How to train wrist strength

The most reliable core logic for training wrist strength is to stabilize the joints first and then apply the load. Don't just make things up. After all, the small muscles and ligaments around the wrist are like the brake lines of an old bicycle. You have to slowly stretch the force. If you pull hard, it can easily get stuck or even break. Many people are so painful that they can't lift their hands after two weeks of training. Basically, I would hit the heavy weight or force my wrists hard, which would wear out the TFCC (triangular fibrocartilage complex) in the wrist. Injuries to this area may range from pain when twisting a towel to severe injuries, which may require surgery. In the past few years, I was a street athlete and was eager to achieve success by using a low-position wrist support. It took more than three months to heal.

There are quite a lot of differences in opinions about wrist strength training on the Internet. Some people say that wrist strength will naturally improve after you practice enough grip strength, while others say that wrist resistance must be done separately to be effective. In fact, both ideas are correct, but the adaptation needs are different.

If you just have ordinary daily needs, such as carrying a big bag for express delivery without getting tired, or playing badminton all afternoon without having your wrists become weak, you don’t need to take time to go to the gym. You can hold a grip ball when fishing, or hold a mineral water bottle filled with water in your hand, put your wrist on the edge of the table and swing it twice, or use a wrist ball for commuting and spin it twice, and you will feel obvious changes in two weeks. If you are doing powerlifting with heavy weights, or doing street fitness exercises that require weight-bearing on the wrist, such as handstands and push-ups, you must add weight-bearing movements separately. I usually add three sets of wrist curls and reverse wrist flexion and extension after training. Use 10kg dumbbells, put your wrists on the edge of the bench, move slower, pause for 1 second more when eccentric, do 12 times in each group, and relax your wrists after 30 seconds. It does not take up too much time, and the effect is obvious.

I used to have a table tennis player who always had trouble pulling the ball with his forehand, and would twist his wrist at every turn. Later, he took the advice and put a Pulse filled with half a bottle of sand in his bag. During training, he would do internal and external rotation of the wrist. In less than a month, the spin of the ball he pulled increased a lot. The side spin serve that he couldn't catch before was now smooth.

By the way, some people think that to practice wrist strength, you have to rely on wrist wrestling. This really needs to be questioned. Wrist wrestling is actually a skill that relies on the coordination of the whole body. When a novice does not grasp the logic of force exertion, it is especially easy to twist the wrist joint. When my college roommate was a freshman, I bet on ice-coke wrist wrestling, and the bone was broken and tied with a plaster for more than a month. Even the final paper was written using voice-to-text, which was really not worth the gain.