Bending - I'm Finally Hitting The Road

[Benedikt Farsmann]

Hello,

I bent my first two bars on Aug 14 2008 and I haven't touched a bar or a nail ever since...

My first bends on Aug 14 2008:

Bar Length: ~21cm

Bar Diameter: 0,59cm

Bar Shape: round

Bar Material: brass

bend to 2,91cm

double overhand, unbraced, barehanded

link: http://www.gripboard.com/index.php?showtopic=28542

First of all: Please appologize me using the metric system when it comes to measurements. I know what 3/16" are (if I convert it) but I just can't imagine what it is so please be patient with me

You guys gave me loads of good information on the topic! I'd like to thank you all again!

Yesterday, after nearly half a year (or rather less than half a year) of levering I decided to start bending. I finally bought some bending stock (5kg of 4.2x120mm nails, 5kg of 5.5x140mm nails, a 6x180mm nail, a 7x210mm nail and a long steel bar 6x1000mm to cut in pieces). Then I gave it a go (wrapped in leather and unbraced for sure).

warmup spring for bending:

http://www.gripboard.com/index.php?autocom...si&img=8597

first bending session mar 10 2009:

http://www.gripboard.com/index.php?autocom...si&img=8598

5.5x140mm Nail in wraps MAR 10 2009:

http://www.gripboard.com/index.php?autocom...si&img=8599

I had a chat with Erik Franz (Heavy Weight, Thank you!) about bending and I realized that my form is horrible so I read some great articles about bending:

New To Bending?, Basic Questions Answered Here - by EricMilfeld. Thank you, man!

http://www.gripboard.com/index.php?showtopic=11889

Unbraced Bending by Greg Amidon and Dave Morton -> very great but I missed Reverse bending.

http://www.dieselcrew.com/articles-pdf/gregdavebend2.pdf

There's also a video by Jeremiah who explains the DO technique (my favourite style by now). I will have to watch it again:

http://www.youtube.com/watch?v=riJJ1nhwjvA . Thanks again, Derek Graybill for the link! I will also mention Mighty Joe, bencrush and the others that I missed who gave me good advice and who encouraged me to stick with bending.

SO NOW HERE I AM, willing to learn

I got a few questions if you don't mind (if some Germans could PM me in German I would be very thankful too):

A: What is a 60D? I read about it on the internet and I found out that it is 6" long but how thick is it, what is it at all? A Nail, a bolt, a screw?

B: I got a 6x1000mm steel bar that I want to cut down to smaller pieces. What would be a good length for each of them?

C: I'd love to know more about Reverse Style bending.

D: I don't know where to put bending in my routine because I don't know what muscles are used for the different styles of bending and my routine has worked very well (sad to say without bending) so far. Here's my first try for a routine that I basically took from Greg and Daves article from the dieselcrew:

my new routine including bending:

http://www.gripboard.com/index.php?autocom...si&img=8596

Sunday is my off-day and Mondays and Thursdays I usually don't have much time so I keep it low.

E: Where can I get cheap bending stock or nails (whatever) in Germany. I can get Ironmind Nails easily but not so cheap. I can't afford shipping to the US so I won't buy any more stuff from FBBC. Sorry John, I really love your Stuff. That 3"DB of yours is my favourite training tool now and that Bomb really kicks ass! No offense here! It's just about the taxes and shipping.

I appreciate any advice. Thanks guys!

-Ben

[bencrush]

Thanks again, Derek Graybill for the link! I will also mention Mighty Joe, bencrush and the others that I missed who gave me good advice and who encouraged me to stick with bending.

Appreciate the shout-out Ben. There are so many knowledgeable people here.

SO NOW HERE I AM, willing to learn

I got a few questions if you don't mind (if some Germans could PM me in German I would be very thankful too):

A: What is a 60D? I read about it on the internet and I found out that it is 6" long but how thick is it, what is it at all? A Nail, a bolt, a screw?

A 60D is 1/4" thick and 6" long. It is a nail. You can also buy a similar size timber tie which is much easier than most 60D nails.

B: I got a 6x1000mm steel bar that I want to cut down to smaller pieces. What would be a good length for each of them?

I guess it depends on your long-term goals. But I'd recommend cutting them to about 7" to start. You can work shorter from there when you get stronger and dial in your form. 7" will be long enough that you can cheat bend them a bit if you need to, just to get them more in your power zone. That's .236" diameter, so you'll be able to find 1/4" stock after that to work your way up to an eventual Bastard cert if that's your goal.

C: I'd love to know more about Reverse Style bending.

YouTube videos on reverse bending from guys that are at a high level with that style. Also visit Beatty's FBBC site to view some bending cert videos. I'd say that anyone who can reverse bend a 6" G8 or harder would be the best to visually learn from.

D: I don't know where to put bending in my routine because I don't know what muscles are used for the different styles of bending and my routine has worked very well (sad to say without bending) so far. Here's my first try for a routine that I basically took from Greg and Daves article from the dieselcrew:

my new routine including bending:

http://www.gripboard.com/index.php?autocom...si&img=8596

Sunday is my off-day and Mondays and Thursdays I usually don't have much time so I keep it low.

E: Where can I get cheap bending stock or nails (whatever) in Germany. I can get Ironmind Nails easily but not so cheap. I can't afford shipping to the US so I won't buy any more stuff from FBBC. Sorry John, I really love your Stuff. That 3"DB of yours is my favourite training tool now and that Bomb really kicks ass! No offense here! It's just about the taxes and shipping.

Hmm, don't know where you can buy cheap stuff besides the old standbys here in the States. Hardware stores and Fastenal. Even McMaster-Carr might have cheapish shipping if they have a distribution center overseas. I have no idea if they do or not. You ought to contact Gazza and see where he gets his. I'm aware you guys aren't in the same place, but relatively close, compared to Germany and the US.

I appreciate any advice. Thanks guys!

-Ben

[gazza]

Get intouch with Frankyboy[frank henritzi spelling] a fellow German and David Hurseler[spelling] the Swiss both have sent me nails fron europe.

If i remember correctly they go from 5mms upto 8.8mms in thickness.

The 8.8mms ones are great for cutting down and working with.

I know that franky used to use these alot in his training as well as some of the other German guys so i assume they are able to get them locally.

[tja]

I'm getting most of my stock from large steel suppliers in Switzerland (where I live), such as www.metall-laden.ch or http://www.pestalozzi.com. I'm sure you have something similar in Germany, just google.de with "stahl" or a derivative of it. It comes quite cheap and you can get steel for quite some time. My first 8mm CRS batch was 24 meters Buy bolt cutters and a file, then you'll be good preparing whatever length stock you wish to bend.

[Benedikt Farsmann]

Thanks guys! You helped me a lot!

I will look up some FBBC certs to learn more about how the big guys bend their steel

I will also contact Frankyboy and David Hurseler (Anyone know his name on the board?)

Also I was looking at those links that you told me, tja. Thanks! There's a chart that says that steel prices have decreased a bit. I will look up some good pages on the internet but I bet it will end up cheaper if I just visit some hardware stores because of shipping costs.

That leaves just one question:

D: I don't know where to put bending in my routine because I don't know what muscles are used for the different styles of bending and my routine has worked very well (sad to say without bending) so far. Here's my first try for a routine that I basically took from Greg and Daves article from the dieselcrew:

my new routine including bending:

http://www.gripboard.com/index.php?autocom...si&img=8596

Sunday is my off-day and Mondays and Thursdays I usually don't have much time so I keep it low.

Thanks again, guys!

[tja]

David is "the swiss".

I was pointing you to these shops I visited just so that you'd know what to look for locally. They are not "hardware stores", but big steel suppliers (e.g., http://www.stahl-online.de/ might do for you?).

I didn't see your routine behind the link, so I'm not sure what it looks like. I like to do bending on wrist days. I think DU and reverse hit wrists/forearms very differently from DO.

[Benedikt Farsmann]

David is "the swiss".

I was pointing you to these shops I visited just so that you'd know what to look for locally. They are not "hardware stores", but big steel suppliers (e.g., http://www.stahl-online.de/ might do for you?).

I didn't see your routine behind the link, so I'm not sure what it looks like. I like to do bending on wrist days. I think DU and reverse hit wrists/forearms very differently from DO.

Oh, I'm sorry. That link was broken.

I got your point concerning those sites. Thanks again, tja!

I can't tell what muscles bending hits because I'm virtually a beginner and my body was still worn out from my whole body workout that I had done before bending. I guessed bending would hit my chest and back etc and I may leave away some other exercises of my whole body routine then.

So again:

D: I don't know where to put bending in my routine because I don't know what muscles are used for the different styles of bending and my routine has worked very well (sad to say without bending) so far. Here's my first try for a routine that I basically took from Greg and Daves article from the dieselcrew:

my new routine including bending:

page link: http://www.gripboard.com/index.php?autocom...si&img=8596

image link: http://www.gripboard.com/uploads/123584944..._1068_50614.jpg

Sunday is my off-day and Mondays and Thursdays I usually don't have much time so I keep it low.

Thanks!

[tja]

Your plan doesn't look too bad to me. Try it and see how it goes!

As far as what muscles are hit in various styles of bending, I'd say:

1. Reverse: forearm of the forward hand gets the major hit; all upper body muscles get their share supporting the arms.

2. DO: chest, shoulders, forearms (like when doing front lever); maybe lats, too.

3. DU: depends on if you do traditional or the modified. Modified hits wrists and chest, traditional mostly wrists.

[Benedikt Farsmann]

Your plan doesn't look too bad to me. Try it and see how it goes!

As far as what muscles are hit in various styles of bending, I'd say:

1. Reverse: forearm of the forward hand gets the major hit; all upper body muscles get their share supporting the arms.

2. DO: chest, shoulders, forearms (like when doing front lever); maybe lats, too.

3. DU: depends on if you do traditional or the modified. Modified hits wrists and chest, traditional mostly wrists.

Thanks for your help! I will try my plan and see how it goes.

I changed my routine again, leaving away my off days except sunday but the rest stayed the same:

http://www.gripboard.com/index.php?autocom...si&img=8596

What's the difference between traditional and modified reverse bending?

[ewokhugo]

hi klesen!

bencrush have probably the best bending routine i ever tried.

feel free to p.m him , he wont say no.

[Benedikt Farsmann]

hi klesen!

bencrush have probably the best bending routine i ever tried.

feel free to p.m him , he wont say no.

Thanks, Hugo! I've already done that.

Still leaves one question. Help is pretty much appreciated

What's the difference between traditional and modified reverse bending?

[tja]

hi klesen!

bencrush have probably the best bending routine i ever tried.

feel free to p.m him , he wont say no.

Thanks, Hugo! I've already done that.

Still leaves one question. Help is pretty much appreciated

What's the difference between traditional and modified reverse bending?

I don't know about reverse, but trad. vs. mod. DU: In traditional, you keep your hands close to each other and bar deep in hands, then you use wrist torque to bend the bar. E.g., Foxman's recent bandana bend shows this technique. In modified DU, you put the wraps just a bit into the bar like in DO. Hands are out to the end of bar, you push with your chest muscles and twist with your wrists. Foxman's DO/DU video shows this technique.

[Benedikt Farsmann]

I don't know about reverse, but trad. vs. mod. DU: In traditional, you keep your hands close to each other and bar deep in hands, then you use wrist torque to bend the bar. E.g., Foxman's recent bandana bend shows this technique. In modified DU, you put the wraps just a bit into the bar like in DO. Hands are out to the end of bar, you push with your chest muscles and twist with your wrists. Foxman's DO/DU video shows this technique.

Oh, I was talking about DU, sorry.

Thanks for the reply. So I have been bending modified DU so far. What technique would you recommend, guys?

[ewokhugo]

Klesen,

glad u did it!

i believe modified DU its easier (its true for the majority of guys),the crushdown its like u are doing DO bending.

try both just to get the felling:-)

[tja]

Traditional is very impressive with single pads, puts great demand on wrists. Modified is more of an upper body movement. So which you focus on depends on your goals.

[Benedikt Farsmann]

Thanks, Guys! I'll just try and see how it works. Now I got all information I need to start my first real workout. I'll log it tonight.