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10-29-2006, 03:58 PM
  #14
MikeD
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Join Date: Jul 2006
Location: Buffalo NY
Country: United States
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take a free weight plate and tie a 4 foot 1/4" or less Diameter rope through its middle at one end. You choose the plate weight that suits you best. For the other end you will need something like an old large mop or broom handle. Cut a length about 18" long. Drill a small hole through its center and tie the rope through. You can get fancy making two discs to guide the rope as it coils but not needed. Using just the wrists, wind up to about a foot from your hands and then controled unwind send the weight back down to the floor. You will improve wrist power very quickly. remember to work both over hand and underhand..

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