Wrist Rollers

Wrist Rollers – Martial Arts Strength Training

This page looks at the strength training exercise known as “Wrist Rollers” or “Wrist Rolls”. This strength training exercise is used by martial artists to improve their punching power and grappling strength. A wrist roller works on forearm, wrist and hand strength.

This exercise uses a rope with a bar at one end and a weight at the other end. A martial arts student will twist the bar with his hands so the rope curls around the bar and the weight slowly moves up. Then he will reverse the motion and slowly lower the weight to the ground by twisting his hands.

In many martial arts, this strength training exercise that has been used for hundreds of years. For example in Karate, wrist rollers are a piece of Hojo Undo equipment and are known as Makiage Kigu.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. For more exercises, please visit the main Martial Arts Strength Training page.

Instructions for the Wrist Roll Exercise

Share this page with a friend!