Wrist strengthening

[Shibby!]

Any ideas of strengthening those wrists.

I do quite a bit on them, they dont seem to get any stronger, forearms do though!! :)

I use some weights, and work them in circles. Also side to side and up and down.

Any one got anything else that really works?

Nick

[Uniment]

The forearms will always get stronger when you work the wrists. Remember, your wrist isn't a muscle, it's a joint. I would recommend that you stop moving weights in circles and side to side, that could cause some serious tendon damage.

Instead, if I were you, I'd do isometric excersizes with my arm, and stretch constantly. Isometric excersizes are when you hold a certain position for an extended amount of time. For example: Holding horse stance for 10 minutes is an isometric workout for the quadriceps (thighs).

Don't make the mistake of treating your wrist as if it were a muscle, you'll wind up with arthritis or damaged tendons.

EDIT:

The reason why i know is because I used to be focused on nothing but kung fu, developing my Crane style. Crane needs extremely strong wrists and I would always try to workout my wrists in some way. Good thing I stopped before any real damage was done, my left wrist constantly cracks whenever i move it in a certain direction.

The kung fu training that my teacher gave me was helpful, but what I did wrong was treat it like a muscle and do things other than what my sifu told me to do, I thought i'd be getting ahead of lessons and improve quicker.

Listen to experience, yes there are ways of strengthening the joint, but its not how your thinking. Stretch it very often, excersize moving it without any weight, and do isometric excersizes with your arm where your wrist will have to support your own natural weight and adapt to the pressure.

EDIT 2:

Types of isometric excersizes that could help you would be doing pushups with your hands in different fists and shapes but not actually doing the pushups. Go down half-way and hold it there for as long as you can, then do sets of that.

[Shibby!]

Thanks i will give that shot!

I thought though with the muscles improving and being worked that the tendons would also get used to the movement and get stronger.

The wrists are pretty flexible as they are, when i get techniques done on me, people can "put the pain on" very easily on the wrists, especially locks that are supposed to hurt on the sides of the wrist. The elbows, shoulders etc people find it much harder make me tap, in comparison with other people at my school, which i thought was because i do quite a lot of weights. Which i though was strengthening the tendons and the joint itself.

I have been to physio for hurting my ankle, they said i had tendon and ligament damage and gave me the rubber band thing to work my ankle in different directions, side to side, up and down etc. This was against a light force to strengthen it up.

I figured that this would be the same for the wrist.

Opinion?

Nick

[Gi Ma Ja Se]

just a thought, how about an isometric exercise holding a push up position on your knuckles??? you would be using your wrists for stablisation and would definately work them... or you could move to focus mits and heavy bag??? just an idea??

[psbn matt]

you could try kuk sa nim's exercise routine.

1) with the forarms horizontal, push the palms together
2) with the forarms horizontal, push the finger tips together
3) with the forarms horizontal, interlock the fingers left palm up, right palm down and pull apart
4) opposite of no 3
5) do the same as no 3, but behind the back
6) opposite of no 5

all of these should be done for 1 min each.

also you could start doing wrist push up's, work up the strength in your wrist's and then try jumping from wrist to palm and back again in push up position (like claping push ups) and finally do 2 hand and 1 hand cartwheels on the wrist.

[Shibby!]

you could try kuk sa nim's exercise routine.

1) with the forarms horizontal, push the palms together
2) with the forarms horizontal, push the finger tips together
3) with the forarms horizontal, interlock the fingers left palm up, right palm down and pull apart
4) opposite of no 3
5) do the same as no 3, but behind the back
6) opposite of no 5

all of these should be done for 1 min each.

also you could start doing wrist push up's, work up the strength in your wrist's and then try jumping from wrist to palm and back again in push up position (like claping push ups) and finally do 2 hand and 1 hand cartwheels on the wrist.

Forarms hoizontal for 1 and 2?

I am trying this now, and my wrists dont bend all the way round. Do you mean vertical?

If you do mean horizontal where should the arms be? and how do the wrists turn round?

Nick

[davefly76]

Forarms hoizontal for 1 and 2?

I am trying this now, and my wrists dont bend all the way round. Do you mean vertical?

If you do mean horizontal where should the arms be? and how do the wrists turn round?

Nick

does he not mean in a prayer postion? with elbows out, forarms parallel to the floor?

[Choiyoungwoo]

Uniment makes some very good points, You can F#*K up your wrists permanently if you mistreat the joint.

Find a expert in joint strengthening (not a personal trainer). You should probably look outside of ksw/MA for this. Look to the pro or college level, preformance specialists who know how to give you the results you want w/o a high level of risk for future damage.

[psbn matt]

does he not mean in a prayer postion? with elbows out, forarms parallel to the floor?
thats exactly what i meant, thank you.

you could also take up drumming, as drumming is all in the wrist action it will help strengthen your wrists and your forarms, with the added bounus of making your dahn bong strikes faster.

[Grippereeno]

Good pointers all round i think. Remember that wrist movement is controlled primarily by the muscles of the forearm, exercising those muscles will bring about favourable changes in the tendons that surround the wrist. The wrist also has a fibrous capsule and a number of ligaments that add to its stability repetitive 'stressing' of these structures through things like techniques weapons etc will cause it to thicken adding to its stabillity.

[Incredible Bulk]

exercises for the forearms...

1) wrist curl A, palms down, elbow supported by the knee, curl a dumbbell upwards. 15 reps x 3 sets

2) wrist curl B, palms up, elbow supported by the knee, curl a dumbbell upwards again. 15 reps x 3 sets

3) with a piece of rope attatched to a thick rod, attach the other end to a dummbell plate, now twist the rod with both hands to hoist up the weight, then slowly down. 10 reps x 3 sets

the forearms are like the calve muscles, very stubborn to grow but strong! Hence the higher rep count

[AZeitung]

Any ideas of strengthening those wrists.

I do quite a bit on them, they dont seem to get any stronger, forearms do though!! :)

I use some weights, and work them in circles. Also side to side and up and down.

Any one got anything else that really works?

Nick
I wouldn't worry too much about moving weights in circles doing tendon damage. Like any other part of your body that you can move, your wrist has muscles attached to it, which you can strengthen by moving weights. Just, as always, don't go too hard.

Wrist curls are a good way to strengthen your wrists/forearms, and are generally recommended by weight lifters, and as far as I know, people who study personal training (at the university level, not just guys who wrote in for certificates by mail order) say they're OK. Obviously if you feel like you're hurting yourself, though, you should stop.

You might also try hanging a weight from a PVC pipe by a string, and rolling up the string by turning the pipe.

edit: I see that's already been suggested.

[Kintanon]

Get a length of PVC pipe, something pretty stiff, 3/4 inch or better and about 4 feet long, cut a notch in the top and bottom, bend the pipe a couple of inches and tie a rope from one end to the other. You should have what looks like a long bow. Now hold the pipe at the center with your left hand, arm extended, grab the rope with your right hand and pull it back across your chest. Then slowly release. If the tension isn't enough for you to feel it across the chest and in your arms some you can bundle 2-3 pieces of pipe together or use a slightly thicker piece.

The reason I suggest this is because Bow Hunters tend to have very powerful wrists and forearms.

Kintanon

[Shibby!]

THANKS!


Some really good suggestions there! I have been trying some of them already!

Obviously wont see any results for a while yet. :)

Nick

[KSW_123]

If you want to work the hand as well as the wrist I use something called a power web.

here is a link to it, http://www.fitter1.com/dynamic-hand-therapy.html#339

I don't know if they ship to UK or not.

[CJ]

couldn't you just work on your bong hyungs and get the same deal.

[dimmak]

I got really strong wrists from wrestling, you could too. and this post was not a troll.

[ember]

I guess that would depend on the kind of drumming you take up, and whether it includes drumsticks or not. A lot of my doumbek rhythms seem to use either finger strikes or the whole arm / shoulder.

you could also take up drumming, as drumming is all in the wrist action it will help strengthen your wrists and your forarms, with the added bounus of making your dahn bong strikes faster.

[KSW_123]

I got really strong wrists from wrestling, you could too. and this post was not a troll.
I agree with you. Some of the guys with the strongest wrists that I have practiced with have been wrestlers. I have limited experience, 5 people who wrestled at college level, but I found that there wrists were very hard to manipulate but IF I got them, the pain they felt was excruciating. I don't have a good explanation for this, as I don't have enough personal experience with wrestling and the way they train. One of these guys has been doing Kuk Sool for seven years now and his wrists are still sensitive, particularly to techniques like KBS#5. Not that it matters much, he can still pretzel me half the time.

[Shibby!]

Power web looks interesting.

What kind of excersies can you use on it? i can only work out excersies for fingers on it.
Does it work?

I do quite a lot of weights etc, so my wrists are reasonable stong when being pushed back. (arm curls etc)

I have found out that gymnasts have weak wrists! :) Yes i used to be a gymnast! I have met quite a lot of ex-gymnasts that are pretty buff all over, but their wrists while still big, and pretty weak.

But when pushed forward or to the side, i almost tap instantly, its extremely sore. It seems like its just too easy to get me to tap, from pushing the wrist forward or to the side.

Nick

[Silentmonk]

Is this wrist strength for techniques that you want Nick? or just in general? One of the best ways i found for strengthening my wrists for techniques was a trusted partner. They crank the technique on with steady pressure as opposed to a snap take you to the point your flexibility will allow. You press back resisting the technique and straighten your hand to its natural position. Has worked a treat for me, just build up the pressure more and more as your wrists get stronger. I always find that strengthening something in the plane that it is being used and the way its being used works best for me. :)

[Silentmonk]

I have just thought though that apparently entity has a really strong right wrist. You might wana ask what his training routine is. lol :D Sorry it was only a matter of time though. And as in all self defence situations the pre-emptive strike is best. lol :D

[Unknown Entity]

yeah a good and trustworthy technique partner is great. Take you to tapping point slowly and gradually building up the resistance will condition your wrists for techniques.

And as for my right wrist.....it was strong until I found a good women to take over...lol...frees up my hands now for a beer and slice of pizza.. :D :D

[Silentmonk]

And as for my right wrist.....it was strong until I found a good women to take over...lol...frees up my hands now for a beer and slice of pizza.. :D :D

Oh and in case anyone is wondering this isn't bad grammer from Entity he actually dates identical twins lol :D

[Shibby!]

The strength was mainly for techniques, they really kill me sometimes.

i have been doing the techniques on myself and straightening the wrists myself, but i can only do that with so many! :)

Nick

[Silentmonk]

The strength was mainly for techniques, they really kill me sometimes.

i have been doing the techniques on myself and straightening the wrists myself, but i can only do that with so many! :)

Nick

Ok another thing i do when strengthening my wrists on my own (shut it Entity :D ) is use a short stick or staff to give me more leverage to resist against so crank the pressure on using these as a lever with your wrist in a lock and resist against it. :)

[Unknown Entity]

Ok another thing i do when strengthening my wrists on my own (shut it Entity)


Moi!!! I never said a word......but then again looking the way you do no wonder you have strong wrists!!!! :D

[KSW_123]

Power web looks interesting.

What kind of excersies can you use on it? i can only work out excersies for fingers on it.
Does it work?
They are great at building up the strength in your hands and forearms. They are not cheap though, because you need to buy all of them. The difference between light and heavy is huge. They will work the fingers any way you can think of, they are also good for grab and twist type motions. You can even do forward and reverse forearm curls. The reverse curls are unusual in the sense that you don't have to grip with your fingers. You can just shove your fingers through the web as far as they'll go, put the heel of the palm on the edge and lift.
They will help more with doing techniques than taking them though, might even tighten you worse in the beginning.


To overcome the pain of having techniques done on you I agree with Silentmonk. You just gotta take it and alot of it. Don't be in rush though. I think it takes at least a couple of years of hard techniques to build up a resistence to them.

[Dragon Brush]

I was in my obese friends bedroom the other day, and was delighted to find a powerball sitting on his dresser! I asked him about it, and he shrugged, gave it to me, and refused to let me show him how it worked. :D

So far I have only found hours of enjoyment in that tiny orb of gyro, and it KILLS the forearms.

[KSW_123]

I was in my obese friends bedroom the other day, and was delighted to find a powerball sitting on his dresser! I asked him about it, and he shrugged, gave it to me, and refused to let me show him how it worked. :D

So far I have only found hours of enjoyment in that tiny orb of gyro, and it KILLS the forearms.
Yeah, those are pretty cool as well.

[ember]

Jool bong seems to have the same effect, I've definitely noticed. Seeing as they are pretty light, I'm thinking it must be the angular momentum or such.

Joong bong too, to a lesser extent.

I was in my obese friends bedroom the other day, and was delighted to find a powerball sitting on his dresser! I asked him about it, and he shrugged, gave it to me, and refused to let me show him how it worked. :D

So far I have only found hours of enjoyment in that tiny orb of gyro, and it KILLS the forearms.

[AZeitung]

I can't remember what they're called, but they make those long, foam covered bars that come in weights of something like 9, 12, 15, 18 lbs, etc. One time I tried spinning those like a bong as a workout. Going back to my regular bong after spinning a 12 lb. bar for 10 minutes makes the bong feel really light. It's a pretty good workout for the forearms.

[KSW_123]

Jool bong seems to have the same effect, I've definitely noticed. Seeing as they are pretty light, I'm thinking it must be the angular momentum or such.
The little ball has the convience factor of not breaking things in your house, if you choose to use it at home. Otherwise you are correct, Jool Bong is a similar feeling for the arms.

[KSW_123]

I can't remember what they're called, but they make those long, foam covered bars that come in weights of something like 9, 12, 15, 18 lbs, etc. One time I tried spinning those like a bong as a workout. Going back to my regular bong after spinning a 12 lb. bar for 10 minutes makes the bong feel really light. It's a pretty good workout for the forearms.
I think the web site I gave previously has those bars as well. I've never used them though.

[Yohan]

The original idea of moving the wrists side to side, up and down, and in circles is an excellent way to slowly increase tendon strength in your wrists and forearms. Doing it with weights will probably hit your forearms really well (though I don't know what affect it will have on the tendons in your wrists. My old instructor did a similar exercise, and the difference between his wrists and mine was amazing. If you grabbed his wrists, he would move his hands to escape the grab. It was like his wrists came alive in your hands. He practiced a similar method. Powerball is good.

Another good idea is to get a long flexible stick, like PVC and just hang some type of weight from it and swing the stick around. It will exercise your wrists pretty good.

[MIKIO]

i remember reading in Tao of Jeet Kun Do (bruce lees book)
an exersise he used to do to strengthen the motion of his legendary one inch punch. sadly i have no detailed video clips but he made his own training implament like a small bar bell infact i think it was wooden!
with a sliding weight on one end that only slid about 4 inches up the shaft between two bump stops......

1) holding the shaft at the bottom with fist clenched and tilted downwards
2) quickly snaping wrist upwards (and wrist only not whole arm!) this apparently was the striking motion!
3) slowly tilting fist back to original position and repeat as many times as you like

again not sure of the damage if any at all to tendons / ligaments
hope it gives som ideas!

cheers Mikio :D

[gaz27]

Moi!!! I never said a word......but then again looking the way you do no wonder you have strong wrists!!!! :D
and he has hairy palms :D

[Silentmonk]

and he has hairy palms :D

My eyesight sucks too!!!!!! Ah but then at least I am like the girl in the cafe that told me "...Oh don't.......I've already had it today" :D

[gaz27]

:D dave and iain are both technically blind you know :D

[hwarang cl]

You can do all your staff spinning with a very light staff, heavy ones retain momentum, so they dont stregthen your wrists.

[Dubu]

I can recommend 1 isometric exercise for forearm and grip strength.

Clench your fist tight as you can for 15 secs, for about 5 sets, easy to do anywhere and effective.

We used to use this at kung fu to strengthen our wrist tendons - the ones used for blocking ( same basic blocks used in kuk sool)