This is what happens when a movement coach and a strength coach team up: advanced and special training techniques for forearm & scapula muscles.

A lot of people think strength is mostly about how much weight you can lift in the conventional lifts such as the bench press, deadlift and squat.

But once you start training holistically, you quickly realize there is another layer of strength that conventional gym training does not always expose.

This is because real athletic performance and holistic movement require you to create strength through positions that most people rarely train.

One good example is your hands.

Hands, wrists and forearms are sone of the most neglected parts of the human body.

Some parts are well developed such as the brachioradialis muscle in the forearm because it's utilized in conventional exercises such as rows and bicep curls, but the rest, not so much.

For example, Eero has this massive "forearm bicep" that's actually called "flexor-pronator mass" where many flexor muscles such as pronator teres & flexor carpi ulnaris create a big chunk of mass.

This area tends to be only developed among people with serious grip & wrist strength such as gymnasts or arm wrestlers.

But the real benefit of training the hands is not simply bigger forearms.

The stronger your hands and wrists become, the more force you can transfer through the rest of the body.

You are literally as strong as your weakest link. If your hands or wrists aren't strong, everything else is compromised. You simply cannot utilize the strength you have developed in the prime movers of the body.

You see, grip is the first point of contact between your body and an external object.

Whether you are hanging from rings, wrestling, climbing, carrying something heavy or controlling another person, the hands need to connect everything together.

If the grip fails, the rest of your strength does not matter.

This is why bent-wrist training and false-grip work can be so useful. They force the wrists and forearms to stabilize while the larger muscles of the back, shoulders and arms continue working.

Interestingly, hips are another body part that is massively neglected by many. This is something we thoroughly cover inside Athlete 20XX Method. The hand and forearm training is covered in Iron King Method.

Building Strength From the Hands to the Core

Hands are important but so are your scapular and core muscles.

During the session, we also practiced exercises designed to improve scapular control, external shoulder rotation and pressing stability.

These movements may look small, but they can be extremely challenging when performed properly.

The important word here is integration.

You can train the forearms separately.
You can train the core separately.
You can train shoulder rotation separately.

But when you combine all of them into one movement, the nervous system has to coordinate everything at the same time.

That is much closer to how the body actually works in athletic movement or martial arts. Strength should not only mean producing force in one predictable position or in isolation.

Strength also means being able to stabilize, control and transfer force through many different angles & positions.

When the hands, forearms, shoulders, scapulae and core begin working together, the entire body becomes more capable.

That is the kind of strength that carries over into movement, calisthenics, combat sports and everyday physical performance.

I hope you learned something. Filip & Eero were showing advanced and high level techniques in the video a lot of people aren't even aware of.

If you want to learn more, highly recommend checking out Athlete20XX.com, the precision training methodology and the three phases are some of the highest level training you can find anywhere.

For functional arm and hand development, see IronKingMethod.com

Stay strong.