View Full Version : Wrist Strengthening

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John Bernhard
10-09-2007, 03:34 PM
Hey all, new but not so new to this site, couldn't remember my old name from all those years ago. Quick question for you all.

How do you tighten or strengthen your wrists? I know that the wrist is really made up of ligaments and bones, with very little muscle (all thats in the forearm). So what do you do to "tighten" your wrists. I have several old injuries that I have found keep me fun training at the level I need to be training at. Any suggestions are most appreciative. I saw several old threads about this but didn't really get what I was needing from it.

Thanks all

10-09-2007, 04:14 PM
Try these.



John Bernhard
10-09-2007, 04:31 PM
Thank you david, I'm not so much looking for stretches, those don't help to strengthen wrists or after the 9 or so years I've been doing them I'd have freak steel wrists :) . I was looking for wrist strengthening excercises something perhaps with bokken or jo or dumbells, etc. Any suggestions????

10-09-2007, 04:53 PM
I've had some good results with a grip control trainer, such as an Ivanko Super Gripper (there are other ones out there).


10-09-2007, 05:10 PM
How about these?

http://video.google.com/videoplay?docid=-6390413793332644819&q=strengthening+the+wrist&total=19&start=10&num=10&so=0&type=search&plindex=0 :)
I am not sure where you can buy a bell to use as in the last link.

John Bernhard
10-09-2007, 05:31 PM
OHH DAVID !!!!! YOUR MY HERO !!!!!!!!!!! DOMO !!!!! I can't WAIT to try those out that was exactly what I was looking for !!!!!

10-09-2007, 05:40 PM
I forgot the one with the bell.

http://video.google.com/videoplay?docid=-2825058555123501081&q=wrist+strengthening&total=108&start=0&num=10&so=0&type=search&plindex=3 :)


John Bernhard
10-09-2007, 06:57 PM
I already said your my hero david what more do you want???? :) Fine I LOVE YOU DAVID !!! Happy now ? :)

No way am i dinging the gong, not only would my neighbors hate me but I'm pretty sure I'd hate me after listening to it for about three strikes.

10-09-2007, 10:35 PM
You can purchase a misogi bell from or through most any Ki Society dojo. Another similar tool is a 3-4 foot length of 4-by-4 lumber with a handle carved on one end. It would also help to round over the ends and edges a little bit. You can get gorilla wrists from training with one of these. You can do repetitive cutting motions while controlling the bulk of the "sword", or even do sword kata with it, but be careful not to whack yourself with it (you'll only do this once - don't ask me how I know). :freaky:

Walter Martindale
10-10-2007, 11:16 PM
The warm-up exercises with a jo, the sort of figure 8 in front of you. (Japanese name for the exercise?)

Wrist roll-ups...
A stick - if you're where ice hockey is played, a broken ice-hockey stick piece, about 40 - 45 cm long (about a foot and a half)
A piece of sash cord about shoulder length (to the floor)
A shorter, thinner stick or small metal bar
barbell weight plates.

Tie one end of the rope to the middle of the first stick so that it won't spin around - drill through and tie, or tape it down, or, or...

Tie the little stick or metal bar to the other end of the rope.
(note, the smaller stick or little metal bar has to be small enough to slip through the hole in a weight plate).

Slide the little stick through the hole in a small weight plate, say, 2.5 kg/5 lb to start. (or, if you don't have the little stick thing, just tie the weight to the end of the rope)

Hold the big stick at shoulder height with arms fully extended, with one end of the stick in each hand, and the rope hanging down to the weight, which should now be just off the floor.
Roll the stick with your wrists until the weight is touching the stick, then unroll it, and roll it up the other way.

when this is easy, add weight.
You'll find that your forearm muscles will become stronger, leading to "stronger" wrists.

Also - squeeze a foam rubber ball or foam (indoor) hockey puck, or those spring-things for grip strength.

Hope this helps - bit low tech, but works.

10-12-2007, 08:43 AM
Bokken/Jo suburi and lots of them, don't be lazy. Hey, it worked for me. Also try Kendo if you have access to instruction/class.


10-12-2007, 12:05 PM
yeah my wrist are sensitive - hurt my right in nikkyo a couple weeks back and its just now getting better, and the guy didnt even really do anything incorrect, just have sensitive wrist.

I bought some hand grips to strengthen - and I guess you could do push up position on your hands backwards (they do at my dojo...im not that flexible, so step by step) and that will help you become a rubber band.



10-12-2007, 03:40 PM
gyro-balls...they are awesome!


Action shot found here: http://www.youtube.com/watch?v=xCYbDfOsnZY&mode=related&search=

NO! That is not me!

05-07-2014, 10:11 PM
My understanding of training for Martial Arts at the gym is that you need to focus on the Wrist Flexors to improve your wrists for Aikido.

The Cable Pulldown with the rope is a good one for this,

- http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-rope-attachment

05-07-2014, 11:48 PM
I am lucky in that (genetically) my wrists are pretty substantial. One thing I started doing a while back is using a small 4 lb medicine ball. It is small enough that I can palm it in each hand, and I just do free form range of motion and what I can best describe as solo free form martial arts forms/pinion/kata while holding them. I parry, gesture, dance (almost) and even slow strike while palming the ball, in all hand positions – kind of free form tai chi. I don’t do it a lot but when I do I feel very strong and connected. I do try to do many of the motions far from my body with the ball facing down, so the weight not only works my wrists but the entire upper body.

Krystal Locke
05-07-2014, 11:48 PM
My understanding of training for Martial Arts at the gym is that you need to focus on the Wrist Flexors to improve your wrists for Aikido.

The Cable Pulldown with the rope is a good one for this,

- http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-rope-attachment

It is also good for killing zombies.......