hey guys. I have quite weak wrists which is not so strong when I punch. can you suggest any exercises to strengthen my wrists for punching. if can direct me to videos so I can watch the exercise It would be awesome thanks
The first thing to correct is your punching technique. Bruce Lee said, "there are no wrists in boxing". Where are you getting pain and what punches cause the problems? Please also make use of the search function. http://www.martialartsplanet.com/forums/showthread.php?t=117293&highlight=wrist http://www.martialartsplanet.com/forums/showthread.php?t=112818&highlight=wrist This article by Mitch is very good. http://www.martialartsplanet.com/forums/showthread.php?t=89777&highlight=hojo+undo
[ame="http://www.youtube.com/watch?v=0ZvZGkko1vw"]Convict Conditioning Pushups Tiger Band Pushaps - YouTube[/ame]
well a strong wrist would give support to a punch. its all connected. there are plenty of wrist excercises on .... heheh :google: but Im sure you could develop your own wrist strengthening as well. I find doing twisting punches is good but some weight or body weight exercise would be good.
Pullups on a towel Get some grippers and clench them whilst doing figure of 8 wrist circles. plus most kettlebell exercises.
I don't know if I'd used rotations with tension on the grip personally. The artist: strong hips make strong punchers. The wrist is a passive facet. That said if you are doing things like bench press , overhead press or anything with a kettlebell then you will develop strong resistance to flexsion and extension in the wrist. If you wanted to increase that you could use a fat bar or far gripz and perform KB work 'bottom up' Grip strength and wrist strength are very different things, so while everyone should be doing towel pull ups because they are manly and a great exercise I doubt it's going to have a great deal of carry over. That said all martial artists would benefit from stronger grip, and all humans for that matter. Will strengthening the wrist make a stronger puncher? Not likely but one should have strong wrists anyway.
It's such an old fashioned technique but pushups on the knuckles is a good one. Really good for stabilising the fist. If you don't want to do them, or need an additional strengthener, try hanging from a bar with two hands, or with one hand if you can manage it. As a more general workout, kettlebell techniques tend to require good forearm/wrist strength and you can tailor some exercises to put slightly more pressure on the wrists to stimulate them more, but be careful. It's the tendons/ligaments/bones of your hand/wrist that need to densify to keep up with the forearm muscles, and given that they have a relatively poor blood supply, they will take time to adjust.
Two years old and no one has made the obvious *ahem* wrist strengthening joke. Not sure if we should be proud or ashamed.