Wrist Rolling And Grip

[kelby]

does wrist rolling with a four and half inch in diameter log help increase your grip and wrist strength. or should i use a broom handle for grip and wrist strength. i really enjoy wrist rolling.

[maidenfan]

4.5" seems a little big. I'd use something you can actually grip and squeeze. For most that in the 2-3" range.

[OldGuy]

I use 1 1/4'' no knurling.

[SantaClawz]

According to Brookfield it could cause your thumb to hyper extend if the wrist roller is too big. Yours should be 2 1/2 inches...unless you have gigantic hands.

[handgripperman]

4.5 inches is way to big to be gripping and wrist rolling

[The Mac]

Anywhere from 1-3" is probably the norm. 4.5"?? Bloody hell, that would be difficult. I imagine something that big would be almost purely a wide-pinch type workout, depending on how you actually hold the thing. It probably wouldn't be that good for wrist strength, but it would probably blow your forearms up to a great degree.

I would suggest using both options, plus anything between. Once you find a diameter you really like, do most of your work with that, but I can't imagine that using 4.5", with the requisite "be carefuls" in place, wouldn't help in some way.

[climber511]

Wrist rollers are so easy to make (PVC pipe) that I've tried everything from 1" to 3 1/2". I've finally settled on 1 1/4" and 2 1/2" for almost all. The smaller one seems to pump my forearms more and the larger one works my hand more if that makes sense. A good compromise is probably a 2" OD wrist roller - with my 8" hand size, that works forearm and hand pretty evenly. At 3" I start getting a sore thumb with bigger weights, 4 1/2" would give me trouble, I'm sure. I used to go as heavy as I could but found that at least for me, a heavy but more moderate weight works better. It results in a better pump and more fatique - I'm not too concerned with a 1 RM wrist roller anymore. Oh, I do all my wrist rolling supported, with the wrist roller over a bar in the power rack about shoulder high.

[SantaClawz]

Personally, I feel its better to do it semi supported. Doing it (wrist rolling) completely unsupported puts too much stress on the shoulders and takes away from the forearms while having it completely supported takes away a bit of the work of the forearms.

What I do is put my arms on a cabinet that happens to be just below my shoulder height. I leave my hands unsupported and use the wrist roller. This way my forearms are not only working to roll the weight but also to keep the wrist roller up.

Edited October 8, 2004 by Santa Clawz

[maidenfan]

I'm guessing the majority of the people that wrist roll here do them supported - ususually by running a rod through the roller.

[austinslater]

My favorite way to do the wrist roller is down at your waist in front of you unsupported. takes the stress of the shoulders and hits the wrists and forearms perfectly I prefer this over the supported method but everyone is different.

Austin

[Guest Hakfupai]

I as well use the hanging at the waist method. Lets you get heavier weight and fully use the wrists, at shoulder height you have to be able to lift and hold the weight there, with supported, you aren't able to more the bar around and I find it uncomfortable and once after I did this, my gym has a wall mounted wrist roller, I didn't feel anything after several sets! And this was after a ruthless deadlift workout.

Try doing them hanging at your waist, then try the same thing but behind your back.

[SqeezeMasterFlash]

Unsupported with the roller at the waist works great. If you want more range just do it standing on a table. Or if you're really hardcore use a long rope and throw the weight off a second story balcony.

[maidenfan]

Interesting, I always thought most did them supported. I'll have to start doing some that way. I usually put the roller through my rack pins, varying the height from head to just below the chest.