Rice Bucket – Hand Exercise

Rice Bucket Hand Exercises – Strength & Conditioning

In ancient times, martial arts students would attempt to strengthen their hands by exercising them in a bucket of rice (or sand). These hand exercises were designed to improve a martial artists’s gripping power and build up the muscles in their hands, wrists and forearms. In turn, martial artists thought this would improve the power behind their joint lockpunching and grappling & submission techniques. The videos below show a number of different rice bucket strengthening drills used in today in baseball, sports injury rehabilitation, etc.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For additional exercises, please visit the main Conditioning and Strength Training sections.

Rice Bucket Strength Training Drills – Baseball Video

Rice Bucket – Grip Training Drills