endTime":255.439,"body":"telling it to do. So you want to"},{"startTime":255.509,"endTime":257.73,"body":"focus on it a little bit better."},{"startTime":261.0,"endTime":265.14,"body":"So just getting a good. Same"},{"startTime":261.0,"endTime":265.14,"body":"thing, I'm using the opposite"},{"startTime":265.14,"endTime":266.64,"body":"hand also to make sure that"},{"startTime":265.14,"endTime":266.64,"body":"elbow"},{"startTime":267.96,"endTime":271.92,"body":"stays down. And if you start to"},{"startTime":267.96,"endTime":271.92,"body":"notice that you know your risk"},{"startTime":271.95,"endTime":274.98,"body":"Tilton and till now we want to"},{"startTime":271.95,"endTime":274.98,"body":"keep it straight, just reduce"},{"startTime":274.98,"endTime":278.58,"body":"away as far as going to just do"},{"startTime":274.98,"endTime":278.58,"body":"just now. So got those right"},{"startTime":278.58,"endTime":287.49,"body":"into a pronated bicep curl. So"},{"startTime":278.58,"endTime":287.49,"body":"just bringing these up. Really"},{"startTime":287.52,"endTime":292.11,"body":"working that wrist strength on"},{"startTime":287.52,"endTime":292.11,"body":"these. When you're curling"},{"startTime":292.11,"endTime":297.12,"body":"though, you're not rolling your"},{"startTime":292.11,"endTime":297.12,"body":"wrist up, but make sure you keep"},{"startTime":297.12,"endTime":301.89,"body":"them nice and stiff, while you"},{"startTime":297.12,"endTime":301.89,"body":"curl Okay, So just curl in a"},{"startTime":301.89,"endTime":307.26,"body":"mop. Now go. So this first"},{"startTime":301.89,"endTime":307.26,"body":"circuit, I'm gonna go from"},{"startTime":307.26,"endTime":311.43,"body":"protonated wrist curl to a"},{"startTime":307.26,"endTime":311.43,"body":"pronated bicep curl, right to a"},{"startTime":311.43,"endTime":314.88,"body":"farmer carry. So a farmer carry"},{"startTime":311.43,"endTime":314.88,"body":"describing a heavier weight,"},{"startTime":314.91,"endTime":318.6,"body":"squeeze the heck out of those"},{"startTime":314.91,"endTime":318.6,"body":"dumbbells though, okay, so as"},{"startTime":318.66,"endTime":322.77,"body":"soon as you start to feel like"},{"startTime":318.66,"endTime":322.77,"body":"your fingers are starting to"},{"startTime":322.77,"endTime":327.51,"body":"slip, you want to drop the way,"},{"startTime":322.77,"endTime":327.51,"body":"drop it not meaning reduce it,"},{"startTime":327.87,"endTime":332.25,"body":"you're just wanting to set it"},{"startTime":327.87,"endTime":332.25,"body":"down. Because like I shared in"},{"startTime":332.25,"endTime":336.99,"body":"one of my previous videos is"},{"startTime":332.25,"endTime":336.99,"body":"that's the number one injury in"},{"startTime":336.99,"endTime":344.58,"body":"the gym is when that hand slips,"},{"startTime":336.99,"endTime":344.58,"body":"and the dumbbells catch your"},{"startTime":344.58,"endTime":351.03,"body":"fingertip. It slides off, it"},{"startTime":344.58,"endTime":351.03,"body":"triggers that elbow at wonderful"},{"startTime":351.03,"endTime":354.93,"body":"tennis elbow that people think"},{"startTime":351.03,"endTime":354.93,"body":"about all the time. So those"},{"startTime":354.93,"endTime":360.0,"body":"three exercises so pronated"},{"startTime":354.93,"endTime":360.0,"body":"wrist curl to a pronated bicep"},{"startTime":360.0,"endTime":363.72,"body":"curl to a farmer carry so we're"},{"startTime":360.0,"endTime":363.72,"body":"going to add farmer carries and"},{"startTime":363.75,"endTime":368.25,"body":"every single circuit try set"},{"startTime":363.75,"endTime":368.25,"body":"whatever you want to call it"},{"startTime":368.94,"endTime":373.23,"body":"that we do so we're gonna jump"},{"startTime":368.94,"endTime":373.23,"body":"right back into this leaves the"},{"startTime":373.23,"endTime":374.4,"body":"15 this time"},{"startTime":376.2,"endTime":390.27,"body":"all right, same thing anywhere"},{"startTime":376.2,"endTime":390.27,"body":"from five to 10 of these resets"},{"startTime":392.76,"endTime":396.72,"body":"okay there's gonna be three"},{"startTime":392.76,"endTime":396.72,"body":"groups of exercises that we're"},{"startTime":396.72,"endTime":397.29,"body":"going to do"},{"startTime":406.14,"endTime":412.8,"body":"ah, Mama Sita Alright, right"},{"startTime":406.14,"endTime":412.8,"body":"right to those pronated curls"},{"startTime":416.82,"endTime":432.33,"body":"you can feel them catching fire"},{"startTime":416.82,"endTime":432.33,"body":"to sets so as you can see, I'm"},{"startTime":432.33,"endTime":434.91,"body":"not like walking all over the"},{"startTime":432.33,"endTime":434.91,"body":"gym the goal is anywhere between"},{"startTime":434.91,"endTime":439.47,"body":"like 30 to 60 seconds with your"},{"startTime":434.91,"endTime":439.47,"body":"farmer carries make sure you"},{"startTime":439.8,"endTime":444.27,"body":"grab something nice and heavy"},{"startTime":439.8,"endTime":444.27,"body":"just taking a few steps forward"},{"startTime":444.96,"endTime":448.5,"body":"and a few steps backward make"},{"startTime":444.96,"endTime":448.5,"body":"sure you keep those shoulder"},{"startTime":448.5,"endTime":452.19,"body":"blades back head up. You don't"},{"startTime":448.5,"endTime":452.19,"body":"want your shoulders roll in"},{"startTime":454.05,"endTime":471.93,"body":"oh they're slipping now Gosh All"},{"startTime":454.05,"endTime":471.93,"body":"right last set fighting to keep"},{"startTime":471.93,"endTime":488.19,"body":"that elbow down ah only five"},{"startTime":471.93,"endTime":488.19,"body":"that could tell they started"},{"startTime":488.19,"endTime":498.6,"body":"early petite racist dipping in I"},{"startTime":488.19,"endTime":498.6,"body":"don't like that. Fix my grip"},{"startTime":507.48,"endTime":529.38,"body":"right into those curls this"},{"startTime":507.48,"endTime":529.38,"body":"farmer carries and then we're"},{"startTime":529.38,"endTime":532.86,"body":"gonna go into our next set of"},{"startTime":529.38,"endTime":532.86,"body":"exercises."},{"startTime":533.25,"endTime":540.3,"body":"Exciting, huh? Hold on those"},{"startTime":533.25,"endTime":540.3,"body":"dumbbells super tight. And if"},{"startTime":540.3,"endTime":542.58,"body":"you stay with me to the end, I'm"},{"startTime":540.3,"endTime":542.58,"body":"going to share with you a quick"},{"startTime":544.17,"endTime":552.99,"body":"device that you can purchase."},{"startTime":544.17,"endTime":552.99,"body":"That is fantastic. Probably like"},{"startTime":553.32,"endTime":558.36,"body":"the biggest game changer. For"},{"startTime":553.32,"endTime":558.36,"body":"working that grip strength and"},{"startTime":558.36,"endTime":563.07,"body":"forearms. You can search right"},{"startTime":558.36,"endTime":563.07,"body":"now on the video too, because"},{"startTime":563.61,"endTime":570.06,"body":"it's somewhere in this area. We"},{"startTime":563.61,"endTime":570.06,"body":"got to stay and if you could pop"},{"startTime":570.06,"endTime":577.05,"body":"in the comments what it is. That"},{"startTime":570.06,"endTime":577.05,"body":"means you are very aware."},{"startTime":577.2,"endTime":580.98,"body":"Alright, so the next one we're"},{"startTime":577.2,"endTime":580.98,"body":"going to do. Same thing is three"},{"startTime":580.98,"endTime":584.46,"body":"exercises. What do you think the"},{"startTime":580.98,"endTime":584.46,"body":"last of the three exercises?"},{"startTime":585.36,"endTime":589.74,"body":"Boom, you got it? Farmer cares."},{"startTime":585.36,"endTime":589.74,"body":"So but the first exercise is"},{"startTime":590.13,"endTime":593.58,"body":"we're gonna do the honor"},{"startTime":590.13,"endTime":593.58,"body":"deviation and radial deviation."},{"startTime":593.94,"endTime":599.67,"body":"So on our deviation, you're"},{"startTime":593.94,"endTime":599.67,"body":"going to roll those dumbbells up"},{"startTime":599.7,"endTime":603.24,"body":"behind You and then the radial"},{"startTime":599.7,"endTime":603.24,"body":"deviation is going to be rolling"},{"startTime":603.81,"endTime":607.92,"body":"forward in front of you. So a"},{"startTime":603.81,"endTime":607.92,"body":"lot of times, you might find"},{"startTime":607.92,"endTime":612.09,"body":"that you have a lagging area"},{"startTime":607.92,"endTime":612.09,"body":"right now, you know, it's really"},{"startTime":612.09,"endTime":615.21,"body":"noticing, actually getting ready"},{"startTime":612.09,"endTime":615.21,"body":"to cut this video for you guys"},{"startTime":616.26,"endTime":621.66,"body":"that it was one of mine for"},{"startTime":616.26,"endTime":621.66,"body":"sure. So I'm gonna go with these"},{"startTime":623.55,"endTime":629.76,"body":"10 Okay, so I'm going to take"},{"startTime":623.55,"endTime":629.76,"body":"the 10 pound dumbbell and I'm"},{"startTime":629.76,"endTime":633.21,"body":"gonna take it like this, so hold"},{"startTime":629.76,"endTime":633.21,"body":"it towards the back, it's up"},{"startTime":633.21,"endTime":637.86,"body":"against my pinky and just"},{"startTime":633.21,"endTime":637.86,"body":"rolling it up. So same thing"},{"startTime":637.89,"endTime":645.69,"body":"risk the stray if you have a"},{"startTime":637.89,"endTime":645.69,"body":"sledgehammer if you have"},{"startTime":645.69,"endTime":650.64,"body":"something like as long as just"},{"startTime":645.69,"endTime":650.64,"body":"waiting on one side obviously"},{"startTime":650.64,"endTime":656.07,"body":"makes it a lot. I feel better. A"},{"startTime":650.64,"endTime":656.07,"body":"lot of times people don't just"},{"startTime":656.07,"endTime":658.74,"body":"have sledge hammers in the gym"},{"startTime":663.42,"endTime":681.72,"body":"Alright, right to the other arm"},{"startTime":663.42,"endTime":681.72,"body":"your goal is my flexibility in"},{"startTime":681.72,"endTime":692.7,"body":"this area is actually not a mama"},{"startTime":681.72,"endTime":692.7,"body":"Sita now we're gonna go the"},{"startTime":692.73,"endTime":698.49,"body":"opposite direction. So, going up"},{"startTime":692.73,"endTime":698.49,"body":"towards the back."},{"startTime":701.25,"endTime":705.48,"body":"sliding your hand up so your"},{"startTime":701.25,"endTime":705.48,"body":"front is up here your pointy"},{"startTime":705.48,"endTime":709.89,"body":"finger and thumbs up against the"},{"startTime":705.48,"endTime":709.89,"body":"top and just pointing up and"},{"startTime":709.89,"endTime":712.77,"body":"slapping that wrist in the back"},{"startTime":721.32,"endTime":740.67,"body":"same thing with the sun All"},{"startTime":721.32,"endTime":740.67,"body":"right, so right to the farmer"},{"startTime":740.67,"endTime":746.22,"body":"carry again. Same thing walking"},{"startTime":740.67,"endTime":746.22,"body":"with this for about 30 to 60"},{"startTime":746.22,"endTime":746.94,"body":"seconds."},{"startTime":749.25,"endTime":753.36,"body":"Keeping those shoulders back,"},{"startTime":749.25,"endTime":753.36,"body":"walking forward and backward."},{"startTime":756.03,"endTime":759.87,"body":"Taking some good steps. We're"},{"startTime":756.03,"endTime":759.87,"body":"using those dumbbells you can"},{"startTime":759.87,"endTime":763.29,"body":"feel your forearm starting to"},{"startTime":759.87,"endTime":763.29,"body":"fail on you a little faster and"},{"startTime":763.29,"endTime":771.15,"body":"faster each time. Okay, one more"},{"startTime":763.29,"endTime":771.15,"body":"time through. So holding it by"},{"startTime":771.15,"endTime":775.44,"body":"the pinky and rolling it up for"},{"startTime":789.99,"endTime":792.84,"body":"stay right in that same hand"},{"startTime":789.99,"endTime":792.84,"body":"working the opposite side"},{"startTime":796.77,"endTime":815.04,"body":"actually feel that tricep"},{"startTime":796.77,"endTime":815.04,"body":"kickin, roll that wrist up Gosh"},{"startTime":815.04,"endTime":858.45,"body":"darn it all right in the video"},{"startTime":815.04,"endTime":858.45,"body":"in your field of sight they are"},{"startTime":858.45,"endTime":862.44,"body":"smoking, hold them tight."},{"startTime":858.45,"endTime":862.44,"body":"Squeeze them. Don't let them"},{"startTime":862.44,"endTime":865.47,"body":"slip into those fingertips,"},{"startTime":862.44,"endTime":865.47,"body":"keeping those shoulder blades"},{"startTime":865.47,"endTime":867.48,"body":"back up."},{"startTime":868.44,"endTime":873.57,"body":"So two sets of that heading"},{"startTime":868.44,"endTime":873.57,"body":"right into the last group"},{"startTime":873.57,"endTime":874.59,"body":"exercises"},{"startTime":875.7,"endTime":884.43,"body":"which is going to be a supine"},{"startTime":875.7,"endTime":884.43,"body":"supine wrist curl to start. So"},{"startTime":886.86,"endTime":889.71,"body":"we're left this same thing now"},{"startTime":886.86,"endTime":889.71,"body":"your palm is facing up."},{"startTime":891.12,"endTime":894.24,"body":"Making sure your forearms nice"},{"startTime":891.12,"endTime":894.24,"body":"and rested on that bench just"},{"startTime":894.24,"endTime":897.48,"body":"like I did before. I'm using my"},{"startTime":894.24,"endTime":897.48,"body":"other arm just to kind of make"},{"startTime":897.48,"endTime":898.14,"body":"sure that"},{"startTime":900.0,"endTime":922.08,"body":"keeping that elbow down this one"},{"startTime":900.0,"endTime":922.08,"body":"actually has four exercises in"},{"startTime":922.08,"endTime":940.5,"body":"it class little series rolling"},{"startTime":922.08,"endTime":940.5,"body":"this up so when you hit your"},{"startTime":940.5,"endTime":942.45,"body":"forearms when you're working on"},{"startTime":940.5,"endTime":942.45,"body":"grip strength"},{"startTime":942.48,"endTime":953.88,"body":"or forearm strength the"},{"startTime":942.48,"endTime":953.88,"body":"exercises that you typically hit"},{"startTime":953.91,"endTime":961.86,"body":"don't hit alright is I'm gonna"},{"startTime":953.91,"endTime":961.86,"body":"take this five pounder a hold on"},{"startTime":961.86,"endTime":966.66,"body":"the end and I'm just gonna try"},{"startTime":961.86,"endTime":966.66,"body":"keep my arm straight and rotate"},{"startTime":966.66,"endTime":977.82,"body":"it rotate it all the way around"},{"startTime":966.66,"endTime":977.82,"body":"and up so this has gone from"},{"startTime":979.08,"endTime":993.48,"body":"pronation or supination and then"},{"startTime":979.08,"endTime":993.48,"body":"also the other way around which"},{"startTime":993.48,"endTime":996.18,"body":"I'll be able to go a little bit"},{"startTime":993.48,"endTime":996.18,"body":"heavier so"},{"startTime":1000.11,"endTime":1028.07,"body":"so you're gonna go from"},{"startTime":1000.11,"endTime":1028.07,"body":"supination pronation now then"},{"startTime":1028.07,"endTime":1032.63,"body":"the same thing goes with the"},{"startTime":1028.07,"endTime":1032.63,"body":"other arm. So donation of"},{"startTime":1032.63,"endTime":1033.44,"body":"supination"},{"startTime":1039.05,"endTime":1041.39,"body":"and what do you think the last"},{"startTime":1039.05,"endTime":1041.39,"body":"exercises of this group of"},{"startTime":1041.39,"endTime":1049.58,"body":"exercises man smart farmer"},{"startTime":1041.39,"endTime":1049.58,"body":"carries baby you can also"},{"startTime":1049.58,"endTime":1054.35,"body":"anytime you want to add in you"},{"startTime":1049.58,"endTime":1054.35,"body":"got to pull up bar and you're"},{"startTime":1056.81,"endTime":1071.06,"body":"fine none of those dead arm"},{"startTime":1056.81,"endTime":1071.06,"body":"hangs see the third one is"},{"startTime":1071.75,"endTime":1092.63,"body":"supine Peroni. I love it. My"},{"startTime":1071.75,"endTime":1092.63,"body":"forearms are cup. See is a"},{"startTime":1092.63,"endTime":1095.72,"body":"couple minutes at the end of"},{"startTime":1092.63,"endTime":1095.72,"body":"your workout. You can do two"},{"startTime":1095.72,"endTime":1100.55,"body":"sets you can just do one through"},{"startTime":1095.72,"endTime":1100.55,"body":"them all. But I really recommend"},{"startTime":1100.55,"endTime":1101.78,"body":"at least going two times through"},{"startTime":1107.81,"endTime":1119.84,"body":"gripping those dumbbells nice"},{"startTime":1107.81,"endTime":1119.84,"body":"and tight. Oh boy no shoulders"},{"startTime":1119.84,"endTime":1129.41,"body":"back. These are great things"},{"startTime":1119.84,"endTime":1129.41,"body":"just to throw in your workouts"},{"startTime":1129.41,"endTime":1134.87,"body":"anyways. There's a nice, heavy"},{"startTime":1129.41,"endTime":1134.87,"body":"farmer carry can also use a trap"},{"startTime":1134.87,"endTime":1139.67,"body":"bar that you would do your"},{"startTime":1134.87,"endTime":1139.67,"body":"deadlifts with. knock those out"},{"startTime":1139.67,"endTime":1144.26,"body":"as well. Last time through"},{"startTime":1139.67,"endTime":1144.26,"body":"summary of the supine. I'm gonna"},{"startTime":1144.26,"endTime":1146.87,"body":"rock out one arm the whole time"},{"startTime":1144.26,"endTime":1146.87,"body":"here ready? So we're going to do"},{"startTime":1147.95,"endTime":1149.75,"body":"right to the supine wrist curl"},{"startTime":1163.25,"endTime":1165.11,"body":"now you know why I'm not going"},{"startTime":1163.25,"endTime":1165.11,"body":"all the way down to my"},{"startTime":1165.11,"endTime":1169.61,"body":"fingertips, right? What I tell"},{"startTime":1165.11,"endTime":1169.61,"body":"you what's the number one reason"},{"startTime":1170.0,"endTime":1171.17,"body":"or number one injury"},{"startTime":1179.27,"endTime":1187.58,"body":"in the gym dumbbell or row or"},{"startTime":1179.27,"endTime":1187.58,"body":"cable or whatever slips out of"},{"startTime":1187.58,"endTime":1192.08,"body":"your hands, pulls onto that ring"},{"startTime":1187.58,"endTime":1192.08,"body":"finger"},{"startTime":1225.71,"endTime":1246.41,"body":"All right, right to my left one"},{"startTime":1225.71,"endTime":1246.41,"body":"supine wrist I was in a yoga"},{"startTime":1246.41,"endTime":1250.01,"body":"class he actually the other day,"},{"startTime":1246.41,"endTime":1250.01,"body":"they are working on wrist"},{"startTime":1250.01,"endTime":1255.74,"body":"mobility and stretching your"},{"startTime":1250.01,"endTime":1255.74,"body":"wrists out super painful and I"},{"startTime":1255.74,"endTime":1256.13,"body":"realized"},{"startTime":1259.1,"endTime":1267.77,"body":"mobility of my wrists also."},{"startTime":1259.1,"endTime":1267.77,"body":"Alright we got these ones here"},{"startTime":1274.1,"endTime":1329.72,"body":"supine to pronate supinate it's"},{"startTime":1274.1,"endTime":1329.72,"body":"fallen apart on me betcha my"},{"startTime":1329.72,"endTime":1332.39,"body":"left arm feels faster. All"},{"startTime":1329.72,"endTime":1332.39,"body":"right, guess what?"},{"startTime":1332.39,"endTime":1337.154,"body":"I'm going to show you those"},{"startTime":1332.39,"endTime":1337.154,"body":"wonderful contraptions also that"},{"startTime":1337.233,"endTime":1341.998,"body":"I use for grip strength. Right"},{"startTime":1337.233,"endTime":1341.998,"body":"about 20 seconds here. I know"},{"startTime":1342.077,"endTime":1347.08,"body":"you're on the edge of your seats"},{"startTime":1342.077,"endTime":1347.08,"body":"come on, hold tight that was a"},{"startTime":1347.16,"endTime":1352.004,"body":"lot of fun. Well, hey, right"},{"startTime":1347.16,"endTime":1352.004,"body":"here the whole time. Did you see"},{"startTime":1352.083,"endTime":1357.165,"body":"him? You did did. You didn't but"},{"startTime":1352.083,"endTime":1357.165,"body":"I haven't had much checking the"},{"startTime":1357.245,"endTime":1361.771,"body":"camera here in a second. So"},{"startTime":1357.245,"endTime":1361.771,"body":"these are fat grips. So these"},{"startTime":1361.85,"endTime":1366.774,"body":"can go on to the bars. This can"},{"startTime":1361.85,"endTime":1366.774,"body":"go on dumbbells, but obviously"},{"startTime":1366.853,"endTime":1371.618,"body":"increases your grip strength"},{"startTime":1366.853,"endTime":1371.618,"body":"tremendously, because you can't"},{"startTime":1371.697,"endTime":1376.541,"body":"overlap your fingers to squeeze"},{"startTime":1371.697,"endTime":1376.541,"body":"the dumbbells and barbells or"},{"startTime":1376.62,"endTime":1381.305,"body":"even pull up ours for that"},{"startTime":1376.62,"endTime":1381.305,"body":"matter. So you can slap these on"},{"startTime":1381.385,"endTime":1386.07,"body":"anything just to work on your"},{"startTime":1381.385,"endTime":1386.07,"body":"grip strength. When you go to"},{"startTime":1386.149,"endTime":1390.676,"body":"perform the exercises, you know"},{"startTime":1386.149,"endTime":1390.676,"body":"the trap bar for trap bar"},{"startTime":1390.755,"endTime":1395.599,"body":"deadlifts, but you will notice"},{"startTime":1390.755,"endTime":1395.599,"body":"you'll be significantly weaker"},{"startTime":1395.679,"endTime":1400.522,"body":"as far as the actual exercise"},{"startTime":1395.679,"endTime":1400.522,"body":"itself. So but something fun to"},{"startTime":1400.602,"endTime":1405.525,"body":"throw on there, do some dead arm"},{"startTime":1400.602,"endTime":1405.525,"body":"hangs extra element that will"},{"startTime":1405.605,"endTime":1409.972,"body":"definitely improve those"},{"startTime":1405.605,"endTime":1409.972,"body":"forearms strength and that way"},{"startTime":1410.052,"endTime":1414.657,"body":"you can go out and play and"},{"startTime":1410.052,"endTime":1414.657,"body":"swing on all those monkey bars"},{"startTime":1414.737,"endTime":1419.342,"body":"and pull up bars on a Spartan"},{"startTime":1414.737,"endTime":1419.342,"body":"Races and tough monitors. So"},{"startTime":1419.422,"endTime":1423.948,"body":"hopefully you guys enjoyed that"},{"startTime":1419.422,"endTime":1423.948,"body":"dumbbell forearm workout."},{"startTime":1424.028,"endTime":1429.189,"body":"Something like I said, you could"},{"startTime":1424.028,"endTime":1429.189,"body":"just toss in there at the end of"},{"startTime":1429.269,"endTime":1434.271,"body":"your workouts 5 10 minutes just"},{"startTime":1429.269,"endTime":1434.271,"body":"to give you that extra strength"},{"startTime":1434.351,"endTime":1438.956,"body":"as you go into, you know,"},{"startTime":1434.351,"endTime":1438.956,"body":"whatever it might be that you're"},{"startTime":1439.036,"endTime":1443.8,"body":"trying to do. But you know form"},{"startTime":1439.036,"endTime":1443.8,"body":"grip strength actually helps"},{"startTime":1443.88,"endTime":1448.724,"body":"with you know, a lot of your"},{"startTime":1443.88,"endTime":1448.724,"body":"actual exercises as well such as"},{"startTime":1448.803,"endTime":1453.409,"body":"your deadlifts, bench pressing,"},{"startTime":1448.803,"endTime":1453.409,"body":"any type of you know, just"},{"startTime":1453.488,"endTime":1458.015,"body":"holding motion, because the"},{"startTime":1453.488,"endTime":1458.015,"body":"ability to be able to squeeze"},{"startTime":1458.094,"endTime":1462.541,"body":"the bar or dumbbell tighter,"},{"startTime":1458.094,"endTime":1462.541,"body":"gives you a more force more"},{"startTime":1462.62,"endTime":1467.544,"body":"power through the exercise as"},{"startTime":1462.62,"endTime":1467.544,"body":"well. So all right, there's some"},{"startTime":1467.623,"endTime":1472.07,"body":"great tips there for you."},{"startTime":1467.623,"endTime":1472.07,"body":"Hopefully you guys enjoyed it."},{"startTime":1472.149,"endTime":1476.438,"body":"Definitely look forward to"},{"startTime":1472.149,"endTime":1476.438,"body":"seeing you guys in the next"},{"startTime":1476.517,"endTime":1481.361,"body":"video. Don't forget subscribe,"},{"startTime":1476.517,"endTime":1481.361,"body":"mash the notification bell and"},{"startTime":1481.44,"endTime":1486.364,"body":"then show me some love. Give me"},{"startTime":1481.44,"endTime":1486.364,"body":"some likes. And I will see you"},{"startTime":1486.443,"endTime":1488.27,"body":"guys in the next video."}]}