Biomechanics: wrist position and the 35-3-5 rule

Can a simple one-second squeeze predict your risk of cardiovascular disease, cognitive decline, and all-cause mortality? Dr. Jordan Feigenbaum and Dr. Austin Baraki explore why grip strength has become the go-to metric for the longevity industry and why most people are interpreting the data incorrectly.

Timestamps:

• [00:00] Intro: The Longevity Industry’s Thermometer Error
• [01:42] The Neuro-Axis: Anatomy of a Maximal Squeeze
• [06:43] The 35-3-5 Rule: Biomechanics of Grip
• [09:12] Asymmetries and Clinical Red Flags
• [17:31] Dynapenia vs. Sarcopenia: Why the Hand Fails First
• [18:41] Normative Data and the PURE Study Statistics
• [27:16] Genetics, Lean Body Mass, and Predictive Power
• [31:44] Absolute vs. Relative Grip Strength (The Metabolic Signal)
• [37:03] Bro-Science Beatdown: Neural Jitter and Training Readiness
• [42:19] The Extensor Training and "Grip Maxing" Myth
• [45:13] Programming: Systemic Training vs. Indirect Grip Work
• [48:10] The Straps Debate: Are You Killing Your Gains?
• [52:03] Final Verdict: Hierarchy and Health Priorities

Key Takeaways:

• Grip is Systemic: Handgrip strength tests the integrity of the entire system, from the motor cortex in the brain down to the tendons and bones. It is a proxy for overall muscular quality and neurological health.
• Predictive Power: According to the PURE study, for every 5 kg decrease in grip strength, there is a 17% increased risk of cardiovascular death and a 7% increased risk of non-cardiovascular death.
• The Sarcopenia Floor: Clinical "red zones" for probable sarcopenia are <27 kg for men and <16 kg for women.
• Relative Strength Matters: Relative grip strength (Grip Strength ÷ BMI) is a more accurate predictor of hypertension, diabetes, and dyslipidemia than absolute grip strength alone.
• Don't Chase the Test: Direct grip training (crushers, etc.) obscures the predictive power of the test. To improve health, focus on indirect systemic resistance training (training the whole body) rather than "gaming" the thermometer.

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