Training Technique of the Week: 2-on-1 Wrist Roller

Updated: April 12, 2012

By Scott Goodpaster

The 2-on-1 wrist roller is an awesome exercise for wrestlers. At Cincinnati Functional Fitness, we believe through strength and conditioning we can create devastating weapons for our wrestlers.

One of those weapons is gripping. The 2-on 1 wrist roller exercise works on grip and forearm strength in a horizontal vector. This exercise will enhance any wrestler’s grip and help control every position.

By controlling the wrist it will improve hand fighting, increase ride time, help set up pins and kill the ability for your opponent to post. The wrestler who controls the grip wins the match.

  • Perform four sets of three repetitions by rolling in the strap to the desired length.

Scott is using a 2-inch diameter wrist roller.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)