Wrist Rollers: Why you want one and how to make it


Hi everyone, I’m Karl and in this video
I’m making a wrist roller. This is a really simple build anyone can do
with minimal tools, but it’s a great gadget for strengthening the grip and forearms. I showed the first one I built to my physiotherapist
and he fell in love with it, so much that he now often prescribes it for rehabilitation. Before we move on to the build, I’ve got
to remind you that I am not a doctor, and even if I was I wouldn’t recommend any exercise
or training to you, specifically. I don’t know you, and I don’t know the
state you are in or any pre-existing conditions you may have. As with anything related to health and fitness,
if you want to try this, check with your doctor first and remember you are doing this at your
own risk. Following the build instructions is also at
your own risk. Ok, now let’s get started; you’ll need
some kind of rod, a rope, and a weight. In this case I will be using this iron pipe
I have left over from when I was making my dining room shelves. My first roller was made from a broomstick
and that worked fine too. Just bear in mind that the greater the diameter
of the roller is, the more challenging it will be. Measure out a length that’s slightly wider
than you need to hold the rod at shoulder width, and cut it. Here I’m using an old school pipe cutter,
but you could just as easily use a metal saw or an angle grinder. If you’re using a broomstick, a regular
saw would work fine. The pipe cutter says “Made in West Germany”,
so you can tell it’s really old school. Once you have made the cut, spend some time
filing the edges. If you used metal, this will make it safe,
so you don’t cut yourself. If you used wood, it will help stop the piece
from cracking later on. Next, get your rope; I used a length slightly
taller than I am. Make a loop at each end of the rope, and secure
one end in the centre of the rod. The last thing you need to do is to add a
weight. If you’re using something like a bottle
of water for weight, you can just thread the rope through the loop, and pull it tight on
the bottle. If you want to use a plate, you can thread
the loop through the hole in the plate, and then pass the rod through the loop. This lets you secure the weight in place. You could also use a snap hook if you prefer,
but I generally find it easier just to do without. And, you have yourself a wrist roller! I’m going to go over its use in a second,
but before that, if you’re enjoying this video please hit the like button, and if you
would like to see more content from this channel, please click subscribe and ring the notification
bell! Right. I first read about wrist rollers in Little’s
“Bruce Lee – The Art of Expressing the Human Body”. I hate to use phrases like “Life changing”
but this book has taught me a lot. Even if some of the details may be a little
out of date, it’s a fantastic guide on how to approach training and research. I left an affiliate link in the description
below in case you want to check it out. To use the wrist roller, hold it out at arm’s
length, keeping your arms straight, and roll the weight up and back down for about a minute. The rope might move a little off centre as
it rolls over itself, so you can shift the rod slightly to keep the load even on both
arms; this is where it’s useful to have it slightly wider than necessary. The amount of weight you can use is up to
you but it does not have to be a lot as the exercise can be quite challenging. Lee himself only used a maximum of around
5kg, and my physiotherapist friend recommends as little as 100g for rehabilitation work. If you are looking to improve your grip strength
of course, remember that this is an accessory exercise and does not replace other stuff
like deadlifts and pull ups. If you want to read more about grip strength
work, I’ll leave a link to an old article I wrote in the description. So, that’s about it for this video; thank
you for watching, and if you have any ideas on how to make this more easily, or more suggestions
for grip training, I’d love to read them in the comments below! Thanks again, and see you around.

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