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Tie a three-foot piece of rope around either a metal or wooden bar, or improvise with a baseball bat.
Attach a weight to the other end of the rope, and let it hang down towards the floor.
Using only your wrist muscles, twist the bar around within your hands, lifting the weight all the way up, until it touches the bar.
Slowly reverse the process, allowing the weight to smoothly lower back down to the floor.
For safety reasons, make sure that the rope is strong enough, and also stand with your feet outside the weights drop zone, just in case it does fall.
BEGINNERS
Aim for 5 lifts with light weight. Repeat twice.
INTERMEDIATE
Aim for 10 lifts with medium weight. Repeat twice.
ADVANCED
Aim for 20 lifts with suitable weight. Repeat three times.
Tutorial provided by netfit
Attach a weight to the other end of the rope, and let it hang down towards the floor.
Using only your wrist muscles, twist the bar around within your hands, lifting the weight all the way up, until it touches the bar.
Slowly reverse the process, allowing the weight to smoothly lower back down to the floor.
For safety reasons, make sure that the rope is strong enough, and also stand with your feet outside the weights drop zone, just in case it does fall.
BEGINNERS
Aim for 5 lifts with light weight. Repeat twice.
INTERMEDIATE
Aim for 10 lifts with medium weight. Repeat twice.
ADVANCED
Aim for 20 lifts with suitable weight. Repeat three times.
Tutorial provided by netfit