how could I achieve stronger wrists?

[1eo]

I'm sure the best way to condition my wrists is by practicing hapkido more often :D ...

However, it's not that easy for me to find a partner and my Hapkido classes are too far apart .

Does anyone have any suggestions??

Thanks a lot!
Regards,
Leonardo

[Prophet]

Punching the heavy bag works nicely.
Wrist curls might also be good.

[Dr.Syn]

Wrist curls...Forward, reverse,increasing the weights and reps when it becomes too easy..Me I do 3 sets of 13 reps..I have the weights all ready waiting on the floor by the bench..I start with 10lbs and increase 1 pound for each new set..No resting I do them non-stop..

[JimH]

We need strength and flexability in our wrists.

For Flexability do your Hapkido and stretches.

For wrist strength do weighted work:
wooden sword work (which is what they do in aikido to help wrist strength)
Iron Bar or pole (using it like a sword)
Wrist curls and wrist extension with a barbell.

[1eo]

Thanks guys... :D

[Roual]

I think it's Pavel who suggests pushups on the wrists or on the fists to strengthen the ligaments. Personally, I found that just stretching them (trying to make your thumb touch your forarm) strengthened mine quite alot

[TheCount]

For the joint pressups on the wrist maybe, stretches for flexibility and things like thors hammer and grips for muscular strength

[Alexander]

I think this is where practicing weapons comes in handy. Nunchaku are great for wrist strength, and I'd guess - but never have tried - escrima sticks would be good too.

[minimal]

Fist push ups are invaluable. Punching a bag is important too, as impact prepares the body for impact in it's own way.

Try stretching in every possible direction. An additional advantage is it gives you more flexibility if a throw or wristlock is applied, sometimes with flexible wrists there's a way of slipping or counterstriking.

Try doing curls in each of four directions, inner (towards the soft part of the wrist) and outer being the most important. As with all weight training, you need to be sensible and get the body used to it (your muscles may be strong but your ligaments and conective tissue might need exposure to adapt to the stresses), but eventually you will want to do 8 - 12 reps achieving temporary muscular failure for maximal effect.

Additionally, carpentry, specifically hammering nails all day does it. Anything where you are creating or modifying force on a stick or bar, etc.

[Coges]

I found that after recovering from hand surgery that curls were recommended to strengthen my wrists. Especially when gripping a weight straight out in front of you and turning your hand over and back was the best for me.

Also, as a side point, has anyone ever heard of or used a Gyrotwister?

http://www.gyrotwister.com.au/

I have been told they are great for grip and wrist strength but have never had any personal experience with them myself.

[Prophet]

Also, as a side point, has anyone ever heard of or used a Gyrotwister?

http://www.gyrotwister.com.au/

I have been told they are great for grip and wrist strength but have never had any personal experience with them myself.


Indeed they are very great, but here is a better brand ;)

http://www.powerballs.com/

[Alexander]

YES. POWERBALLS ALL THE WAY BABY!!! I'VE TOTALLY FORGOTTEN ABOUT THAT THING AND ITS SITTING IN MY DESK DRAW!!!!!

Thanks for the reminder.

[Coges]

Indeed they are very great, but here is a better brand ;)

http://www.powerballs.com/

Is there any difference between the powerball and the gyrotwister? I have easy access to the gyrotwister as there is a stocker not far away but I would have to get the powerball imported. If it's worth it I would get the imported one, but is the difference that great?

[minimal]

I forgot to mention that doing massage strengthens wrists and hands, pretty much everything.

And your partner will not mind when you ask for their help training!

[MacKiDo]

I'd assume that what you are really asking is how to increase the strength in your forearms and grip,. since your wrists really don't have any "strength" per se. In addition to what's already been suggested I recommend lots of chin-ups, and exercises where you spin a wooden or plastic dowel like an airplane propeller.

[delete me]

Ok, I got one of those gizmos. Very good for sthe wrists and forearms, but all the sites you have posted are really expensive. £25.00?????!!!!!!

Try this site, only £9.00

http://www.cotswoldoutdoor.com/Cat/111513?Ref=

[HapkidoScott]

I don't know about those other gizmos but if you tie a piece of rope to a 5 or 10 pound weight and then tie the other end to the middle of a bar or dowel. Have enough rope so that when you stand with your arms straight out from your shoulders grasping the bar the weight hangs just above the ground. Now roll the bar lifting the weight up and then roll it back down. This works great for forearm strength and grip (doesn't cost much either!). Enjoy! :)

[Poorly knee]

I found hand grippers quite good.
They mainly strengthen the fingers but they also strengthen the wrist.
They're also so small you can leave them lying around at work and have a play when you have a few minutes kicking your heels.

[Eero]

Wrist curls, wrist extensions and wrist push-ups have done miracles for me.

[1eo]

Wrist curls, wrist extensions and wrist push-ups have done miracles for me.

I'm sorry English is my second language.... what is a wrist push-ups?


Regards,
Leonardo

[Eero]

I'm sorry English is my second language.... what is a wrist push-ups?


Regards,
Leonardo

My mother tongue is Finnish.

By wrist push-ups I mean doing push-ups not with your knuckles or palms but with your wrists. Place the back of the hand to the floor so that your wrist touches it. I must warn you that I don't really know if they are safe to do. I got the habit of doing them from my kung fu training and have found them useful. It is painful at the first and the main idea is not to hurt your wrists. Keep that in mind.

[wild_pitch]

hmm i am not so sure about wrist push ups. how can they possibly make your wrist stronger? IMHO i would stay away from those. push-ups work your chest.. and your triceps not really your forearms. which is what you want to excercise for grip strength.

do overhand pull ups on a chin-up bar..

http://www.doctorworkout.com/img/exercises/pull-ups2.gif

this will work your back and biceps too.

or use one of these..

http://www.muscletalk.co.uk/images/grip-ebook-gripper.jpg

i also find dead-lifts help my grip strength as well.

http://www.topendsports.com/fitness/tech-deadlift.htm

you might get some better responses on the health and fitness section about a good safe workout if you are interested.

By wrist push-ups I mean doing push-ups not with your knuckles or palms but with your wrists. Place the back of the hand to the floor so that your wrist touches it. I must warn you that I don't really know if they are safe to do. I got the habit of doing them from my kung fu training and have found them useful. It is painful at the first and the main idea is not to hurt your wrists. Keep that in mind.

[Hapkido Student]

Dont focus so much on strength but on flexibility dont get me wrong its good to have strong forearms-wrists but then u gotta understand that in hapkido its not so much force as it is technique

[wild_pitch]

mmm both strength AND flexability are key.

having both will only make you better.

Dont focus so much on strength but on flexibility dont get me wrong its good to have strong forearms-wrists but then u gotta understand that in hapkido its not so much force as it is technique

[Hapkido Student]

Even though this seem's to be very original but even simple push-up's effect the wrist and you should get a book or dvd on physical fitness for martial art's. Better yet you could hop into the health and fitness forum im sure they could help you in no time.

[Nevada_MO_Guy]

Hold a 6 foot staff in the middle.

Rotate to the left as far as you can.

Rotate to the right as far as you can. Thats one....do 100.

Switch hands.

To make it as challenging as you can stand, twist faster.

[wild_pitch]

like i said, push ups generally work your triceps and chest muscles. they DO NOT work your forearms with any kind of real benefits.

Even though this seem's to be very original but even simple push-up's effect the wrist and you should get a book or dvd on physical fitness for martial art's. Better yet you could hop into the health and fitness forum im sure they could help you in no time.

[Bil Gee]

Wing Chun uses two exercises for strengthening the wrists that you may find useful.

A pole, as mentioned above, you can also just try lifting it up and lowering it to the floor repeatedly using just your wrists.

an exercise called Huen Sao (circling hands), hold your arm out in front of you with your elbow in front of your sternum and about 1 fist distance from your body, pull your thumb back on itself as much as you can bend your hand at the wrist so that your fingers are pointing upwards and towards your face your wrist shoud be bent as much as possible. Slowly circle your wrist around as far as it will go, remembering to keep your fingers straight and your thumb pulled in.

When you get to maximum rotation slip round and start again.

You can save time by doing both wrists at the same time.

Do this about 50 times with each wrist to start with.