Wrist Roller Exercise for Martial Arts Punching & Grappling Strength

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Page Revision Date - 18 Jan 2016 15:10

Wrist Roller Exercise for Martial Arts Punching & Grappling Strength

This page will teach you how to do "Wrist Rollers" or "Wrist Rolls". This strength training exercise will improve your martial arts punching power and grappling strength. Using a wrist roller works on your forearm, wrist and hand strength.

This exercise uses a rope with a bar at one end and a weight at the other end. A martial arts student will twist the bar with his hands so the rope curls around the bar and the weight slowly moves up. Then he will reverse the motion and slowly lower the weight to the ground by twisting his hands. In Karate, this piece of Hojo Undo equipment is known as Makiage Kigu.

For more exercises, please visit the main Martial Arts Strength Training page.

Instructions for the Wrist Roll Exercise



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