Homemade Wrist Strength Variation
April 10, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
Wrist rollers can be effectively implemented in a strength program, and are CRAZY easy to make.
Homemade wrist roller instructions:
- Buy a PVC pipe between 1 1/2 and 3 inches
- Tape a rope to it
- Tie a carabiner on the end.
Why bother drilling a hole through the PVC if you can just fasten the rope to the outside? Plus, now you can stick a spotter bar through the wrist roller when overloading the movement.
Here is a simple wrist exercise that most people never perform.
Underhand Rollers
It is important to work the wrists, hands, and forearms in different directions just like any other body part.
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What’s your favorite wrist exercise?
Post them up in the comments! I know you have some awesome ones!
- Joe Hashey, CSCS -
PS. Approaching 2K on youtube! Get on board – Joe on YouTube.
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I find an overhand grip to be more effective when using a wrist roller. You not only need to grip the bar a little bit tighter (like a plate pinch), but you work your brachioradialis rather than your biceps when holding it (like reverse curls).
You are 100% correct – overhand rollers are extremely effective.
We have been working in the underhand grip shown only about 25% of the time as an effective variation to work other muscles than the ones you mentioned in overhand.
Thanks for commenting!
Joe
This is a pretty kick ass way to build your own wrist roller. Great post, especially at the end when you make a key point- “It is important to work the wrists, hands, and forearms in different directions just like any other body part.” Thanks Joe!