Who Should Do?
Athletes Seeking Performance Improvement
Most common sports require some degree of gripping ability to aid performance. Whether catching or throwing a ball, grappling, or climbing, you’ll need strength in your hands, wrists, and forearms.
The grip strength, mobility, and control built through the wrist roller exercise are paramount for sports requiring the use of the arms. Overall activity output can be greatly boosted through just this simple aspect of your strength efforts.
Performance can be enhanced in the same regards as your workouts. Think of your training session as a sporting event. The improvements in loads lifted, stability, and control can collectively increase workload.
*Expert tip: Continue to prioritize your cool-down exercises to promote recovery and minimize strain.
Lifters Looking To Increase Strength
When thinking about weightlifting, the majority of attention is paid to the main muscle groups that are seen as the primary movers. Relative to upper-body compound lifts, these would be the shoulders, chest, biceps, triceps, and back.
In reality, the muscles closest to the source of resistance have the first responsibility of stability and support. This purpose allows for enhanced ability by those larger muscles closer to your trunk.
Grip strength in resistance training is important for strength and power generation. The result can be valuable in that this can improve performance during your compound lifts.
Who Should Not Do?
Those With Wrist Dysfunction
The wrist is central to all movements of the wrist roller exercise. It uses a large range of motion and puts the wrist joint under a lot of stress. Any circumstances that compromise this joint will have an obvious influence on this exercise.
Carpal tunnel syndrome stems from a compressed nerve at the wrist. This condition commonly arises from activities of wrist and hand overuse and is exemplary of reasons to avoid wrist rollers. Conditions such as this tend to negatively impact wrist function and range of motion.
If you are experiencing any type of wrist discomfort such as this, this exercise is ill-advised as a potential irritant. In this case, the wist roller may cause excess stress and increase the risk of injury.
Individuals With Elbow Irritation
Wrist rollers involve significant activity in the wrist extensors, the muscle group along the top of the forearm.
Tennis elbow stems from overuse of these muscles. This condition typically arises from activities involving too much wrist extension. Individuals suffering from elbow irritation such as this may experience a loss of function and range of motion.
Because the elbow joint and wrist extensors are involved in the wrist roller exercise, it may not be suitable for these populations.
Benefits Of The Wrist Roller
Supports Flexibility
The muscles of the wrist and forearm are organized to perform opposing actions and participate in all our arm activities. The wrist extensors lift the hand upward and the flexors pull it back downward. So, while one group is engaging, the other is automatically lengthening.
This results in a form of stretching aided by activation of those on the opposing side of the wrist. Essentially, strengthening the forearm muscles through targeted training improves their flexibility and function. This improved function can lead to better performance in sports requiring wrist strength such as badminton.
*Expert Tip: To enhance the mobility effect, perform foam rolling or static forearm stretching before this exercise.
Enhances Grip Strength
Grip strength is key in determining performance, and the wrist roller exercise is an effective tool for it. The joint actions of the wrist flexors and extensors in this exercise are the foundation for strength development.
The end result is heavier lifts, increased strength gains, and better control. Wrist rollers done at appropriate volumes and with significant resistance provide a suitable stimulus, improving grip function and strength.
The resulting grip strength can then have direct implications for better health and lifting performance.
Improves Range Of Motion
The wrist roller exercise is great for improving the range of motion in the wrist joint. Extension and flexion of the wrist through a large range of motion help to loosen the surrounding structures. This improves the normal ranges of motion when performed regularly.
The inner workings of this adaptation can be described as reciprocal inhibition. This is where activation of a muscle group facilitates flexibility in those on the opposing side of the joint. This is a neuromuscular phenomenon that shows effective results toward functional mobility.
Frequently Asked Questions
Yes. Wrist rollers are effective. They help to improve the function of the muscles involved in elbow flexion and grip strength. Grip strength is a key aspect of health and athletic performance.
Wrist rollers can be used in the same manner as typical strength exercises depending on training goal and split style. For best recovery, 48–72 hours is needed between sessions, so 2–3 times should suffice.
Since this exercise is not a multi-joint exercise using large muscle groups, there is a limit to the appropriate load. Follow the sets and rep guidance above and base the weight on these.
Yes. Wrist rolling is hard if done correctly, and should be performed to challenge the muscles of the forearm and wrist. The use of only the wrist to move resistance poses a great strength endurance challenge.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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