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Wrist Strengthening
- Thread starter jewfro18
- Start date
Something else to add in to your workout is when you are curling, curl your wrist at the bottom of your curls to work your forearm. Try to keep them curled all the way through as much as possible. At the top of the rep depending on the weight that you are using you are going to need to straighten your wrist at the top. This is a simple ad on to your curls.
I know a famous one that many wrestlers are familiar with is tying a rope through a stick with a 5 lb weight suspended from it. Hold stick out shoulder height and just moving your hands roll the stick till the 5 lb weight is all the way up to the stick and roll down. Practice with palms up and palms down
I know a famous one that many wrestlers are familiar with is tying a rope through a stick with a 5 lb weight suspended from it. Hold stick out shoulder height and just moving your hands roll the stick till the 5 lb weight is all the way up to the stick and roll down. Practice with palms up and palms down
Those are both good methods listed above.
One more that you can add that will work both extensors and flexors of the forearm. Fill a bucket with white rice so that you can put your entire hand in it. Move your hand and fingers around as much as possible for 30 seconds and then switch. The rice supplies the resistance against movement to strengthen the muscles.
These methods are all good for developing forearm strength but if it is an issue with the structure in and around the wrist you might need to consider wearing some form of wrist wrap when you train the lifts heavy. That's the only real way to protect the bones that make up the the wrist. You should note that training heavy should also develop greater structure strength in the wrists, but I am aware of many people that just don't have the joint thickness to support heavy weights and need wraps.
I would try a couple of months training your forearms for better strength and then also look into the wrist wraps right now. If you develop enough forearm strength you might be able to wean yourself off of the wraps over time, but you will just have to play that by ear.
Scott Edson
Credentials - Masters in Exercise Science, Former Division I Strength and Conditioning Coach, owned a gym in Chicago, Currently operate my a fitness website -
One more that you can add that will work both extensors and flexors of the forearm. Fill a bucket with white rice so that you can put your entire hand in it. Move your hand and fingers around as much as possible for 30 seconds and then switch. The rice supplies the resistance against movement to strengthen the muscles.
These methods are all good for developing forearm strength but if it is an issue with the structure in and around the wrist you might need to consider wearing some form of wrist wrap when you train the lifts heavy. That's the only real way to protect the bones that make up the the wrist. You should note that training heavy should also develop greater structure strength in the wrists, but I am aware of many people that just don't have the joint thickness to support heavy weights and need wraps.
I would try a couple of months training your forearms for better strength and then also look into the wrist wraps right now. If you develop enough forearm strength you might be able to wean yourself off of the wraps over time, but you will just have to play that by ear.
Scott Edson
Credentials - Masters in Exercise Science, Former Division I Strength and Conditioning Coach, owned a gym in Chicago, Currently operate my a fitness website -
Ok, this might seem a little odd, but try checking out some break dancing exercises. I have been picking up break dance recently and it is a killer on the wrists. I started doing front squats to work my wrist strength up.
Just practice holding the baby freeze or pike freeze for a bit. You don't need to be crazy good to do that, and you can do it in your living room.
Just practice holding the baby freeze or pike freeze for a bit. You don't need to be crazy good to do that, and you can do it in your living room.