Strengthening Your Wrists
You can do bicep curls, tricep kickbacks and shoulder presses all day long, and you will very likely strengthen those muscles quite a bit. But, if you’re overlooking one tiny area, you’re probably not getting all that you could be getting out of yourstrength training routine. I’m talking about the wrists. This small, unassuming spot is no big deal, right? It’s just the hinge upon which all weight lifting relies. If your hinges fall apart, how useful is your big, strong door? Yeah, that’s how important your wrists are. The wrists are filled with all sorts of tiny bones and ligaments that can get tweaked or even fractured more easily than you might think. Lower the stress upon your wrists by strengthening them as much as you can. Your weightlifting routine will thank you for it.
This simple strengthening exercise is something you can do anytime, anywhere. All you need is a long object with some weight to it – a golf club is perfect for this. Hold your arm at your side and hold the handle of the golf club. Use only your wrist muscles to lift the club and swing it straight up in the air and then control it as it falls back down. As you get better at these you can switch to heavier golf clubs.
Tie one end of a rope to a light hand weight and tie the other end to a stick or handle of some sort. Hold the stick out in front of you with your palms facing downward. Use your wrist muscles to roll the rope around the handle, raising the weight as you go. Then lower the weight back down by unrolling the rope.
Just as you do bicep curls you can do wrist curls to strengthen your wrists. Hold a light dumbbell with your palms facing upward and lift the weights, curling only your wrists as opposed to your entire arm. After 8 or 10 repetitions turn your hands over so your palms are facing downward. Lower your wrists with the weights in your hands so you wrists are bent down. Lift your wrists backward until they are level.