Monday, May 30, 2011

How to make a wrist roller

Wrist rollers are fantastic bits of equipment that are so beneficial  for all Judo players. Performing the wrist roller every few days can really build up your forearm muscles and will really assist in decreasing the onset of lactic acid in the muscles
Today I thought i would show you how to make a wrist roller.
Firstly: get a small round pipe, pvc piping, broom stick (or in my case, the vacuum cleaner pole)

Attached a piece of rope to the stick. I used some strapping tape to hold the rope in place or else it will just spin around and not roll to the top.

At the other end of the rope attach a small weight. (Or a rock!)
The key is not to have the weight to heavy, 1-3 kg should be plenty.
You are done!
Now perform 3-6 sets of the wrist roller. I always count down and up as 1 repetition and i try to do this 3 times a week.

You can even have it next to your computer at work and do 2 sets every half an hour.

Have fun and good luck


  1. I used to use a similar one made by a wooden spoon, a rope, and a 1 liter milk bottle. :)

  2. Cool and thanks, but how do you use it? One, or two handed?