Wrist Exercise

[Cougar_v203]

I was wondering what are some good exercises that workout the wrists?

[Tosh]

Too.......many........jokes........must......mock. ...........post!

I got a powerball! It's great fun.

I'll try find a link!

Here we go!!!

Powerball (http://www.powerballs.com/)

[Telsun]

Wrist roller (a bar, rope and weight), chishi (okinawan training aid), wrist curls, reverse curls.

I favour the chishi over all off them.

[YODA]

Any big compound lift that involves gripping a heavy bar. Deadlifts for example. Some people use a thick bar to increase the grip requirements.

[Tosh]

Originally posted by YODA
Some people use a thick bar to increase the grip requirements.

Or you could wrap a towel around your standard one too!

[YODA]

Sure - good idea.

Hanging a towel over your pull up bar and gripping it for pull ups / chins is great too.

[Tosh]

Originally posted by YODA

Hanging a towel over your pull up bar and gripping it for pull ups / chins is great too.

Oww,owww,owww ow.

That must be uber draining! :D

[YODA]

Originally posted by tosh_spice


Oww,owww,owww ow.

That must be uber draining! :D


Yup - it's a killer :D

[Andy Murray]

Cord, stick & something heavy.

Attach cord to stick and secure the other end to the weight.

Lift the weight wrapping the cord around the stick, by rolling the stick, with a hand on either end of it.

As used *alledgedly* ;) by Bruce Lee.

[Cougar_v203]

so for the stick and cord thingy you just have your foot on the other cord while you do wrist curls?

What kind of cord should I use?

[Telsun]

so for the stick and cord thingy you just have your foot on the other cord while you do wrist curls?
This site might help: http://www.jumpusa.com/wrist.htm

My wrist roller is a cut down broom stick, a piece of old rope (found on a farm) and a couple of old weights. I doubt you'll be able to use much weight this exercise kills your forearms;)

[sn0w8lade]

Yeah this exercise hurts like hell!!!!!!!

[Cougar_v203]

oh those! I did those in weight training. They do hurt but not alot :)

[Telsun]

oh those! I did those in weight training. They do hurt but not alot
Who are you? Popeye!!!:D

[Telsun]

You may also be interested in this site:

http://www.ironmind.com/crushed.shtml

I have been racking my brains to try to remember what they are called. They really know their stuff when it comes to grip.

You may also wish to try:

Okinawan gravel bag - A canvas bag filled with gravel hung from the ceiling. Swing it and catch it using a tight grip. Excellent for developing timing in your grip.

Kame - Okinawan Jars - Grip the rim of a heavy jar, one in each hand and perform various movements. Like slow and controlled lateral raises, etc.

Grip test - take a heavy barbell plate i.e 20kg and pinch grip it for as long as you can.

Hangman - Grip the chinning bar and just hang for as long as you can. You can always add additional weight with a weight belt.

Are you currently doing anything for grip?

[pgm316]

I worked on a building site for a few years, that worked!!! ;)

[Cougar_v203]

ummm i'm not into construction.
If i was new york would be in ruins ;)

[Cain]

Hi Cougar, I had listed some exercises a few months back hope they will help you -

You can try some of these exercises for ur forearms -

Hold a newspaper in ur hand and crush it with ur hand, hold the crushed newspaper in a tight fist in the end and crush another when finished

Pulling objects can help a lot

Make a tight fist and roll ur wrists for about five-ten minutes and then reverse the direction

Hold something which can't be crushed and try to crush it as much as u can get a really strong grip on it and hold this position for as long as u can

Forearm curls -
The plates should exist only on one end of the dumbell ur hand should be holding the other. u rest ur forearm somewhere and then curl up ur wrist and back down

Forearm extensions -
You hold the weight straight out in front of u and hold it there for as long as u think is necessarry

Also I got one of these power gripping thingys in which u crush a strong spring attached to plastic handles, otherwise u can even try crushing rubber balls or huge wads of paper in ur palms.

Not sure if I left anything out, I do these exercises randomly thru my life :D

|Cain|

[Sean O]

Something that I've found can work well is take two thick, heavy books, and hold one in each hand, but do it fingers down. Try and keep the books in your hands without them slipping out.

[Cain]

A small note cougar if I may -

Don't expect your wrist to get large there's no exercise to make your wrist bigger, what we are talking about are forearm exercises

|Cain|

[Cougar_v203]

well wrist, forearms, same difference.
thanks for the help yall :)

[YODA]

Originally posted by cain_charlie
A small note cougar if I may -

Don't expect your wrist to get large there's no exercise to make your wrist bigger, what we are talking about are forearm exercises

|Cain|


Oh I dunno - I once whacked a guys wrist hard with a big stick and it got much bigger quite quickly :p :p :p

[Cain]

ROFLMAO!

Don't have the guts to try that one :D

|Cain|

[Cougar_v203]

lmao.
i don't have the balls for that kind of stuff ;)

[mrman]

For the wrist roller excercise which direction do you "roll" the rod/bar? When your lifting the weight, do you rotate it towards yourself or away from yourself?

[Cain]

Both ways, they work diff muscles on the forearms that way IMO

|Cain|

[Zamfoo]

you could walk around carrying heavy stuff like big honking dumbbells until you drop 'em

[Kat]

I second compound weight moves,Wrist roller,rope work or finger borads and timed Dead hangs.

Iron Minds Captins of Crush are the hand grippers to buy but use carefully.Definatly buy the trainer

Grip Machines that take plates are out there but I wouldn't bother about spending the money.

Honestly I think your better just getting a job as a brickie labourer for a period,or chop some wood.

Heres one,get 2 water jerries (fill them up) find some stairs or a hill and carry them up and down for a session.

Or start Rock Climbing

[TheMachine]

wrist curls and reverse wrist curls are a good place to start. YOu can also use the wrist roller

[Cain]

Whoops sorry, typed that at 2:30 am in the night :o

You have to roll the wrist roller upwards - that's where the resistance will be, I don't have one so maybe there will be resistance who knows ;)

|Cain|