Straight to the Bar

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HELPING YOU GET STRONGER SINCE 2004

Progressions for Unbraced Short Steel Bending
Written By : 'Unbreakable' Adam Glass
Filed In : Articles | featured

Beginner's Bag

Contents of Beginner’s Bag from FBBC.

Where to start with this? Anyone can learn to bend nails, and from that they will learn to brace and direct power through their body to their hands. The term “linkage” is key here.

Bending nails can result in a lot of positive benefits – increased wrist and hand strength, increased arm, shoulder, chest and lat strength, mental toughness, increased muscle mass of the lower arms, and a truly addictive and rewarding sport/hobby.

All of the following progressions are meant for the bender who is looking for progressive, injury free training. All of my progressions listed are for the bender who bends with minimal padding, such as a single set of IronMind hand pads or thin leather no longer than 4″x8″.

  • 40D (“D” is “Penny” so don’t got asking for 40D’s ask for 40 Penny)
  • 50D (Rare)
  • Iron Mind White nails
  • Iron Mind Green nails
  • 60D Timber ties (very thin)
  • 60D grip brite (Shiny, a few spirals in it)
  • IM Yellow nail
  • 60D grip brite (dull with a lot of spirals)
  • IM Blue nail (video)
  • Key stone 60D Common (tough little buggers)
  • Grade 5 hex head cap screw (bolt) 1/4X6″ (video)
  • 5″ grade 5 bolt
  • 1/4″ X 6″ Square stock
  • Grade 8 hex head cap screw (bolt) Silver colored 1/4″ X 6″
  • Grade 8 hex head cap screw (bolt) Gold colored 1/4″ X 6″
  • 5″ grade 8
  • Grade 9 hex head cap screw (bolt) 1/4″ X 6″

NB : Any piece of steel gets roughly 15% harder every time 1/2 inch is removed. Shorter pieces are usually harder than longer pieces of tougher steel IE a 5″ CRS 5/16 bar is harder than a 7″ Hex steel bar. Piece for piece in the 5/16 sizes is CRS-Hex-Stainless.

Where to from here?

Once you can bend Grade 9s, you’re ready for 5/16 steel – IM red nails (video) and Bastards (video). Bastard listings can be found on www.fatbastardbarbellco.com.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.

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Written By 'Unbreakable' Adam Glass
'Unbreakable' Adam Glass is an author for Straight to the Bar, and one of the nicest, most helpful, and freakishly strong guys you'll ever meet. Find out more about his training through DVDs such as Industrial Strength Grip, and catch him on Twitter & Facebook.
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