Bend the Horseshoe

Daily Grip Exercises (Weeks 1-2)

Use grip trainers or squeeze balls daily to improve your hand strength. Start with 3 sets of 15–20 squeezes, progressing to stronger resistance over time.

Wrist Flexor and Extensor Workouts (Weeks 1-2)

Add wrist curls and reverse wrist curls using light weights (2-5 lbs) or resistance bands. Aim for 3 sets of 12–15 reps to build wrist stability and strength, which is crucial for bending metal.

Thick Bar Holds or Towel Grip Holds (Weeks 1-2)

To simulate the difficulty of holding a horseshoe, use a thick bar or wrap a towel around a barbell or pull-up bar. Hold it for as long as you can (aim for 15-20 seconds), working up to 3 sets to build the endurance needed for horseshoe bending.

Start Bending Lighter Steel (Weeks 3-4)

Begin with lighter metal rods or rebar. This will get you used to the bending motion without requiring the same level of strength. Hold the bar at both ends, placing your hands close to each end, and use controlled force to bend it toward the center.

Learn “The Crush” Technique (Weeks 3-4)

Position the metal so it presses into the palm of one hand while the other hand wraps around the top. Apply pressure by pushing one hand forward and the other back. This technique builds the power you’ll need to control and twist the horseshoe later.

Focus on Breathing and Core Stability (Weeks 3-4)

Practice breathing techniques to keep a steady flow of oxygen to your muscles. Tighten your core with each bend or twist to keep your entire body stable and focused on the task.

Wrap and Hold the Horseshoe (Weeks 5-6)

Use a small towel or wrap to protect your hands. Hold the horseshoe as if you’re about to bend it, feeling its weight and getting used to its shape. Hold for 15-30 seconds to build comfort.

Practice Short Bursts of Pressure (Weeks 5-6)

Begin applying light pressure to the horseshoe, aiming to make small bends or flexes. Focus on small progress and practice staying calm under pressure.

Increase Force Gradually (Weeks 5-6)

Each day, add a little more pressure. Don’t try to fully bend it just yet—getting comfortable with small movements builds both confidence and technique.

Set the Horseshoe in Position (Weeks 7-8)

Place the horseshoe in your hands with a secure, steady grip. One hand should push forward while the other pulls back in “The Crush” motion.

Use Controlled Breathing (Weeks 7-8)

Take a deep breath, then slowly exhale as you apply maximum pressure. Focus on keeping the movement controlled and steady.

Apply Maximum Force and Begin the Twist (Weeks 7-8)

With a firm grip, bend one side inward. As you gain momentum, twist your hands in opposite directions to add a twist to the horseshoe. It may take several tries, but stay patient and focused.

Practice Regularly (Weeks 7-8)

Horseshoe bending is about consistency. Try bending and twisting a few times a week, gradually building up strength and stamina.