How do I build up wrist and forearm strength for Karate and Kendo?

[krm98k]

Howdy, I'm Ryan. I recently joined this forum to find more about what I can do to build strength, power, and endurance for martial arts. I recently just began practicing both Karate and Kendo (Japanese sword fighting). I'm my weakest is in my wrists and forearms.Both require a hell of a lot of strength and endurance from my muscles, but they also take a heavy toll on the bones tendons and ligaments. Does anybody have any suggestions on what I can do to build up both strength and quickness? Thanks!

[Matt76]

well I used to use a sledge hammer and do some exercises with it. It can make your wrist very strong.

[chrismortimer66]

You can use wrist roller devices in a gym, they can help. but best exercises I have seen and practiced for wrist strength is what arm wrestlers use, these guys have the strongest forearms and wrists you'll ever find.
1 good techniqe is to get a 3-4 foot bar and atach weight to the end, grab the other end, and with you hand by you side raise the bar up so your lifting the weighted end upwards. you can hold the bar with the weight behind you and move the weight upwards in that manner too, and finnaly you can grab the bar in the middle holding it infront of you [bent not straight armed] with the attached weight pointing up and twist your wrist from left to wright.
do each one of these type excercises 1-2 times a week, 9-12 reps and 2 sets, should set you up for havin quite good wrists.
If what I have written doesn't make sense, look up arm wrestling training, and you will find all you need on wrist and forearm training.

Also don't overlook training on a heavy bag [100lbs+], this will definitly help.
hope this helps.

[med9044]

hey, that sounds good ill give that a try too

[Aber1784]

lots and lots of masterbation

[med9044]

those are great advice