[00:00:04] Nick: It's associated with longevity really decreased mortality. And there's actually a lot of people out there that are advocates for it being added as a vital sign. So along with blood pressure, heart rate, all that kind of stuff. They want to add grip strength, because it's such an easy thing to measure. You just need that.
[00:00:29] PODCAST INTRO: Welcome to “In The RACK” podcast, where we provide you with the practical framework for breaking PRs in all facets of health and wellness. We are just a couple of bros giving you the simple house in a world of complex wants. No filters, no scripts, no rules, just straight talk, talk tune. Now, let's get into the rack with your hosts, Dr. Chad and Dr. Nick.
[00:00:55] Chad: Alright, everyone. Welcome to another episode of “In The RACK” podcast. I'm your host, Chad. And with me is my co-host and fellow physical therapist, Nick. We have another great episode for you all today. Today, we're gonna be talking about grip strength. And the grip strength you wouldn't think is super important, but it actually is more important than you would think. And I'll give you two reasons. Grip strength is important not only because it's a good predictor of your health, and we'll talk about that kind of going throughout the podcast. Some would actually consider grip strength to be kind of “The fountain of youth”. And it's one of the main indicators of your health along with gait speed, as well as overall muscle mass. So those are the three big indicators that will determine how healthy you are as an individual. The second thing is, we have a turkey trek coming up in almost couple weeks now, November 28th.
[00:01:52] Nick: When this episode comes out, it'll actually be that Saturday comes out.
[00:01:56] Chad: That'll be that Saturday. So on November 28th from 10am to 1pm at ProForm, we're going to be hosting our version of the turkey trot, which is what we call the turkey track, which is actually a great test of your grip strength.
[00:02:11] Nick: No running, no running.
[00:02:12] Chad: Zero running involved.
[00:02:13] Nick: We won't be testing any cardiovascular.
[00:02:16] Chad: Just a bunch of carrying, just gotta carry stuff.
[00:02:19] Nick: Sort of cardiovascular endurance to an extent because the longer you carry, my heart is going to pull him out kind of stuff.
[00:02:23] Chad: That's true. So definitely, stay tuned with that we got more details coming. We just did a really good intro as to what the turkey track is just about a half an hour ago. So you guys will have a good idea about it.
[00:02:37] Nick: What you get is that video will come out before the podcast, it's timing wise but nonetheless.
[00:02:43] Chad: Go back and look at that video.
[00:02:44] Nick: Go back to Instagram when this episode comes out, go back on Instagram three, four, maybe five days.
[00:02:50] Chad: Exactly.
[00:02:51] Nick: You'll see what we're talking about. There's a turkey and you can't miss it.
[00:02:54] Chad: You can't miss it. I'm gonna make it very obvious for you guys. So why do we consider grip strength to be so important, Nick?
[00:03:01] Nick: You just touched upon the overarching reasons that it's associated with longevity really, and decrease mortality. And there's actually a lot of people out there that are advocates for it being added as a vital sign. So along with blood pressure, heart rate, all that kind of stuff, they want to add grip strength, because it's such an easy thing to remember to measure. You just need that a dynamometer typically, and it can be quick boom, two, three measurements on each side within seconds. And it's accurate if you can test it over time. And really overtime is where we see the big correlations. But I was saying before, where it's associated with longevity, there is so many diseases and conditions nowadays, especially the ones that are more affecting our modern culture that are associated with it to some extent, cardiovascular issues, numerous cancers, there was even a recent study, I believe was out of England that showed in terms of cardiovascular events. Weakness in grip strength was more associated with the events than systolic blood pressure was so we tend to think of the biggest thing, biggest issue for the heart being, is your blood pressure. Blood pressures in check, low risk for cardiovascular event. Well, this was showing that grip strength was more indicative of a cardiovascular event which is pretty crazy. So it's been associated as well with depression, cognitive issues like Alzheimer's, sleep issues, bone loss, bone mineral density loss, osteoporosis, all that kind of stuff, that stuff makes sense fractures that makes sense as well, because we have some weakness, clearly, not just in the grip, but throughout the body. And then just other things like physical function, risk of falling, all that kind of stuff. Those ones make a little bit more sense when you think of it but when you start to think like depression and stuff like that, how's the grip strength relate there? So it's pretty interesting to see all this research coming out about grip strength, super, super compelling and it just makes you wonder, why aren't we all really just assessing this to see where people are at from that just general? How's your quality of life? How's your overall physical functioning? And it would be good for more practitioners to include it because you take the heart rate, you take the blood pressure, you take all those typical measurements, and then the grip strength, then, if those other measurements are in check, but grip strength is a little low. Maybe there's somewhere we can intervene to improve the health process of this individual so it just gives you more data. And it's quick, it's easy. If you got the right equipment, you could do like a finger squeeze, and see if there's, but that's really gonna give you more side to side differences. So those, those are kind of the big, big, big things, it's associated with so many things, and it's super easy to measure. It really, grip strength is just a good kind of indication of total body strength if our grip strength is weak. Good chance we have weakness elsewhere in the body. If we have a strong grip, you can still be weak in other places, but there's a good chance you have some good quality baseline strength. And that's the key is do we have good quality measurement at baseline for grip strength, because most of this research is showing us if they look at the longitudinal studies where they follow groups over time, when people have these significant drop offs, or decrements, then that's when we see this, the bad stuff started happening. So it's become almost predictive, in a sense, when we see the grip strength fit down. Well, something's gonna happen, it's almost an indication that something's going to happen. So if we went to our PCP every year, and they tested our grip strength, and they were like, “Since last year, you've dropped off a little bit what's going on? You start to put all the pieces together”. And we said, “We got this is where we have to intervene, and go from there”. So it is really, really interesting that we have that all, this data coming to surface about grip strength, for sure. Anything to add to that?
[00:07:01] Chad: Well, actually, that's pretty interesting. It's funny how many practitioners even like PTs like us don't even test for grip strength. And it's amazing how many of these “Athletes” that we're seeing in high school that can barely hold 45.
[00:07:16] Nick: That's wild. So there was some research I came across that was interesting, where they looked at groups of adults, and said, “Here's their baseline grip strength”, and they followed them over, I think it was 12 weeks. And they did a resistance training program. And the adults didn't, their grip strength didn't change. So you can go lift as an adult, you might be if you do a lot of gripping stuff like you a lot of carries, you can improve it. But if you're just doing general squats, lunges, bench press, and stuff like that. You're probably not going to change grip strength all that much. But you're going to preserve, they were able to maintain their level of grip strength that they had at baseline. But then the studies on adolescence, that's when grip strength really, really skyrockets. So we want to encourage the younger populations to participate, not just maybe in some early resistance training, but participate in things that challenge their grip, because that's the time that they can really increase it and in increase their baseline, so when they're adults, they can maintain it for longer and later into life. So that is crucial for so how can we get these kids or younger populations to work on their grip strength, so they can set themselves up for success later down the road?
[00:08:32] Chad: We talked about this before. Assessing grip strength or working on grip strength isn't sexy. It's not sexy to use a dynamometer or hold kettlebells in your hand, just walk around them, that's not cool. It's cool to squat a whole bunch of weight or press a whole bunch of weight, but we just don't spend enough time on it. I would agree with you.
[00:08:52] Nick: And I don't think it's something that everyone has to go do. It's like, “Oh man, I need stronger grip strength, I have to do carriers of day, I have to do something heavy with my hands every day”, not necessarily, or I gotta get one of those squeezy grip master things. It's not something that we necessarily have to throw a ton of eggs in that basket. But what we're finding in the research is that if you partake in resistance training, you preserve that grip strength. So whatever level your grip strength is, some people are blessed with a little bit more than others, some people have trained it to a higher capacity. But whatever your level is right now, don't compare yourself to others, compare yourself to yourself, how you were last year, the year before, and going forward, maintain the level you have now that's the key. That's where we want to be. And one of the best ways to do it is just resistance training. So it's not necessarily going to increase your grip strength by doing the sexy stuff, the squats, the dose, but when you're doing something like the lunges and you're holding weights, it's hard in your hands to and you're not necessarily increasing it but you are working that grip strength and you will maintain it over the long haul. So we are big advocates here participating in some form of resistance training for the rest of your life, whether it's weekly, multiple times a week, whatever it is, if you can do it on some level of consistency for the rest of your life, you're doing yourself a favor.
[00:10:15] Chad: I remember I had an athlete here couple weeks ago, and I said, “Let's do some deadlifts”. So we did some trap bar deadlifts, and I was like “How much my deadlift is?” Like, I don't know 275. I'm like, “That's pretty good”. Wait, that's cool. Let's work your way up there. So we got up to 275. And he was banging them out. So I said, “Alright, cool. On your last set, I want you to hold that 10th rep that you just did, and see how long you can hold it for”. I think it was 15 seconds. I'm like, damn. So it was a huge eye opener. He's like, “Dude, I can't hold it”. I was like, “I know, that's a problem”. So you're great at holding it for that five seconds, you're doing those 10 reps, but what about the other 20 seconds that you need to actually hold something? So it's pretty interesting how strong somebody can look doing one exercise, but then you haven't just do the simple hold. And it's like, “They can't do it”
[00:11:01] Nick: And it speaks volumes to health in general. Like, we have people, so many people out there walking around, it's like, “Well, that person looks really healthy”. And they're not on the inside. And same idea, someone can look really strong. And maybe they're not actually all that strong, they just look strong. It's the card, they were dealt kind of thing. But we talk a lot a lot here that people can be skinny, but not have a healthy diet and not be in shape. They're called in shaped by our cultural norms, but they're not in shape. They're skinny fat, so to speak. Same idea here, you can be I don't even know what the term the equivalent skinny fat for your grip would be but you have skinny fat grip.
[00:11:48] Chad: That's it, skinny fat grip. We're gonna roll with that one, it's gonna catch on it is. It's also a harder thing to feel be compliant with. Because we've got so much technology out there nowadays where we've got your Apple watches and your garments. So everybody just sees health as I gotta get this many steps in a day, or I gotta walk this many times a day. How do I test my grip strength? How do I keep my grip strong? What technology is going to remind me about that?
[00:12:19] Nick: I know, and now more than ever, you can get your groceries delivered to your doorstep. So that was always a built-in thing in our society where it's like, “Oh, I gotta get my Macquarie's in, I got to take the groceries in and no one's ever doing two trips.” We're all trying to get it done in one trip. So you're doing loaded carries. And there is research on groceries, actually. And everyone grew like vastly underestimates the weight of the groceries, people are like, “No, I carry the groceries. But my groceries weighed 10 pounds”. And it's literally, people are off by 15 to 20 pounds. So when you carry your groceries, you're doing a load to carry because I guarantee you it's way heavier than you think it is. So stuff like groceries, you can get delivered now to the house, all this stuff we used to do from an evolutionary perspective, climb trees, hanging from stuff, carry rocks, things back to our caves or villages, whatever it was, , hundreds of years ago, we don't need to do it anymore. So we're in a time now where we have to kind of force ourselves to do it in a way. And that's another reason why resistance training can be so powerful, because we used to get it out in nature. That's how our homo sapien, the human being used to get it, but now we have to force ourselves to do it in a way. Because we're not necessarily setting up our environment in a way that's conducive to having to move heavy things or move our body in, in certain ways that are stressful or create those adaptations to grow muscle. So it is interesting that we're in this time that it's fight, we have to fight uphill, we have to go uphill, like it's fighting against us. So we have to do so we have to go that extra step to do it.
[00:14:10] Chad: For sure. And like Nick was saying there's so many diseases that are associated with grip strength. And one of those is cardiovascular. And it's wild that you would think that that is linked, but there's actually been research out there. And this was an international study, they had 140,000 adults, it's pretty big study across 17 countries. And they followed their health for an average of four years, they use something called a dynamometer which we have, it's a handheld strength test assessment. And basically, what you're doing is you're just kind of gripping something really, really hard and it's got a gauge on there, and then it gives you how many pounds of pressure that you can pull, or that you can grip or squeeze. So they've determined that each 11 pound decrease in grip strength over the course of the study. So over the course of four years, was linked to a 16% higher risk of dying from any class. This is just anything, that's wild. And they've also found that there's a 17% higher risk of dying from heart disease, 9% higher risk of stroke, and a 7% higher risk of heart attack. So just over 11 pounds, and if you guys know what 11 pounds, it's really not a lot. It's not a lot at all.
[00:15:18] Nick: 11 pounds is pretty normal for we see satisfied some variety. Like there might be say it's 100 pounds versus the other side, it's not abnormal for it to be 90, 85. It's a normal discrepancy side to side. So that is pretty crazy. There was a similar one, I think out of England that showed pretty much the same thing. They followed this group of elderly individuals and the people who had the significant I don't remember exactly what the numbers were, but had the significant loss in grip strength, were the ones who died within three years of the study being carried out. And then the other ones that five plus kind of thing. And it's a chicken and egg thing, it's like, what came from did these disease processes within them cause this kind of global weakness, or is grip strength an actual trigger behind all this, who knows. But if we track it over time, we can see when stuffs might be starting to go wrong. And you talk a lot about cardiovascular issues, there's a ton of research showing that it's linked to cancer as well. So I think the only cancers they have yet in the research to tie grip strength into is like, I think was like prostate cancer. And lung cancer, I think might have been the other one. But all they had some level of inflammation associating a decrease in grip strength with all these other cancers. And I could be wrong about the two specific cancers. But it's crazy that something like that is connected as well. And there's so many different cancers out there. So that's pretty wild.
[00:16:59] Chad: For sure.
[00:17:00] Nick: I have to tie the feed into this. Of course, I gotta why wouldn't we do that. So interestingly, more recently, we've seen that a decrease in grip strength is associated with a decrease in foot intrinsic strength, so the small muscles in your feet. So there's no research yet, to my knowledge that show a decrease in foot strength, is associated with all these things like grip strength is like the mortality and longevity. But if foot strength and grip strength of that connected, you could extrapolate that then.
[00:17:36] Chad: It sounds like we gotta admit this.
[00:17:37] Nick: But I know we're not big carry out the research people.
[00:17:43] Chad: We just want to give you the ideas.
[00:17:48] Nick: We're doing Turkey trucks out here. No, we're carrying weights in the parking lot.
[00:17:51] Chad: We'll get the feet strong. Somebody tell us what that mean, if it’s not strong.
[00:17:56] Nick: No time for that. No, we got weights that need to be carried. But anyway, it makes sense with the feet. Like if your feet get weak, you can't move as well, you can't walk as you can't do the same type of physical activity you could do the year before, if you had a decrease in your foot strength. So it makes sense that it's going to impact our quality of life, it makes sense that it's going to impact strength up the chain, it's going to impact mobility up the chain. If our feet are weak, the foundations on stable knees, get a little stiff, hips get a little stiff back is a little stiff. So we can see how that can cause some problems up and down. And hands are very similar. Like, they're not on the ground all the time, but they're on all these objects. They're doing similar things to what our feet are doing. So it makes a lot of sense that these two are very intertwined. And if someone out there wants to carry out that study, please do.
[00:18:55] Chad: We'll back you.
[00:18:56] Nick: We’ll back you. We'll just promote it, or whatever you want us to do. But we're not going to carry it outside.
[00:19:03] Chad: I think it's great. Because isn't the thumb like the big toe. So why wouldn't they be somewhat linked? Like you just said, if we can predict grip strength to be a predictor of mortality. If you asked me feet play almost more important.
[00:19:20] Nick: You could get away with it. Well, in my mind, you could get away with having a weaker grip, but still being able to navigate your environment and get around. But if your feet are weak, like everything's got to be near you, because you can't it's like, “Oh man, I need to go do something over there. And I can't get over there versus you can't do some with your hands”. You could still get around and you could use tools or things like that if you need to, but with your feet like could use tools or things like that.
[00:19:47] Chad: But if you have weak feet, you're gonna need a strong grip.
[00:19:52] Nick: Well, that's true if you need one or the other.
[00:19:57] Chad: You'd like to have both.
[00:19:58] Nick: Having both but if we're talking, would you rather weak feat?
[00:20:02] Chad: I know. Would you rather have weak fear? I think I'd rather have weak hands. I want to move. I'll just have somebody else carrying with us.
[00:20:12] Nick: That's a good one. Would you rather that's a good would you rather? We should put that out there to people. That's what we do instead of stuff. We don't carry out studies, we do what you read. That's our level.
[00:20:21] Chad: But then the research will be developed off of.
[00:20:26] Nick: They’re legit, would you rather so not ridiculous, would you rather.
[00:20:28] Chad: Think about it that.
[00:20:29] Nick: It's a good one.
[00:20:31] Chad: I heard one actually is that I was at CrossFit the other day. And the question was of the day they do a question of the day. And they I said this the other day, it was when what came first pulling or pushing? That's you think about it. We could dive down a deep rabbit hole on that one, but it's another one of those.
[00:20:52] Nick: I'm on the pull train.
[00:20:53] Chad: I know, me too. I'm gonna pull chain. You could argue both scenarios. You could, but I'm pulling as well. So don't think about it. Let us know in comment section.
[00:21:03] Nick: Those are the two things we want everyone to think about. That's your homework. What came first the push or the pull? And then would you rather have weak feet, or we can?
[00:21:11] Chad: Exactly. Solid questions.
[00:21:13] Nick: Sleep on it, sleep a couple nights on it, because you never know, you might end up with one of them one day unless you go lift some heavy stuff, unless you take care of it now. And if you lift some heavy stuff barefoot, as long as you're safe, you strengthen both. You're holding heavy things, and you're working on speed muscles. But if you're wearing moon boots on your feet, you're only you're only strengthening your grip. So remember, you're going to end up on the wrong side of it.
[00:21:37] Chad: That's true. But I really do believe that the environment in today's society is really contributing to grip strength. Think about it, we're getting groceries delivered to our homes now. So we don't have to use those. And what about the whole, I don't want to say the word, every time we say the word, it's COVID word.
[00:21:59] Nick: Oh man, you've just said it?
[00:22:00] Chad: I'm sorry. But the whole, maintaining a safe distance, nobody's like shaking hands anymore. It's going to become extinct. Grip strength was a huge predictor as a strong character of your personality. , this is like the first thing you do to leave a first impression on somebody, what's going down with grip strengths now and not being able to provide handshakes to people. They've done a lot of research on handshakes. And I kind of dove into this one, because I had to feel like I had to mention this, because I'm like, “Don't be afraid to shake somebody's hand. Even it's with the glove because you can tell a lot about people just based off their grip and then they've done a lot of research, judging the handshake”. It's complex, there's 8, 9, 10, different characteristics that are looking at the handshake, one of which is the completeness of the grip. They look at temperature of your hand, the dryness of your hand or not. They look at strength, which is what we're talking about now duration of the handshake, texture of your hands. And one of the most important things when you're shaking somebody's hand, you better be making eye contact. That's the deal. But they have found that it all boils down to two things. Out of all those characteristics, they found that the most important things where is your grip firm or weak? Or are you leaving a positive impression or a weak impression? So to me that's like, “Well, grip strength is pretty much all of that”. So if we're not using handshakes anymore. Don't know anything about him anymore. The future so scary.
[00:23:32] Nick: The future is so scary. Well, it is crazy, because think about and I hate to get too much into the thing, the thing that Chad already mentioned, but think about how many times you've shaking someone's hand, shook someone's hand would say shut up, shook someone's hand in the past. And compare that to how many times you've actually been sick in your life. It's just not likely. But we were also scared of it. So I'll go in for a hug. I'm definitely, I don't know.
[00:24:11] Chad: We've talked about the hugs before. That's even more complex in the handshake I feel.
[00:24:14] Nick: I know. Well, that's magic like when you do both, like the shake with the hug. Like you mentioned this before off air. Like, polling, that's aggressive and sometimes I like to be aggressive.
[00:24:28] Chad: I know, the handshake and polling make it extra strong.
[00:24:37] Nick: Now grip strength, is it first impressions, those are cubes. That was one thing that my dad taught us, me and my brothers when we were young was and even our friends too. It was all about coming firm, eye contact and that's always stuck with me. I do definitely from that teaching. I do judge people like I'm just to be flat out honest, like I judge people on that if they come in with a floppy fish, that skinny fat shake, it's no good. They come up with a skinny fat shake.
[00:25:10] Chad: Not only is it like a weak judge of character, but they gotta live long enough to how healthy can you be? How many times you're going to call out sick at work because you don't have a strong handshake? I don't know, think about.
[00:25:25] Nick: It's in the research.
[00:25:27] Chad: It’s there. I can hire somebody based off a handshake.
[00:25:31] Nick: And that happens. Now it doesn't probably because it's on zoom interviews now that is super interesting.
[00:25:42] Chad: I know. So think about it, guys. Think about it.
[00:25:45] Nick: What about do someone shakes that come in strong and they turn you turn the power of death. That's a problem. That's a subtle alarming. It's a subtle power. I got to try to fight back a little bit not like, not too much. You don't want to be too noticeable, but you want to fight back just enough to stop them.
[00:26:00] Chad: You don't want to be submissive and you want to show that you're standing down, but not overpower.
[00:26:06] Nick: I'm not arm wrestling. And come on, get out of here. But I'm going to make sure you don't. I'm not fighting you but you don't win.
[00:26:16] Chad: It's a good move. That could be a test to have, they're gonna submit or they gonna contract me.
[00:26:22] Nick: That's true. Where
[00:26:23] Chad: Where are we going to meet? Are we going to meet in the middle? I don't know, that's a good one. I know a lot of ways to go with this but that is. So you see grip strength super important guys. And girls should have a strong handshake to
[00:26:34] Nick: Absolutely. I think we've talked about this. I feel on multiple podcasts where the whole weightlifting, we like to call it more resistance training. We talked about that with Matt Abraham. Like where resistance training is a better name, because it's all encompassing more so than weightlifting is kind of just weights. Whereas resistance training can mean cables, band, stuff like that. But we're proponents of males, females, everybody weightlifting, and you're not going to get big and bulky. That's a big myth. Could you get big and bulky if you tried to if you want it to but it's very hard. I've been trying to do it for a couple of years. And I'm telling you right now, it's really hard. I'm getting there. But it's a long process, and you have to get really uncomfortable.
[00:27:23] Chad: You'd have to work pretty hard.
[00:27:24] Nick: Chad literally few bars sit on my chest for a while to the point where it's hard to breathe. So you have to get to that point a little bit. Not all the time. You shouldn't be getting there all the time. We've talked about that on other podcasts. If you do too much, it's not good either. I've been there. But you have to take yourself to that break point sometimes, or at least close to it. And that would be the way to get the big and bulky. And I would argue that most females just aren't doing that much weight in the gym. So you're not going to get big and bulky.
[00:28:00] Chad: And if you’re big and bulky and you're a female, then you're having some help if you know what I'm saying? Like, some assistance if you will. So even on the guy side, it's natural, for the most part.
[00:28:11] Nick: It takes it takes time. It takes a lot of time. But if you just participate in it to, maybe increase your strength here and there, but maintain what you have that's fine too. It doesn't have to be something that we talked about this whole time. It doesn't have to be something where you're trying to increase your grip strength. If you want, you can do it. But you don't have to, but you should be doing something to maintain it. And if you're not resistance training, you better be carrying a lot of groceries.
[00:28:40] Chad: Yeah, agreed for sure.
[00:28:43] Nick: Shaking a lot of hands and just trying to win.
[00:28:45] Chad: Stop getting those groceries delivered to your home. Do it for yourself.
[00:28:48] Nick: And carry them own.
[00:28:51] Chad: Carry him home. Don't drive. You get your stuff that way. No, carry him on. Well, if you live close enough, that's true. That'd be nice.
[00:29:00] Nick: That'd be a nice long carry. That that might be what we do with the turkey trek in the future. This is hopefully the first annual so we're going to try to do this every year. And maybe down the road, we do a team thing, where there's groups of maybe four to whatever, four to eight or something. And you carry we make a certain weight for all groups, and you have to carry that weight a mile between the four of you. So you just kind of go one after the other carry as long as you can, partners in, carry as long as can, partners in. I think that'd be cool. And it would make it a little bit more.
[00:29:40] Chad: Like a relay.
[00:29:41] Nick: And it would add the team element to it. And it would make it a little bit longer because this one we're doing is gonna be fun. But people are going to go they're going to be all excited to do their thing. And it's going to be all of 30 to 45 seconds probably that they're carrying, so it's going to be short lived in a way. So I think the team aspect and let's make it a mile long carry would be really cool.
[00:30:05] Chad: Do we talked about the specifics with the turkey track that we just mentioned what it was?
[00:30:09] Nick: I think we just mentioned it, or I don't remember. We're gonna do it again, if people got this long in the podcast, they don't care if they hear it again, this clearly listened to us, kind of back and forth.
[00:30:21] Chad: So the turkey track is our version of the turkey track, which we already said, there's no running involved at all carrying, there's four variations of carrying there is the dumbbell carry, there's the kettlebell carry, trap bar carry. And there's what we call chaos carry, which involves bands, and it's just chaos.
[00:30:36] Nick: It's hanging from bands and shaking.
[00:30:39] Chad: And we have a dice that we're going to roll. It's an inflatable dice, which is also cool. So we hope it's not super windy out. But it's got obviously six sides, like a dice would just happens, it's dice has a red dot on the one and four red dots on the four. So because we only have four carries for carry variations, the one and the four are going to be wildcards so you can pick your version of the carry. Now the walk is about 80 or so yards, we walked it off. And you have three different options, you can either carry a quarter of your body weight, half of your body weight, or your full body weight. Now the donation is $1 for a quarter, $5 for half, or $10 for your full body weight.
[00:31:21] Nick: Now there's a double option to if you want to try twice your body weight, you can for 20 bucks, we don't see many people doing that we do have one person that we know of that will likely dry. But most people will likely do the half or the full.
[00:31:34] Chad: For sure. And if you get that one whole lap, then we will match the donation. And the donation is going to our neighbors table which is a local charity in our area. And they are going to put that towards turkeys for people that need turkeys for Thanksgiving. So it's going to be all great cause. So it's a win-win. Everybody gets strong grips, and people get turkeys. It’s pretty sweet.
[00:31:56] Nick: So you got to be strategic with your type of carry. What if you draw a wild card, you get to pick you got to be smart with that. And if you don't get a wild card, you better be practicing all four types. Because if you're not, you've only been practicing dumbbells and you draw chaos. And it's not gonna be different.
[00:32:15] Chad: There is 30% chance that you can't draw wild.
[00:32:20] Nick: And don’t think like you can just kind of fast walk through this or jog through this because we put a turn, there's a turn. You have to turn. I mean, you could walk through your walking is going to be 40 yards out 40 yards back. So we did the turn on purpose because we had a feeling if we just made it a straight line, people would just be running through it.
[00:32:41] Chad: And when you have to stop and control the carry and this is carry. That's where it gets here. You can make the turn.
[00:32:50] Nick: You're using thighs. We'll have chalk if people need to chalk up, no gloves, no straps, obviously though. You can wear gloves before you carry just because it might be a little cold. It's November in New England. But when you go bare hands on that thing.
[00:33:06] Chad: That's it. It doesn't matter. There's no rubber handles around here.
[00:33:11] Nick: Yeah, it's just too much. It's too much. It's too much and with different size hands. Like if you get a small a small woman that has tiny hands like she just won't be around the fact that it wouldn't be fair. So we could do it.
[00:33:26] Chad: So stay tuned for that. We'll have some stuff coming out on the IG for that and we'll be putting out like emails and stuff. So it's gonna be fun time next Saturday, November 20th 10am to 1pm at ProForm. So anything else to add to Scripture?
[00:33:40] Nick: I don’t think so. So we got that one. We got the anguish squeezed it all out.
[00:33:46] Chad: So we've got another episode coming up next time. We're gonna kind of go back to diagnoses again.
[00:33:52] Nick: We are not doing it.
[00:33:53] Chad: We’re not doing. What are we doing?
[00:33:54] Nick: We're gonna do Turkey tips, remember?
[00:33:56] Chad: Oh yeah, that low back pain. This is the problem.
[00:33:52] Nick: Next point is 11 and mine's like 14. So I can't read it anymore. We just we literally just decided this before we have we hit the record button. So we're gonna because that episode will be released. The next episode will be released the week of Thanksgiving. We're gonna give everybody some tips to stay on course, throughout the holidays, we'll call them Turkey tips. And hopefully these little pieces of advice can work for Christmas as well as well as the other holidays throughout the year so that you can if you've been on a weight loss goal or anything like that, you can stay the course without having to feel either pulling yourself away from fun or whatever the case is, we just want you to still enjoy family and enjoy friends but be able to stay on track with your health goals.
[00:34:51] Chad: Love it. Cool. All right, I guess that just leaves the moral of the story. So moral of the story. “A strong handshake is your chance to express confidence and respect, however, coming in too strong can exhibit arrogance”. You don't want to be full of yourself, but you also don't want to show a lack of self-confidence. Where am I going with this? A firm hearty handshake not only gives a great first impression, and a show of confidence, but backed by research can demonstrate a good indicator of your health. So next time you go to give somebody a handshake, let them know that you are not only strong and personality, but strong and health. You know what they say? Nail the handshake, nail the job.
[00:35:35] PODCAST OUTRO: Thank you for joining us “In The RACK” this week. Make sure to subscribe so you don't miss out on any future episodes. You can also find us online at proformptma.com, or on social media at ProForm PTMA. And remember;
“If you train inside the rack, you better be thinking outside the rack”.
