In this section, we will look at some things we can do to train our wrists to prepare for the rigors of martial arts training and competition. We will, however, not just focus on the wrist itself. We shall also include the forearm, which is the key component in developing a vice-like grip. Ask any Judo practioner how critical a strong grip can be.

Training the forearm area is often neglected in much of the literature you read in the bookstores because, in part, strong forearms don't win too many bodybuilding contests and most people just do not want to devote any of their valuable time in the gym to this part of the body. Granted, the forearms do receive auxiliary work when weight training other areas. Pushing movements such as the bench press put a considerable amount of load on the wrist and forearms. Pulling exercises such as barbell rows and pull-ups also require a strong grip in order to complete these exercises. That is why, in the gym, you see many weight trainers use straps when working the back. It reinforces the grip so they may exhaust the back muscles before their grip gives out. If you have adopted the use of straps in your back regimen, only use them for your heaviest sets. This alone will help your grip become stronger.

This exercise is an excellent way to isolate the forearm area and should be done with the palms facing up and the palms facing down. Lay your forearms across a bench or chair with the barbell in your hands (you can use dumbbells as well) and let your wrist extend over the edge. Let the weight drop until you get a good stretch in your wrist then curl the bar up. Maintain the tension on your forearms and go for that "burn". Make sure you stretch your wrists out thoroughly after each set. The last thing a martial artist needs is tight wrists!