How to Gain More Muscle (FIX THIS STRENGTH STEALER!!)


Who’d have thought that all that strength
and size that you’re trying to build is being held back by your wrists. Guys, I’m going to show you today exactly
what could be happening, and more importantly, how to fix it. What’s up, guys? Jeff Cavaliere, ATHLEANX.COM You want to get bigger. You want to get stronger.
Sometimes, we overlook the little things, and the little things in my world become very
important. As you guys know, as a Physical Therapist
and a Strength Coach, I can’t just focus on lifting the weights and getting you guys to
lift heavier weights without paying attention to the joints, the
muscles, and all of the things that make that happen. And that’s where the Physical Therapist in
me comes out, and that’s one of the things I wanted to show you here today. Now, we know that in order to lift the way
we have to be and the proper body mechanical form, we have to be able to lift the weight
as efficiently as possible. The problem is, a lot of guys, and some of
you have commented on our videos before, have problems with your wrists. And what I’m talking about guys is, you don’t
have enough wrist extension. And when you’re trying to get bigger and stronger, wrist extension is crucial because it’s needed
on a lot of the exercises required to build muscle. Let’s take a look at some of those exercises
exactly so I can show you what we’re dealing with here guys. If we have a bar, alright, we know that some
of the bigger muscle-building exercises are going to require that we can get to this catch
position, right the rack position up at our shoulders, and
just here. I don’t care if you’re doing a Front Squat, if you’re doing a Hand Cling,
if you’re doing a Thruster, guys, look at the wrist position. Look at
what’s needed here, right. You need a lot of wrist extension. And what happens is, if you don’t have that,
you’re basically fighting the battle of the bar falling away from you, alright. So, what can we do? Well, we have a mobilization
that we do in PT that I can actually show you guys how do and instantly improve your ability to extend your
wrist right before you’re about ready to do any of these exercises, alright. So, here’s the details here. Basically, guys,
what we need to do is we need to distract our wrist a little bit and then cause some
kind of a mobilization glide into extension. So, what we want to do is basically just take
our finger and our thumb right past the radius and ulna in our arms. You can feel that. There’s the bones right
here and right here. You can feel where they kind of drop off. You take your fingers right around here. You
find that little groove, and all you have to do is squeeze, ok. If you squeeze, you should feel a little distraction
already. In other words, the part of this hand coming away from there. You squeeze that, and then you’re going to
push down through this thumb. So, again, you’re really actually going to be doing this this
way. I just wanted to show you what that squeezing
looks like. You’re basically going to do it from here. You squeeze, and you push down through this
thumb. You’re pushing down on the proximal row of your carpal joints inside your wrist. When you do that, then you need to work yourself
into extension, so here’s how I do it. I go up to a bar, a bench, a desk, something
that I can actually stand above. I go exactly through that thing. I squeeze through here. Squeeze to the wrist.
Push down through this thumb. Down this way. Straight down, ok. That way. And then, as I’m squeezing and pushing,
I just lean into that, and lean straight forward. You can see, I’m even getting more extension
just by doing that because I’m distracting. I’m causing a little bit of space between
the end of this forearm and the beginning of the wrist. So, again, push down, squeeze, hold it, and
lean forward. Alright. One more time. Push down, squeeze, lean forward. Just like
that. We do this about 10 times, guys, and then what you’ll notice is, your extension
is way better, ok. Even just a few for me, and my extension is
pretty extreme. I always have good extension anyway, but there’s a lot of guys that are
stuck here. So, what I want you to do is start utilizing
this technique. If you have a problem doing some of your other lifts, because guys, if you can’t perform those lifts
because you’re limited through extension, and you can’t do Push Ups because you’re limited
through extension, and you can’t do Thrusters because you’re limited
through extension, you’re going to limit the amount of muscle that you can grow, and how
strong you can become. So, it’s much more important, and very important
to be looking at things not just from a strength perspective but combining the PT aspect as
well. And I think that’s what we bring to this channel,
why this channel has grown to the point it has, because you guys appreciate that. So, anyway, guys, if you found this helpful,
make sure you leave a thumb’s up below. Whatever other issues you’re dealing with,
make sure you leave them below in a comment so I can address them in future videos. And in the meantime, if you want to start
putting the science back in strength and combining Physical Therapy and a safe, effective approach
to training with the actual aesthetic goals of becoming
bigger, stronger, and faster, then head over to ATHLEANX.COM right now and
grab our 90-Day Training Program. Alright, guys, I’ll see you soon. Be back
here again. Remember, 3 videos a week.

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