Hand & Wrist Strength & Durability - Rice or Sand Bucket

[@BarryAllen-no9nj]

Years ago I injured my wrist when I used to do a lot of snow shoveling coupled with a powerlifting routine. The pain would go away for months but then randomly come back (felt like something in my wrist moved out of position) and I wouldn't be able to move my wrist for full ROM for days. When I incorporated this in my routine, pain never came back. Wrist pain free for 1 year now. It's almost as if sets all my wrist muscles in the correct spot and regularly doing it ensures they stay put. Worked for me!

[@CatalystAthletics]

That's awesome

[@christopheryasus3666]

Hello I had back surgery after speed shoveling 3 ft of snow like a strongman. Sciatica. Had one of best in world take out disc and all thats left of the pain is like a ghost in the nerves etc. I stretch still & the pain is like 4%... hamstring stretches over the right knee and cross & lift up leg while engaging & stretching that (in my case) left leg. Cheers

[@christopheryasus3666]

@@CatalystAthletics I shared v4 that I injured my back speed shoveling snow. Had one of the best surgeons remove a disc. Now pain there is like 4% instead of daily sciatica pinching & agony. I used 2 get out of car and forced2 stretch hamstring. Surgery was e-z TIL I WOKE UP! We're talking level 10 pain. 5 days of percoccet and I took myself off. Hated the loopy feeling. God blessed me2 handle pain on my own. Cheers

[@yalekohli9554]

How often did you do it

[@BarryAllen-no9nj]

Like a 5 minute routine at the end of every workout.

[@stevenpan8793]

You must turn the rice to sand by doing the exercises!

[@addokittokautama1979]

kinda remind you of those old shaolin movies doesn't it?

[@herbsr4meat144]

The ultimate goal 😭😭😂😂😂😂

[@jeramylarrarte421]

Who are you

[@derPaul76]

Dust....

[@olyrhys8724]

Which idiot is possibly downvoting free advice of this quality? Thank you Catalyst for all you do and put out

[@junkyard-p1s]

It's probably a 🐁 mouse that can't get in that rice bucket!🤦‍♂️🤦‍♀️🙈🙄

[@Jonathan-A.C.]

Somebody must’ve used sand, gotten in their eye, and clicked the dislike button by mistake

[@iamsampeters]

Short, to the point, informative. Killing it man, thank you so much.

[@andreasnau5031]

as i love it

[@therealforestelf]

this is the one thing every weightlifter (or maybe even lifter) should get to know. this works like magic and is the most ancient ungabunga rehab tech I have ever heard of! may everyone's wrist pain cease and fortune of smashing PRs again shall smile upon you!

[@Haadi42]

If you have any other advice in mind, do share

[@c.galindo9639]

Sweet! I really love this and it is absolutely important to strengthen your hands and wrists as that is what you use most in almost anything you perform whether it’d be exercise or work. Hand strength and durability is vitally important to maintain and strengthen

[@brianlurcott5583]

Worked in the Costco deli. Nothing compares to the hand pump you get from squeezing a 20lb blob of cooked ground beef. Never thought I could feel a muscle burn in my fingers. Found this looking for something similar. Rice sounds cleaner for a home gym.

[@CatalystAthletics]

There are putties made for hand strength too - popular with climbers and guitar players. Downside is you don't get the extension (you can poke fingers through and pull apart, but that's a pain in the ass and not the same) and can't do the wrist-specific work. The bucket is the best solution I've found.

[@SodusFreePress]

Lmao cooked ground beef

[@mikekrasovec6390]

​@@CatalystAthletics look into the "power web" for strengthening hands and wrists. As a massage therapist of 27 years it's about the best that I've found for strengthening the smaller muscles for hands/wrists and using it to stretch them out is awesome. For pinch and crush grip it's OK and other techniques are definitely superior such as wrist curls/extensions, farmers walks, hand grippers... Just make sure that if you're strong get a heavier duty version. Most of the power webs are intended for poorly conditioned elderly who have arthritis or an injury.

[@Pablosan7]

Very nice! It’s rare that I subscribe from just one vid… this is just the advice I needed👍

[@jongkind18]

Another amazing video. I love the simplicity and efficiency of all of your coaching and advice (and more generally your approach to the sport). Keep up the great work!

[@Yojax]

Legit professional video. I'm surprised it has such low views. Great stuff!

[@williamandaudreymenjivar85]

This workout will definitely wake you up *** Must try** My knot in my wrist is slowly going down and getting soft thank you 😊

[@Jack81631]

❤️ Catalyst Athletics it has every thing a athlete need.

[@jlogan2228]

Pea gravel also works very well bc it has some weight and density to it but flows like the rice , isnt as messy as sand, and will never get moldy

[@mikuspalmis]

Ahhh... 🤔 😉👌🏼

[@m.b.593]

How many lbs of pea gravel in a 5 gallon bucket? 🙏🏻

[@keithmichael112]

But you're not going to feel like you're doing kung-fu training that way

[@GoldenEraZen]

Great tips man. Been doing rice bucket training for almost a month for rehab and strength. So far my right arm, wrist to elbow, are feeling much better. Had a little bit of tennis elbow for many years. This is the one thing that has corrected it. My arm feels great. Grip strength has improved overall for both hands.

[@kwacz]

I am trying to recover from both tennis elbow and golfers elbow in the same arm. I have had it for a little over 3 months. Its getting better but very slowly. I have been thinking about doing the rice bucket to try to rehab it but am afraid i might make it worse. At what point did you start doing this? Exactly what intensity and how often did you do this to cure yours?

[@GoldenEraZen]

@@kwacz For me man, I started it back in May. I did it every day for a month. Just 10 to 15 minutes. I wanted to see what would happen. You can do this 3 times a week on top of your normal exercise routine. You don't have to do it like I did every day for a month. 3 times a week is plenty 👍

[@kwacz]

@@GoldenEraZen okay thank you I will definitely give it a shot. I will start off very easy at first and see how it goes since my doctor currently does not have me doing anything other than resting it which I have been doing for going on the 4th month now so I think it's time that I should probably start trying to do something in the form of rehabilitation. I'll give this a shot and see what happens.

[@GoldenEraZen]

@@kwacz Hey great. I think it's safe to say you can try something. It's been 4 months. Best of luck to you. Hope you can rehab and recover soon.

[@InvisibleHotdog]

I really haven't seen a better source for oly lifting on KZbin than this channel and it's ahead of almost everyone else by miles. Torokhtiy isn't far off. I dunno if this is worth a video, but wrist pain during movements like the clean. I get it in one wrist at lighter weight but when I go heavy, I don't notice any discomfort. Barely anyone has talked about it but one video did say it could have to do with muscles higher in the arm.

[@AP-98]

Started this today. Done all my measurements and I'm just aiming to do one or two follow along videos on youtube. Aiming for every day as I imagine my forearms should heal up quickly. Only done measurements on the upper forearm at 29cm. If i can get about 1cm i'll be over the moon!! I might report back every week or so depending how well this comment does. All the best guys

[@WhyDoIWatchYoutubeVideos]

Update plz

[@DR-mq1le]

Hows it going brother

[@AP-98]

@@DR-mq1le Hi mate yeah still going on this, not doing it every day just because I feel like I don’t want it to affect my lifts at the gym. Not getting particularly sore however, so maybe I can step up to once a day. Not seen any growth as of now so I’ll have to keep at it!! Will definitely report back

[@DR-mq1le]

@@AP-98 keep at it bro! I agree with you, other lifts might get compromised from the forearm fatigue. I feel its best to do these 2-3 times a week with good intensity like every other muscle group .

[@AP-98]

@@DR-mq1le yeah i'll give it atleast another month or so, but if it does get to a point where i'm seeing no changes i'll probably stop and just live with the forearms i've been given🤣🤣

[@KKhmet]

thanks cpt price this helped me alot

[@FloydManFloyd]

Gonna do this with my feet too to rehab ankle sprains...

[@powerhouse1981]

Exactly what I needed

[@pilot.wav_theory]

Ive used both rice and sand and i find sand more challenging but with rice the resistance feels more consistent throughout the whole range of motion, so i give the edge to the rice version tbh

[@loganwolfram4216]

This a really creative, sensible idea

[@phonymontana4254]

Great succinct explanation subbed

[@sorrysirmygunisoneba]

Best thing about this is if your phone breaks and you put it in the rice bucket, it is fixed the following morning.

[@CharlesCauzin]

Parabéns por inserir métodos assim no treinamento! Usamos isso n arte marcial, excelente para fortalecer os punhos!

[@damo9961]

I might try my feet in a big bucket of this too

[@BeyondDestiny]

Thank you

[@paulettelavigueur760]

Can this be used for seniors to work on proving their strength and mobility with possibly arthritis or just weakness?

[@CatalystAthletics]

Definitely worth a try, I would ease into it very gradually to make sure you're not aggravating the arthritis more than helping it.

[@max16485]

i use a bag of concrete sand, it's really effective for stronger skin

[@hectorgarza228]

This man looks like a buff Shia LaBeouf

[@Avarayanna-xm1un]

He does

[@tms0815g]

Shia LaBuff

[@mikuspalmis]

​@@tms0815gExactly.

[@rickyb533]

Not really... I don't see it, lol 😆

[@Johny40Se7en]

30 pounds of rice seems a bit excessive, even for gigantor hands 😝 Definitely will give this a go. Nice one 👍

[@sirdeakia]

My dude over here looks like he scares flour into kneading itself into pizzas

[@evanf1443]

Kinda unrelated but for those interested this would probably be something good to point at during dry fire training as an extra precaution. Just a thought.

[@PhillyPugilist]

How would this help with dry firing?

[@In_Gods_Hands]

Awesome thank you

[@TwoHams]

My PT used beans. I have horse oats i was using because i have them already but you have to wash your hands after

[@palabrajot505]

3. You can eat the rice after your workout.

[@solaraura512]

I choose to use sand instead and what type of sand should I get in terms of sterility and coarseness? Awesome and informative video btw!

[@CatalystAthletics]

You should be able to find it packaged as "play sand"

[@solaraura512]

@@CatalystAthletics thanks for the reply !

[@ronanmcconnon9935]

I bought a bucket and rice and honestly I can do these excersise for 30 minutes per hand before really feeling fatigue. If you do bjj or rock climbing you need sand.

[@remydaitch9815]

I lift and I'm a Chef. Thanks for the tip.

[@mikuspalmis]

I take it you're somewhat of a minimalist and you might wear gloves to condition in the rice and cycle the rice out as you cook and replace at the same time.

[@WeimaranersAreTheBest]

Rice also helps dry hands and if you play baseball or golf, you’ll have less or no blisters

[@trollfaceedit666]

nice

[@privateaccount9110]

Make one video for different variation of excercise please

[@phylippezimmermannpaquin2062]

Not only does it look fun but i would have the perfect excuse to keep a bucket of sand :)

[@ralphgutierrez3451]

I’m curious, I’m a painter/artist but I also want to strengthen my hands and try this out. I know that some carpenters damage their nerves from the shock they endure swinging hammers in their career. Is their a consequence training with sand like this? Will I lose my dexterity in exchange for tougher hands, or will this actually improve my dexterity?

[@CatalystAthletics]

I don't see it improving dexterity, but as long as you continue with your art and frequent use of your hands/fingers in varying motions and full range, I can't imagine it reducing it either. There is nothing damaging about this - what you're talking about is simply overuse injuries, which occur with any repetitive motion over a longer period of time, especially if not supported through exercise/recovery protocols. If anything, doing some hand/wrist training would help you avoid overuse issues from painting.

[@ralphgutierrez3451]

@@CatalystAthletics awesome thank you for the advice

[@Karrdeh]

@@CatalystAthletics thanks for the thorough reply. I have injured my wrist from drawing, overusing it and currently trying to recover from it. I will make this ricebucket myself to help my wrist out. Do you have any other tips on exercises or recovery which can help strengthening/maintain the wrist?

[@CatalystAthletics]

@@Karrdeh kzbin.info/www/bejne/jafZZ2OIa55kodU

[@Karrdeh]

@@CatalystAthletics Thanks for the link!

[@MyyoutubePlaylist5]

I wonder do this build up bigger hands and forearms also.

[@CatalystAthletics]

To a degree, yes

[@1425363878]

Get the 10 min rice bucket workout by fearless tofu. Do it every day as many times until your arm falls off.

[@valeriolucentini5436]

Nice video, i am thinking of making a rice bucket for myself, how long did the rice last exposed to air like that?

[@CatalystAthletics]

Don't leave it exposed to the air - get a bucket with a lid like suggest.

[@valeriolucentini5436]

@@CatalystAthletics sure, but even with the lid, doesn't it get moldy at some point? There is still air inside

[@CatalystAthletics]

@@valeriolucentini5436 If it stays dry, it should be fine for years, especially since you're not eating it. And if it somehow gets bad... it's cheap to replace. If you're worried about it, just use sand.

[@valeriolucentini5436]

@@CatalystAthletics thanks a lot!

[@MRJJJarhead]

@@valeriolucentini5436 also you can buy some desiccant packets to keep it dry.

[@Tyrfingblood]

how do you manage to keep the rice clean from bugs or little butterflies? thank you for the advice.

[@CatalystAthletics]

Bucket with a lid... right at the beginning of the video - kzbin.info/www/bejne/rKfbmqCNfpZggK8

[@Tyrfingblood]

@@CatalystAthletics OK, just using a lid must do the job. thank you

[@LoopsZ]

1:34 did number 2 and my knuckles have been bleeding from tiny tears for the last week. don't do 2!!

[@raredays2767]

weak hands,

[@LoopsZ]

@@raredays2767 survivorship bias i was punching 2 hard

[@flashbacka1122]

wimp

[@diontaymartin2498]

I wonder could you make your hands bigger from doin that.

[@mikuspalmis]

Maybe if you were punching it like in iron fist/bone/body training. Check out the way Jiang Yu Shan conditions his hands and wrists. He has his own channel and also material through Vahva Fitness.

[@dna3930]

It will increase the muscle size in your hands. The iron fist technique is used to kill nerves, microfracture bone and to callus the skin make it tough. I had to do that when I was growing up. Along with shin kicking bamboo wrapped in rope and heavy duty truck tires. You can feel the bone chips floating under the skin on my shins. 😂😂😂

[@bluedrop00]

How to you think about kinetic sand?

[@walkingoddities3532]

glad im asian we have a lot of rice

[@whymeme5841]

Another way to not buy as much rice is to put some filler like packing peanuts in a trash bag at the bottom of the bucket and fill the top half in rice

[@_Unlived_]

Is this just for wrist and hand or does this also increase forearm muscles?

[@CatalystAthletics]

All the muscles that move the hand and wrist are in the forearms, so yes it will be working them - whether or not it actually causes measurable growth is a question of how much/hard you're doing it and your genetic predisposition.

[@haanswinn]

hey man thats food you are playing with! kidding aside what do you think of finger extensor tools like those webs with holes for the fingers and you try to spread your hand, will this be similar to the rice or different?

[@CatalystAthletics]

Michael Lee The bands etc for finger extension are decent but rice allows 3 dimensional resistance and more adjustable resistance, so I much prefer it.

[@olyrhys8724]

Michael Lee - in addition to this excellent video, I would also recommend the various strengths of therapy putty. It’s very inexpensive, can be taken anywhere and used for a variety of movements. After two serious occupational hand and wrist injuries, I have found it very helpful. Also, the webs don’t last - as you get stronger, you’ll start to tear them.

[@haanswinn]

@@olyrhys8724 thanks man i never heard of this

[@olyrhys8724]

Happy to help - I hope you find it as useful and effective as I have 👍

[@ernesttoric4192]

Does dooing this strenghten the skin of your hand?

[@CatalystAthletics]

Anything you do with your hands will help toughen up the skin, but rice won't do a lot since it's pretty smooth. Sand would do more, but you're going to get a lot more out of manual labor type efforts, e.g. lifting, carrying, gripping a variety of objects/tools.

[@ahzamahmar7327]

Apart from these 2 exercises, Can we punch on sands as well for making it stronger???

[@CatalystAthletics]

You can... but it's a good way to sprain a wrist if you're not precise. Try this stuff first - kzbin.info/www/bejne/jafZZ2OIa55kodU

[@paulhandley48]

In the snatch what exercises can I do to stop my shoulders being to far over the bar in the 2nd pull?

[@CatalystAthletics]

Several, depending on why it's happening, but here are two - www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/ www.catalystathletics.com/exercise/315/Snatch-Segment-Pull/

[@paulhandley48]

@@CatalystAthletics great thanks

[@pollolor15]

Hi, how do you keep the rice clean?

[@CatalystAthletics]

Tight fitting lid for the bucket and don't have dirty hands when you use it.

[@nebo274]

Can I do this with wheat?

[@Chef_cookk]

I always get tennis elbow fron this? Doing 1 day pause between, Can u help me what i make wrong?

[@colsonrizzuto7973]

What type of rice is least abrasive, brown, jasmine, or basmati?

[@CatalystAthletics]

If that's a serious question... just get the cheapest white rice available. It's fine.

[@dude861]

What exactly is it good for? "Maintain hand and wrist health" - how?

[@MarzThe7]

I’ve seen something like this in Kongfu movies!

[@grippro472]

Is it okay if not your whole hand get into the rice like just on the knuckle?

[@CatalystAthletics]

Yes - the shallower your hand, the less resistance, so start wherever you need.

[@grippro472]

Catalyst Athletics ok thank you for responding❤️

[@hadrianaugustus5712]

Would this work with ankles??

[@CatalystAthletics]

If you had a big enough container, I think it would work well.

[@buddy6910]

Does it have to be in a bucket ? Or can you just use the bad the rice comes in ?

[@CatalystAthletics]

You can use the bag... but it will rip and spill eventually (quickly), and it's not re-sealable, so it's a great way to invite rodents. Just get a bucket with a lid.

[@CrazyLinguiniLegs]

I’d be interested to know has anybody using this method regularly encountered any skin-related health issues down the road? I ask because rice is known to contain arsenic, which in turn is a known skin carcinogen.

[@CatalystAthletics]

Never heard of anyone having a problem

[@mikuspalmis]

.

[@dmitryivanov9026]

Do you think I can use buckwheat instead of rice?

[@CatalystAthletics]

No idea but you can try

[@Goblinguine]

I use toenails

[@rutherfordlinares7383]

Do you continue with rice when maggots and moths appear?

[@CatalystAthletics]

No... that's why I say explicitly in the beginning of the video to use a bucket with a lid to seal out bugs, rodents, etc.

[@SolomonMagnus819]

Why is the sky blue?

[@KingQfSouth]

can i eat the rice after?

[@WojciechP915]

Gross

[@mogroot5790]

How many months for going to sand?

[@CatalystAthletics]

Not sure what you're asking.

[@averagecalisthenicsguy1504]

Meh just go straight to sand like me no need for rice

[@LifesPurpose_15]

Can I do this with beans?

[@waveexistence3512]

Can u punch the rice for knuckle conditioning too?

[@CatalystAthletics]

If you want

[@JesseGilbride]

Might this be good for tennis elbow (lateral epicondylitis)?

[@sofuckinbrutal]

Probably smooth high repetition rope handle triceps extension will be better solution + forearms flexion/extension /rotation exercises ,give it a try

[@judgementcharles840]

what about 4,5mm steel balls ? would it work instead of rice ?

[@CatalystAthletics]

Probably but also might move a bit too easily - you'd probably need more depth than rice for equivalent resistance. But my main concern would just be cost unless you happen to have a bucket full already.

[@judgementcharles840]

@@CatalystAthletics thanks for answering. yes, steelballs 4,5mm are expensive. 50.000 balls 60€. in germany. i saw a video of rian garcia, doing this with gravel in the bucket. so i thought the next step would be steelballs 😂🤷🏻‍♂️

[@OneDreams54]

@@judgementcharles840 So, did you try with steel balls in the end ? Density of steel balls should be much higher so I'd be interested in your results if you tried.

[@judgementcharles840]

@OneDreams54 no i didnt. I have a small punching pillow, filled with 8mm steelballs, which i hit years before. i should start training again. but hitting the pillow filled withe the steelballs is very high level. no matter if you hit with palm or backhand or fist. it really hurts when you start hard. you have to start hitting slow until you are in kind of a trance. and then you can hit like a shaolin :)

[@OneDreams54]

@@judgementcharles840 I was interested not only from a Martial arts POV, but also as a complementary exercise for other sports. And also a bit as someone who had some injuries and would like to take this exercise beyond what was usually just injury recovery (similar exercises are common for that, sometimes using rice instead). Showing the exercise limitations. I would like to take it into strengthening hands and forearms, I quite like calisthenics and climbing for examples, and I could use some more complementary exercises at home.

[@soniaespinoza2495]

Will this work for a fractured wrist. It never healed properly and it's been 8 months now.

[@CatalystAthletics]

Definitely a question for a medical professional

[@salehj9041]

This helps tennis elbow from benching?

[@CatalystAthletics]

It may

[@mercenario93]

Its good to rotate with a hand gripper to?

[@CatalystAthletics]

Grippers are one of many good tools/exercises

[@Jim-K-Baker]

Will this help me develop calluses on my hands?

[@CatalystAthletics]

No

[@jakiscelel8101]

grippers will do.

[@a.i.a3949]

Better to use really fine soft sand

[@吳瑞德吳]

手指會粗度變大嗎？

[@Quizzical_nonsense]

How are your hands? Have you had weevil problems?

[@CatalystAthletics]

No weevils or anything else. That's why you need a lid.

[@kakistick]

Doesn't the rice go bad/filled with pests?

[@CatalystAthletics]

Not if you take the advice I give at the beginning and use a lid.

[@МурасянЯуранбасович]

Shia LaBeouf I ❤ you so much

[@mikuspalmis]

Shia LaBuff

[@gonkong5638]

nice I can always feed my chicken with this rice so no problem.

[@riandunneleavy4161]

How much will this rice cost?

[@CatalystAthletics]

www.google.com/search?client=firefox-b-1-d&q=30+lb+bag+of+rice

[@markosbellezzi8151]

Can I use soil?

[@CatalystAthletics]

I think it will compact too much. You need something that will remain "fluid" no matter how much it's moved and compressed.

[@АтанасКостов-с2ч]

How many grams of rice is that?

[@CatalystAthletics]

30 lbs so about 13.5 kg

[@syedzaheerhussainshahkazmi1241]

Can this make hands thicker too?

[@CatalystAthletics]

Likely but you need to do a lot more than just this... frequent, high-volume manual labor, for example.

[@syedzaheerhussainshahkazmi1241]

@@CatalystAthletics thank you very much for taking the time to give me a helpful reply.

[@ThisPartIsAndrew]

Pea gravel or no Man Card

[@skirmantas99]

yeah, but do u cook the rice?

[@CatalystAthletics]

no...

[@skirmantas99]

@@CatalystAthletics ;)

[@777orrin]

Where is the eccentric phase?

[@CatalystAthletics]

There can't be one... you'd have to use different exercises for every motion here, which would be several.

[@mandamiddle0278]

osent rice rot ?

[@dtla5052]

I fell off my bike 3 months ago and my hands hurt every single day. I never went to the doctor because I dont have insurance. 1 thumb is permanently swollen now. Hopefully this will help

[@juliovasquez3039]

did it help?

[@user-kw9hg9o]

Can i use this here method for me leggies?

[@CatalystAthletics]

Please post video of this.

[@anonc3626]

How does the rice strengthen your hands and wrists?

[@CatalystAthletics]

It's creating resistance to the movement... same way any resistance training works, but this works in every direction and can include all planes/motions/rotation/gripping/flexion/extension, etc.

[@BlntFrcTrma]

Sorcery

[@Dipsguy_]

I see the point...but you could make way more gains just eating the rice and doing actual forearms

[@CatalystAthletics]

Then you actually don't see the point.

[@rootbowy825]

You could heat up the rice hey..