Improving Wrist Strength

[reLAX8998]

When I lift, I always try to do an exercise that strengthens my wrists. At my high school's weight room, we have this metal bar with a rope attached to it, and you can adjust the weight on the rope. Are there any other exercises that I can do to improve my wrist strength?

[drift2onr]

what you're referring to is weight-on-a-rope and that helps very much. Another exercise is behind the back arm curls(helps forearms and wrists). Place a e-z curl bar under your butt behind you, and raise it upwards(hard to explain)

[raykessler]

you can do wrist curls and reverse wrist curls. For the regular ones just grab a dumbbell with your wrist facing upward and curl it up. For the reverse one just do the same thing but with an over hand grip. Another thing I have been doing recently that seems to work pretty well is when I do hammer curls (usually seated but thats a matter of preference) I incorporate a twist in the end, if that makes sense. If you do any of the things I have described you should feel it in you forearms.

Another thing that is amazing is to do exercises that work on your grip. Make a fist with your hand and see what tenses.... it is your forearm. Best thing for that is the captains of crush. Start with the trainer weight and work your way up, these aren't just those little stress grippers that you see in an office, these things hurt.

http://www6.mailordercentral.com/ironmind/products.asp?dept=8

Try them, their expensive but I have never done anything that punished my forearms so much.

[reLAX8998]

Yeah, I couldn't think of the name of the weight-on-a-rope, and I didn't want to sound stupid. Does anyone have any other suggestions?

[MaKiMaKi13]

one handed wall ball

[cannon]

Another great way to punish the wrists/forearms is to have a bucket deep enough to put your hands in up to almost your elbow (like a tall water bucket) but fill it with rice. Then place one or both hands in the rice and grab and twist handfuls of rice for a minute or so (alot harder than it sounds). Once you have done this stand up tall with your arms paralell to the floor and in very quick repetition open and close your fist, do so until your forearms are burning.

Also many other ideas here: http://www.rosstraining.com/articles/trainingthehands.html

[someguy123]

Another great way to punish the wrists/forearms is to have a bucket deep enough to put your hands in up to almost your elbow (like a tall water bucket) but fill it with rice. Then place one or both hands in the rice and grab and twist handfuls of rice for a minute or so (alot harder than it sounds). Once you have done this stand up tall with your arms paralell to the floor and in very quick repetition open and close your fist, do so until your forearms are burning.

Also many other ideas here: http://www.rosstraining.com/articles/trainingthehands.html

id try it but i need more rice. wow. after i think about it. who the hell has enough rice lying around in their house to fill up a water bucket?

[laxgoaliebm16]

i know how u could strengthen your right wrist.......

[QBYattackmen15]

Rory Pedrick form UMASS said just do wall ball really close to the wall one handed. and it really does work, ever since he said it ive been using it and i can really see a change in shot speed.

[cheesehead]

pennyball!!!

[Undy5]

What I honestly think is the best is hanging for time.. its a lift we had to do at my school last year and it kills your wrist. At the end of your work out on a pull up bar just hang as long as possible. Plus you can do a lot of other things.. You can do hanging knee ups, extended pull-ups(which are unbelievable hard), etc.

plus this not only works your grip and forearms it works your abs and stretchs out your back in most areas that dont get stretched. very good lift and isnt to hard. just do it once for as long as possible and then wait 45 seconds and do it again.

[QBYattackmen15]

i know how u could strengthen your right wrist.......

please elaborate..

[Lax4life528]

id try it but i need more rice. wow. after i think about it. who the hell has enough rice lying around in their house to fill up a water bucket?

yea i do
im asian

[the next 'one']

there is this thing that strengthens wrists for hockey. i forgot what it's called but it's a ball shaped thing with a gyro ball on the inside. you start it by sliding it across a table and then you hold it palm down in your fingertips and basically move your wrists in circles. the ball moves the opposite way, creating a force pulling against the way your hand is going. the faster you go the harder the force is.

[d25]

Deadlifts (without chalk or straps). Gripping huge amounts of weight blow your forearms up.

[htownlaxer21]

deadlifts and curls, they will definetly increase your wrist / forearm strength.

[cannon]

If you are going to do hangs like undy5 suggests then try to make them towel hangs. There is an example of a towel hang on the 'rosstraining' site i linked above. This way you really have to grip hard i.e. contract the muscle group to stay up rather than just hooking your fingers on.

[msoelax7]

Yeah i got one of these Dyna Flex gyro balls fro Christmas one year and it works real well for wrist and forearm strength.
http://www.amazon.com/Dyna-Flex-Gyro-Ball-Gyroscope/dp/B000F006TA

[SeattleKiwi]

I'd have to concur with the deadlifts (emphasis no straps) and perhaps farmers walks. A lot of good information can be found at either IronMind (http://www.ironmind.com/) who makes the Captains of Crush grippers. If your new to grip training, I'd recommend starting off with the "trainer". Another website with a lot of good training information is over at T-Nation (http://www.t-nation.com, which is far and away my favorite strength training site. If your new to weight lifting, I'd keep with the basics and work up from there.

[bigDman]

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers (http://asp.elitefts.com/qa/default.asp?qid=48562&tid=55)
Grip Training for Strength & Power Sports - by John Sullivan (http://www.excelstrength.com/articles2.htm)

[SCSSLaxGoalie]

SPANKING THE SALAMI

[cannon]

watch this vid right through...some incredible wrist strenght moves

http://youtube.com/watch?v=HTc-VRRbl0E

[brickwall500]

When I lift, I always try to do an exercise that strengthens my wrists. At my high school's weight room, we have this metal bar with a rope attached to it, and you can adjust the weight on the rope. Are there any other exercises that I can do to improve my wrist strength?

you can do preacher curls for wrists and foearms-
like regualr curls just your fists arent facing you the back of your hand is while curling the bar-

tie rope to a pole with weight on the end of it-
roll your wrists up and down using the weight on the string for your workout-

hand grip clamps etc. are always helpful-

[skiley22]

Reverse bicep curls work the top forearm muscles

[ethslax12]

which of the forearm muscles do you think benefit the most in lacrosse? i mean i know both of them are good, but my top are so much stronger than my bottom and so i want to know if i should continue to work them both and have an uneven ratio, or if i should focus more on the bottom to make them even. also, what stuff can i do that isolates the bottom forearms. thanks

[Lax4life528]

i know how u could strengthen your right wrist.......

just repeat with the left hand then :naughty: