Get the popcorn ready for some serious badminton training... Weighted Hanging Band Wrist Rollers... this one is an absolute BEAST of a forearm exercise. It's awesome. I've got deep soreness right to the bone in my forearms today from it. This one doesn't hit fingers so much... primarily forearms. I posted the original of this one awhile ago using just bodyweight. And that one is brutal...so I decided to take it up a notch and add a 45 lb weight plate hanging from my waist. Essentially, I'm doing a plate wrist roller exercise (45 lbs) while hanging from the fat end of a barbell (counterbalanced on the other side with two 45's), with extra weight hanging on me. This is a VERY advanced version of an excellent forearm exercise. The "base" exercise is the plate wrist roller (while standing on the ground). That is a great exercise to start with in terms of progression. You can set the barbell to whatever height you want - high like this, or lower towards the ground. Then roll the bar end to raise the plate. I'll shoot just that one at some point. For this version, by hanging off the fat, rolling end of the bar, you not only get fat bar work, you get "hanging from a far bar" work... AND wrist roller work... all at the same time. The arms should be kept to about 90 degrees at the elbow...this will be the strongest position to try and maintain. This one is only really practical on the "up". When the forearms are about to give out, set your feet down then unroll the band. I've got the safety rails set up as high as I am able to in my rack, with two 45 lb plates on the other end of the bar. I weigh about 180 lbs right now, so with an extra 90 lbs hanging, even just the two plates was plenty to keep the bar stable. I've added instructions on how to set up the band and plate towards the end of the video, if you're crazy and advanced enough to try it (a few people have!). You could also use a kettlebell instead of a plate to hang from the bar as well. This one is an absolute forearm destroyer...in a good way. #madscientistofmuscle #forearms #forearmstrength #wristroller #forearmexercise #forearmtraining #grip #gripstrength #forearmworkout #wristrollerexercise #strongergrip #traininsane - @madscientistofmuscle