This workout is designed to strengthen and protect your wrists and forearms using a simple judo belt and weight plates. Connect the ends of a judo belt, add weight plates that allow 8 to 12 controlled reps, and use a box, table, or chair to create leverage. Every movement should be done slowly and under control. Start with pronation. You can grip the belt normally or use your thumb as a lever. Slowly rotate your palm downward. Move on to supination. Make sure the weight hangs on the inner side of your palm. You can place your hand inside the belt and loop your thumb around it. Next is radial deviation. Make a fist and let the belt hang over your fingers. This is a very small, controlled side-to-side movement. For ulnar deviation, grab the belt so the weight hangs behind your forearm and lift it by bending your wrist toward the pinky side. Then perform wrist flexion. Hold the belt with your palm facing up and do wrist curls. You can place a cloth between the belt and your palm for better comfort and grip. For wrist extension, face your palm downward and place the belt over your knuckles. Lift the weight by extending your wrist backward. If the belt slips at the top, wrap straps around your palm to secure it. To finish the forearms properly, include finger work. Start with finger extensions using elastic bands by spreading your fingers apart. Then train finger flexion with a pinch grip handle, dumbbells, or weight plates. For crushing grip strength, use hand grippers. If standard grippers are too hard, begin with ring grippers. Finally, add hammer curls to strengthen the brachioradialis and support elbow health. These exercises can be used as part of regular strength training or for rehabilitation if you’re dealing with wrist or tendon issues. Just make sure the load is appropriate and pain-free. #wriststrengthening,#forearmworkout,,#gripstrength,#tendonhealth - @cali.hoss