Introduction and history:

Many people who train can power lift big numbers, use very heavy Kettlebells and do bodyweight exercises for hours at a time. However, a small 6 inch bar of steel may stop them dead in their tracks. Steel bending has for a long time been regarded as the ultimate test of strength-combing upper body strength with grip, wrist and endurance. It was a favourite among old-time strongmen and many shows would have demonstrations of iron bars, chains, horseshoes etc., all being bent or snapped by the showman of yesteryear. These demonstrations were amazing, more so when people came on to the stage to try or test these tools of the trade. People are quite humbled when they puff and pant over a tiny bar of steel only to see someone else horseshoe it in 2 seconds like it was a straw.

Getting started:

There are 3 main components of strength in a standard bar bend-2 active at the start and the 3rd mainly in the last stages-

1. crush or general grip strength
2. wrist power
3. upper body strength

Grip strength refers to the ability of the hands to squeeze as hard as possible to ensure every effort is directed towards the bar.

Wrist power is the ability of the wrist to act as a vice in order for the bar to begin to bend under pressure

Upper body strength is the ability of the chest, arms and back to crush the ends together when the bar reaches about 90 degrees and to finally finish in a horseshoe shape.

Bending styles:

Slim Farman style The Slim Farman style is a basic grip were the palms face down and wrists rotate until the palms face eachother.

Vertical Grip style The vertical grip uses part of the supporting hand for leverage-the top hand either rotates to the side or slightly forwards for the bend.

Low thumb pad style The low thumb pad is a very common style among strongmen and steel benders. The bar is pressed or pushed over the supporting thumb pad. The supporting hand can also rotate forwards to aid the bend.

High thumb pad style The high thumb pad grip is a very strong style and the supporting arm remains tight against the body, under the chin. The hand is rotated so the small finger is closest to the body. The grip is the same as the vertical style but with much more support and you bend with a combination of lowering the bending arm and outwardly rotating the wrist. The bending area is also the thumb pad region.

Spike bend style The spike bend style is another based on very strong wrists and from holding the bar with the palms facing the body, the elbows raise while the wrists are locked until the knuckles face eachother. From here the fingers link to go into the crush.

Steel bending is not just brute force, but an art -like most forms of training. Probably the best improvement in performance will come from intense grip training with hand grippers and block weights, as well as wrist training with sledge hammer routines and wrist curls. Progress can be quick but injury can be quicker. Begin with very light bars, even if they are too easy. Get the body (mainly the arm tendons and wrist joints) used to this new form of training. Progress will be quicker if training for the first few weeks is based on grips and wrist work with only a few bars bent per week. Once the body adjusts, try some tougher stock and eventually work up to bending a few bars a day to keep the technique fresh and powerful. The additional training is still very important, but at a more intermediate level of confidence and progress, training can continue on graded bars with the aim of gradually climbing in bending progress.

Have fun and bend safely!