Supported Wrist Roller : Basic instruction on usage and construction!

All right! It's been a while since I have been able to post any new videos, so I thought I would start off the winter break with something really useful.

Wrist rollers are potentially great devices for building wrist strength, power and endurance but the traditional variety just has too many inherent limitations in the strength and power aspects of wrist development.

A supported wrist roller is the way to go for wrist training, and the good news is that it's practically free to make one! All you need is a small section of thick pipe, from 1.5" to 2" internal diameters depending on your hand size. To figure out what will work for you, go to the hardware store and hold the different size pipes.

Materials needed:
Small rope, preferably rated for 200+ lbs (or whatever weight you plan on using)
1.5-2" PVC, 24" or so long.
Some sort of dowel (rod), could be wood or 1" PVC. PVC is cheaper.

Materials highly desirable:
sandpaper
glue
rings or straps to hang the dowel off of.

This video details the assembly and dis-assembly of the wrist roller. I do explain how to make one from scratch but do not actually do so in the video. If you watch you will see that such instruction is unnecessary, the description and view of the wrist roller in the video should be enough for anyone to figure it out. You sand your pipe, cover the middle in glue, wrap it in one end of your rope, tie the rope off, and let the thing dry. The end!

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[nik9999]

Hey SM, i just wanted to ask you here, because my account hasnt been activated on GBforum, basically im beginning everything gymnastics related, coming off a background of weight training. The other week, i decided to do some wrist pushups, on my knees, piked to take as much weight off as possible. Ever since then my left wrist has been causing me a bit of grief :( most noticably when i put any downwards force on it i.e doing frogstands, different pushup work. Any idea what ive done?thanks!

[slizzardman]

@nik9999 You probably stretched some ligaments in your wrist. Back off and build up slowly. Start wrist push ups on the wall.

[davidg369]

Hi Slizzardman,

Thanks for these instructions, I've recently tried making the wrist roller and it works well.  Thanks for all your posts on gymnastic bodies too they're very helpful!

[BrandonTboxer10]

very very smart, good to focus all on forearms, nice video

[typhoon535]

What a great idea, just tried it with my wrist roller today, before I was doing it on ledge with arms down and it was ok very little shoulder stress. But your way no stress at all and lends to absolutely no cheating. Good stuff.

[Marquito76r]

thanx bro your videos are a great source of info and very well explained, keep up the good work.

[Sully1111]

slizzardman. Another great video.

For the love of God though, PLEASE post your 2nd prehab shoulder video.

[180Patrick360]

My wrists have always been weak, and they've hurt at times when I'm working extra hard on the punching bag. I am definitely going to add these to the ends of my workouts a few times a week as a finisher. Great video!

[yourtuberr]

good stuff!

[norbeex3]

@ryanjawad I'm sure it will =) I used slizzardman's advices and exercises to heal my forearm because I had an overuse injury and It's nearly perfect now despite it's under intense training. So I would say yes, go fo it. :)