How to exercise wrist strength

Exercising wrist strength is very important for athletes, especially weightlifters or volleyball, basketball, badminton and other athletes. Athletes with stronger wrist strength generally have stronger explosive power and can achieve excellent results at critical moments. Wrist strength is something that is acquired through long-term and unremitting efforts. Next, let’s take a look at how to exercise wrist strength!

Tools/Raw Materials

Dumbbells, handgrips, and grip balls.

Methods/Steps

1

Arm: The wrist is part of the arm. To strengthen the wrist, you must strengthen the entire arm. Ways to exercise your arms include lifting dumbbells, pull-ups, and push-ups. Here we use push-ups as the main method and dumbbells as the auxiliary method to exercise arm strength. The specific method of push-ups is as follows.

2

Spread your ten fingers into claw shape and do push-ups, ten in each set, divided into 3 to 5 groups, with one minute interval between each group. During the one-minute interval, you can do some relaxing exercises such as swinging your arms and expanding your chest.

3

Wrist: Sit flat and place your hands on your knees with your palms facing up. Hold dumbbells and do abdominal flexion exercises at a frequency of about two seconds. The specific hand movements are as shown in the picture, except that you place your hands on your knees instead. Pay attention to the maximum range of motion for each movement, and do not let your arms leave your thighs. Use a weight that suits you (generally 2 kg is enough), do 15 times per set, 3 sets with each hand, rest for one minute in between, and rub your wrists with your fingers interlocked to relax them.

4

Fingers: The force generated by the wrist needs to be transmitted through the fingers. Here are two ways to exercise your fingers.

5

Use a hand gripper to exercise finger strength: I believe everyone has seen the hand gripper as shown in the picture. We use it to exercise our fingers. Do 20 times in each set, about two seconds each time, divided into 3 sets, with the interval still being one minute, and move your fingers to relax.

There are thousands of ways to train wrist strength, and there are many ways to find a training method that suits you. If you can't persist in the long term, no matter how good the method is, it will be useless. Such persistence will generally produce significant results after one month. When training wrist strength, move your wrists first and then train. You should also massage and rotate after training to relieve the pain.