Dirty Rice - Grip Strength with Avi Silverberg

Find out more about Avi: www.pursuitofst....
"Dirty rice" or "rice digs" is a technique used by many powerlifters to improve their grip strength, finger strength and wrist flexibility. Basically you'll want a garbage bin full of rice and then pick and choose from the following exercises. You can do them all together at the end of your workout or any combination of them that you'd like:
1. Jam hands down deep -- fingers spread wide. Jam hands down fast and hard. Get down as far as you can go and grab and squeeze hard. Bring hands up and out of rice and repeat. Go as fast as you can go (keep rice in the can).
2. Jam hands down and rotate wrists -- at the bottom grab and make a fist. Move fists forward and back for 10 seconds. Move fists up and down for 10 seconds. Move fists in a circle inward for 10 seconds. Move fists in a circle outward for 10 seconds. Repeat cycle until time runs out.
3. Grab rice on top -- hands on top of rice. Fingers spread wide, quick as you can grab a handful. Quick as you can open and close fingers and hand, grab hard, like your career depends on it.
4. Grab with thumbs -- your whole hand will make the grab but dig with your thumbs. Concentrate -- this works best with your hands on top of the rice. Dig with those thumbs!
5. Flick your fingers out -- fingers and thumb together down in the rice about 2 or 3 inches. Flick (extend) your fingers out and in as quick as you can!
6. Straight finger pinch -- fingers spread out over top of rice. Without curling your fingers pinch the rice. Bring your fingers and thumb together quick as you can and then extend them back out. Repeat as fast as you can.
7. Handfuls -- grab handfuls of rice and squeeze as hard as you can making the rice pop out, repeat as fast as you can until time runs out.
8. Finish by grabbing handfuls of rice and squeeze as hard as you can until time runs out.

[@rred20]

I WENT OUT AND BOUGHT A BIG BUCKET WITH 40IBS OF RICE. THIS WORKOUT IS SERIOUSLY INSANE!!! IT'S NO JOKE. MY GRIP STRENGTH HAS HIGHLY IMPROVED. THANKS SO MUCH FOR THE VIDEO.

[@mrjcbuc]

where's the best place to go for 40lbs of rice? A big bucket would work, right?

[@aubreesnyder6129]

Johnson Cunninghamcus Cash and Carry, if there is one in your neighborhood.

[@Supersquigi]

@@mrjcbuc I bought 20lbs from Walmart for about $7.50

[@midgetkiller1]

MY FINGERS ARE SO STRONG, I TOO, CAN ONLY ONLY TYPE IN CAPS!

[@jesuslovesyou7130]

@@midgetkiller1 lol

[@esahamideh3855]

Had a fractured wrist from boxing and i wasted so much time and money seeing different doctors to rehab it and even had cortisone shots to heal it but nothing worked. Started doing this workout daily and it completely healed my wrist. Thank you Mr. Silverburg!

[@silverfullbuster9177]

Really? How long and often do you do it?

[@crboxRTS]

Odd coincidence, I have bruised ligaments on my left hand from boxing, was looking at ways to rehab it. Guess I found a way!

[@SirDieALot666]

just the info i need, also got injured in my jabby hand and sometimes struggle with the weights, guess i gotta give it a try.

[@hi3694]

Holy Christ this is a humbling workout. My extensors are so fried I can barely lift my fingers to type this. This is staggeringly effective. I think the static crushing squeeze is fantastic. Just close your eyes and squeeze and unintentionally make weird noises as you try to turn rice into dust. So rarely do we get to just squeeze the crap out of something.

[@miang58]

This type of training dates way way back. It looks funny at first but it really is exceptional for all sorts of athletics and even stuff like guitar playing.

[@chrisjennings4115]

He makes it sound like each exercise is going to be gentle, then proceeds to go completely bananas in that bucket

[@EvanDeitrich9]

That's not healthy, it should be brown rice

[@gulamelaka77]

😂😂😂

[@Droz4567]

hahahahah

[@opahmar]

Quinoa

[@edi9892]

don't worry. I will become brown over time...

[@aubreygmcghee]

😂😂😂😂😂😂

[@williamandaudreymenjivar85]

This workout will definitely wake you up *** Must try** My knot in my wrist is slowly going down and getting soft thank you 😊

[@Booer]

Do that 20 times *BREATHING DIRECTLY INTO MIC*

[@brianbills2890]

Simple to follow and effective. I'm a climber and have been using a warmup video, then this as recovery/strengthening for a few weeks now. I love it. Recovery rate on rest days and grip strength on the wall have both improved. Thanks for sharing!

[@JohnSmith-cz3us]

Did you initially use this to recover from Tendonitis such as golfers elbow or tennis elbow?

[@brianbills2890]

@@JohnSmith-cz3us No, actually. But I've seen people use it for pulled/strained tendon recovery. When I say recovery above, I mean I'll do a small rice bucket workout on a rest day after a hard climbing day. Kind of like a recovery run. It gets blood flowing to the muscles and tendons. It's not a magic pill or anything, but I do notice my hands feel less strained overall!

[@JohnSmith-cz3us]

Brian Bills this is a magic pill for your hands, wrists, and elbow health so you never get any form of tendinitis. This is a godsend especially for the underused extensor muscles that rarely get direct physical strengthening and for finger extension strength/balance.

[@annakhrimyan2841]

Hi Brian, can you share the warm up video you mentioned? Thanks!

[@brianbills2890]

@@annakhrimyan2841 kzbin.info/www/bejne/h5XCoH6kfaxkqcU

[@jimishmong]

My mom caught me doing this, i got a lil butt whoopin lol

[@sexy49892]

Your mom is a special kind of stupid. It must be hard for her.

[@jimishmong]

***** It's the rice we eat everyday though. So i guess its good! hahahha

[@truebezzy12]

Lmao lil butt whoopin

[@tannerholmes1587]

Dirty rice sounds like an awesome band name

[@topemeister3000]

I believe It's also a tasty Creole dish

[@lots3799]

Or a slang term for an Asian biker gang.🤦‍♂️🤦‍♀️🙄🙈

[@Grayman58]

In my martial arts days we used to have the bucket with dry peas or dry corn and in an advanced level small size gravel stones .

[@THEANPHROPY]

Similar to what I do in ti chi chuan/shaolin only it incorporates: punching; palm, knife edge, back of hand, big and little fish strikes done in horse stance or hill climbing stance.

[@erinsjourney315]

This is perfect, just what I need to work on my hands and wrists!

[@JimCorrigan777]

I have been watching staff and strength training videos for the last 30 minutes and just now realized that the last 10 minutes of that has been me watching different guys fisting buckets of sand and/or rice. Hahaha.

[@aurelienyonrac]

Great video. Thank you for taking the time to help.

[@Xandrosi]

Set this up today. I can think of no better more balanced exercises for hands and forearms! Perfect for the whole family, especially daughter who is a cellist. Update: Great exercises. However, using long-grain white rice, I discovered that I'm allergic to breathing in the raw rice flour dust. Can't avoid this dust. Itched all over for well over a week. Only this was changed in my lifestyle, so am reasonably certain it was the rice. Evidently, this allergy is not that abnormal (approx 1 in 10). Going to try pinto beans.

[@emZee1994]

u can try sand I think

[@Xandrosi]

Ended up using red kidney beans and a painters mask. Doesn't seem to produce as much flour, but am taking no chances.

[@Lucas-mp5dw]

just wash the rice then dry it.

[@OptimusPrime-bi8bq]

Thanks for sharing your knowledge I truly appreciate you sharing ✊🏾👊🏾👍🏾🙏🏾💯

[@teh_blazerer]

I play video games competitively and this feels amazing! Thank you so much.

[@samk7717]

teh_blazerer you did that?

[@franciscojaviersantos9239]

Dawg 💀💀

[@davidprentice4805]

I read about this technique in a book by john Brookfield, great video, thanks for posting, I will definitely be incorporating this into my training.

[@dreadone6894]

Bruce lee 50 years ago

[@buck8266]

@@dreadone6894 did Bruce Lee talk about it?

[@macweastcoast3]

I broke my wrist and just got cast off 5 days ago, I've had on for almost 7weeks . I've been doing PT several times a day. I was looking on youtube for more tips on how to regain strength and mobility and came across your video. In your opinion, do you think this would be wise and another good form of PT ? I am very eager to get back to my weights, jump rope and other exercises and thought this may speed things up. Thanks and very informative video - notes.

[@eLuZiveMaRiio]

This is one of the best way to strengthen your wrist and overall grip. Hope u found that out for urself 5 years ago

[@silverfullbuster9177]

@@eLuZiveMaRiio lol. Have you tried this yet. I've got carpel tunnel and think this might be helpful?

[@Familyfeudlaughs]

@@silverfullbuster9177 Yes it would help. Even elbow problems. I’m doing them right now. Amazing exercise. Can’t emphasize enough on that

[@StevenCryar]

I've got a friend who plays professional baseball (no one you've ever heard of) and I've always noticed that most baseball players even if they arent really big guys have freaky muscular and defined forearms and I asked him for tips and he said pretty much the only forearm work most baseball players do is rice bucket work

[@twoblocksdown5464]

Wow, that's interesting

[@lots3799]

Can you ask him this? Sets? Reps? How many days per week? Which exercises for size only? This way I can save time, plus I'm not a ball plsyer.🤔

[@chasegainsovahoes663]

@@lots3799 just do it till failure, Ive been doing this for months now and my hands and forearms have increased odee

[@buck8266]

@@chasegainsovahoes663 how many times till failure per day and how many days should we workout per week

[@lorenzocarollao4185]

Close grip as hard as you can Flexion and extension of hand Supination Pronation Close you grips as hard as you can on the surface Enter witch an pinch and the extend your finger Pinch as hard as you can Pick the rice and grab as you can for 3 seconds Grab rice as fast you can

[@1013VS]

back when youtube videos were just videos and got straight to the point

[@gorkhaligorkhali2500]

Brave and stunning 😍

[@Gillysaurxx]

After how long until you eat the rice?

[@fidonol]

Bet she's gonna be happy with the results

[@maykmendo1]

I pair this up with IRONMIND grippers, towel hangs, block punching etc. Really love the versatility of the rice!!! Plus it's therapeutic as well 💪

[@chuckr9938]

Great video thanks for posting

[@benhayes9570]

Do the knee sleeves help? Are they necessary for these exercises?

[@xy1jm6ro6u]

no

[@MrEltigre79]

great vid! im giving these a shot! thanks

[@__G__-]

Slay queen

[@aerialabby]

How often do you replace the rice? Have you have any problems with bugs or anything? I find this to be excellent for Aerial Acrobatic work and would love to keep it around for my clients.

[@twoblocksdown5464]

Lmao, just keep it closed with some surfuce

[@jimmyroberts8331]

@@twoblocksdown5464 it’s a reasonable question. Do this enough and the residue binds to your sweat and can get grimy.

[@cautarepvp2079]

@@jimmyroberts8331 ye but what if you keep it closed... when you don't work out

[@slappy1031]

Thank God someone has posted this unique and innovative tutorial

[@RPRsChannel]

*_How important are these things:_* •The Width of the bucket, why so wide? •The Depth of the bucket, does it need to be so deep? •The Amount of rice, why isn't the bucket filled up more? •And a silly final question, does the type/genus of rice have any implication; is Basmati better than Jasmine rice?

[@pabloraventos6817]

The wide it doesn't matter if you can extend your fingers with both hands without touching the sides the depth more less it has to cover your forearms it not necesary to be so deep the amount of rice the same not to the top because you will have to pick up all and the tipe bought the cheapest one and thats it

[@lamainethetrain]

Okay. Thanks!

[@gwwasham]

I want to workout with Elaine!

[@sublime94]

I got a grip workout for her.

[@emZee1994]

haha! ^_^

[@Jack-tp5ji]

sublime94 hahahahahaha

[@giggityeffyou]

I wanna like this comment but is at 69 likes and I don't wanna ruin that lol

[@OdenthorIcefang]

She only does crush grip work. Not pinky/thumb pinch grips

[@briannaghey-hw7hj]

Avi you are the Woman!

[@farqueueman]

Legend! You do other real women proud.

[@terrysmith4889]

his main source of protein is little palestinian babies

[@lamainethetrain]

I have been doing this workout. It feels great. How often do you do this?

[@beanutbutterbaus]

I love you Avi!!!

[@erik1993]

Im just gonna grab the rice like this … prsshhhhhhh. PPPRRRRSSHHHHHHHHHHHH

[@justsaiyansteve]

I would like my rice cleaned by a professional.

[@AleXelerate8]

insane! perfect.

[@emmgee1938]

Out of curiosity, how often should you change the rice?

[@khanloveism]

Right after when they change into powdered form

[@anthonysmith894]

Never, most rive doesn't even go bad so if you got the right one and kept it stored properly after use, you could even eat in the future.

[@xxMoonraker007xx]

@@anthonysmith894 What would you consider as "the right one"? Which type of rice is the best for this exercise and storage?

[@studentoth9416]

Can i do this exercise everyday?

[@fatboyhoops4020]

Will it thicken hands

[@alicereader]

This is so shaolin!

[@wheresjimmy5875]

Steve Carlton of the Phillies did this back in the 70s. Hall of famer

[@notworthshiiitts]

Dude i counted it was on 19 reps 😑im disappointed to say the least 🤣just kidding . Have a rice day

[@Jorafa2011]

Hello Avi, great tutorial. Can you do it with sand? I am afraid of mice and I intensely dislike wasting food.

[@Jorafa2011]

Sorry Rob, great video. Could you ask Avi about the sand? Thanks.

[@Jorafa2011]

Thank you Rob.

[@minamur]

wash your hands before handling the rice, rinse it before you cook, keep a lid on the bucket.

[@josephchambers7322]

This was posted 4 years ago, so I'm sure you have the answer to this. But if not, yes. You can use sand. As a matter of fact, I'm surprised more people don't. Rice gets moist from hand sweat and humidity, causing it to become sticky, gummy. Not to mention your own concerns.

[@maikatideibaskapanaumrqlatupa]

@@josephchambers7322 so does sand though...

[@thecosmy1]

do you think that this will help with hand thickness, not only strenght?

[@allaboutroofing2]

Yes

[@The__Josh]

This is my pre-workout

[@whatusay8502]

this is crazy his forearms probably feel like they want to explode

[@JamesPawson]

This is how you get mice in your gym.

[@Jack-tp5ji]

You put a lid on the bucket to stop mice from being attracted

[@raunakghosh3552]

Being an indian.. I'd get my ass whooped if someone sees me playing with rice or any food for that matter

[@user-vn9js9yn1j]

Bro. Im an asian.

[@snuscaboose1942]

Get a bucket of rice of a type that no-one wants to eat.

[@xamurai00]

''The fighter'' movie brought me here.

[@christmasisawesome9348]

I had a meal right after this. Instead of inserting a spoonful of cooked rice into my mouth. It hit my chin instead.

[@ShawnGenX]

Does the type of rice you use matter? Because some rice is very fine compared to other rice that is thicker.

[@tweetycheeky8741]

nah doesn't matter. they'll all dry out your hand anyway, so moisturise. dig deeper into the rice if you want a more challenging work out

[@ZWATER1]

Ty

[@mrjcbuc]

how deep is that bucket, and how much rice?

[@SYMBIOTEDINOSAUR]

This will surely get me all the girls

[@FRYSMASH]

The forearm pump is real!!

[@Sweatyspaaghetti]

Soo would it matter if your hands are moist?does that play a roll in anything?

[@iiiaa446]

Looks crazy

[@slimshady8129]

Does long grain work?

[@mrm8818]

Whats the training frequency for this grip routine?

[@gotttchyaaa9581]

+Rob McLeod (Frisbee Rob) Great vid Rob does this workout build muscle around wrist

[@jasonvoorhees8899]

@@gotttchyaaa9581 what did he answer ? Do you still remember ?

[@gotttchyaaa9581]

@@jasonvoorhees8899 he never replied

[@1XMuleX1]

@@gotttchyaaa9581 Unless you store fat in you're forearms you will have to stretch the tendons to see any real results.

[@mrm8818]

@@jasonvoorhees8899 He did reply, i think he either said every other day or 5 days a week. im sorry i can't recall it was ages ago.

[@dylanl9532]

That looks like some shaolin stuff...

[@stardaddyo9]

Roger clemens did this for hand and wrist strength

[@ragztworichz4550]

hey i know your videos been out awhile ... maybe this will help with your answer but i notice the speed of your exercises, you say 20 reps, and i feel like i blink and your done surprisingly fast but is there a point to the intensity? or would it be more beneficial to really squeeze fatigue work and feel the muscle contracting each rep considering they are harder to form small fibre muscle groups ? thanks :)

[@balbibou]

if you think about typical exercices, eventually you want to stop just before the fatigue for strenght, and you go for fatigue if you want hypertrophy. YOu use longer rest times for strenght, and shorter for hypertrophy. YOu can also train for longer periods (reps) + fatigue with short rest times for endurance. In fact, depending on your goals, you could mix strenght + hyper, strenght + endurance and so on. Just a crude example

[@i-yangh1384]

could you replace it with sand/glass beads to reduce food waste?

[@slasher4050]

Yes

[@nalissolus9213]

I also imagine that it will slowly get moist and mold will start to populate the whole thing.

[@maximechopin2600]

I don't understand what I'm doing wrong but I'm getting no difficulty from this

[@ernesttoric4192]

squeeze harder

[@FodderForFreedom]

Uncle Roger wants you to wash that rice.

[@WillHal1000]

Im curious if you can use gravel for this type of training?

[@edi9892]

I doubt it. You'll definitely ruin your fingernails, if not more....

[@lenorencepayton6879]

😂😂😂 You can

[@harlemsilk148]

Go ahead and try it...... You can do it!!

[@lusthateenvy]

I prefer to use broken glass.

[@Eragarev]

Would be nice if every time I did a grip workout, the skin on may palms didn't get all torn up.

[@Sonicstillpoint83]

I’m sure you’ve already found the answer, but if not, you could always get a container of black theraputty, the extra firm stuff like what they use for occupational therapy with hand injuries. That would be one way of not tearing up your hands.

[@aldosanchez374]

Stop being a bitch

[@insertmalee3771]

thank

[@paulmaloney2383]

I may get a few stares taking a bucket of rice with me to the gym

[@MucaroBoricua]

I'd prefer to use the pair of sweater monkeys in the video introduction. Might not have the same gains but it would certainly be more fun.

[@taylorburke5388]

What size bucket should I buy

[@lots3799]

5 gallon. 40lbs. rice. Leave a few inches from the top.....

[@RoosterGis]

I think you can use the rice more than once.

[@thehoopes9556]

Good to do with feet also.

[@harlemsilk148]

Why in the HELL would anyone want strong toes?? Bored, idiot!

[@maxg8766]

Harlem Silk Well, a stronger foot arch increases stability, but you can get the same effect as he’s doing by just walking around barefoot

[@birddaddydetta]

Does this work with Sand as well?

[@johndavidsalvacion7706]

Really my hand starts to blead becost I did the opposite I punch the rice the I realize every day that I did this my hand is no longer bleeading and my hands is getting harder and harder

[@asantaimeep]

. . . how many braincells do you own

[@HuckingPlastic]

@@asantaimeep He probably eats the rice.

[@Matto_Harvo]

Does wheat work?

[@mortgagefinancing5558]

wouldn't sand be better ?

[@BlueHefnerT]

My bad, Will this help with rehabbing tendonitis in the forearm/elbow area? And how many times a week ? Thanks!!

[@dajlahabdal1748]

I’m 10 years late but yes just do it lightly

[@jovilou4974]

This work with sand?

[@cadesfunny]

If I'm not mistaken, you may be right.

[@iFlowWithTheGo]

Does this toughen the skin or causes calluses?

[@User-four20]

it let you punch through wood and bricks

[@Lavrec]

After each exercise he eats the whole bucket

[@Wavemaninawe]

I was a bit sceptical at first because 'Dirty Rice' sounds like some kind of shady sexual manouver. Really good exercise though. Thanks! :-)

[@conflick5608]

This is what i exactly do at a rice market

[@Günter-u9k]

Warum REIS und NICHT einfach SAND? Das würde mich ENORM INTERESSIEREN? 👊🥋💪

[@BushCampingTools]

Check my vids on lifting stones for grip strength, poor man's Pangai noon jars.

[@Omar-on804]

love the workout, but how do you keep the rice from becoming moldy?

[@Cwindley]

Cook it

[@cautarepvp2079]

@@Cwindley if you cook it you can't train again or can you?

[@desperatechihuahua7035]

to think all this time the shaolin monks trained this for years.

[@hearts4leya]

I SAW YOU AT SCHOOL

[@SuperKavash]

Note for everyone, it doesn't work with Mashed potatoes...

[@slowfall8957]

Damn should have read this earlier

[@Mani_Matter]

Rice don’t fight back