Wrist Strengthening

**Jazz.w92** · Posted On: 4/11/2011 6:55pm

I have pretty weak wrists (and ankles but thats less of an issue in training) and it's not so much of a problem in Aikido because they're weak but fairly flexible but it's absolutely killing me in Capoeira on the acrobatic side of things and it doesnt matter how much I train with the hand stands and other inversions I can never last more than a few seconds putting my full body weight on them. My arms can hold my weight for days but my wrists give out almost immediately and they've always been weak like that.
Any tips for increasing joint strength? I've tried the whole stress ball thing and wrist supports have done virtually nothing for me.

**elipson** · Posted On: 4/11/2011 7:07pm

Use more punctuation when you write. I don't know if this will help your wrist, but it couldn't hurt.

Wrists curls with dumbells are a good place to start. Also, do finger tip push ups. Push ups of any kind should help in general.

Practice doing more hand stands. Make it part of your warm up to do hand stands against a wall for "X" seconds for 3-4 sets. Do this everyday you train (or everyday in general) and try to increase your time. Don't get discouraged if you don't see results in one week, just be consistant and always be trying to stay up longer.

**Odacon** · Posted On: 4/11/2011 7:13pm

Chin ups on a very thick bar, if you cant get a thick bar wrap a towel around a regular one so it's thick to the point where you cant close your hands around it.

**Bneterasedmynam** · Posted On: 4/26/2011 8:34pm

i would say in addition to chin ups and push ups, do some mountain biking i know it might sound strange but it will help your wrists and hands gain strength

**Matt Phillips** · Posted On: 4/26/2011 9:02pm

I have used a modified version of this program to very good effect.

Also,

I know it looks goofy, but get one of these it's cheap and it works

**War Wizard** · Posted On: 4/26/2011 9:32pm

Originally Posted by Matt Phillips

Also,

I know it looks goofy, but get one of these it's cheap and it works

Reminds me of The Burn Machine Speed Bag. First saw it on the new season of TUF, was like "WTF? That looks retarded..."

I looked it up and confirmed, yes, it is in fact retarded.

**Matt Phillips** · Posted On: 4/26/2011 10:30pm

If hitting the speed bag is a significant cardio/shoulder challenge, you have bigger problems than that device can solve. It's for co-ordination, not exercise.

**Middlefinger** · Posted On: 4/26/2011 11:35pm

or:

**Matt Phillips** · Posted On: 4/26/2011 11:46pm

I'm really digging this routine from the elasticsteel dude

**Sri Hanuman** · Posted On: 4/27/2011 9:03am

For me, kettle bells and a gripmaster have been pretty effective. Good thing about a grimpaster is that you can carry it around anywhere, and work your wrists whenever you need to. Hope it helps.