Grapplers Graveyard

Does Rice Bucket Training Work?

does rice bucket training work

Table of Contents


Rice bucket training is an age old training method athletes have used to get stronger grip strength and increase the size of their forearms. You will often hear strong climbers and baseball players praise about Rice Bucket exercises, but do they actually work?

Continue reading to learn all about the whats, hows, and whys about Rice Bucket grip training.

does rice bucket training work

First Off, What is Rice Bucket Training?

Rice bucket training is an old but unique form of exercise that involves using a bucket filled with rice. It aims to strengthen your hands, wrists, and forearms as these are also muscles.

It is a popular training method among athletes, especially among those who prefer to use as little equipment as possible. Climbers, baseball players, and martial artists, all use rice bucket training to improve grip strength and dexterity.

The idea with this training method is to submerge your hands in the rice and perform various movements like squeezing, pinching, and twisting to work those small muscles in the forearms that do not get the love they should in normal workout routines. It’s essentially a simple yet effective way to target specific areas in your hands and forearms and enhance overall hand strength.

Does Rice Bucket Training Work?

Rice bucket training can be highly effective for improving hand and forearm strength, all you need is a bucket, half-filled with the cheapest white rice you can find.

By submerging your hands in the rice and performing various exercises, you improve your grip endurance and strengthen the muscles in your fingers, hands, wrists, and forearms.

These simple exercises in rice can help you enhance grip strength, dexterity, and overall hand function. Many fitness enthusiasts and athletes swear by rice training as a complementary workout to their regular weekly routines. It’s a low-cost and versatile way to improve grip strength by targeting specific muscle groups.

The variety of benefits it offers and its simplicity is why it can be a great addition to your fitness regimen. It is highly recommended you give this unique training method and see the benefits for yourself.

power in your grip, workouts for your hands

What is Rice Bucket Training Used For?

Rice bucket training is a common practice used to improve hand and forearm strength. This makes it a popular choice among athletes, arm wrestlers, rock climbers, martial artists, and other individuals looking to enhance their grip strength and dexterity.

It’s a versatile training method that targets specific muscle groups in the hands and arms, these small muscles are otherwise not trained in your ordinary workouts. Training these neglected muscles helps prevent injuries and improve overall hand function. Incorporating this kind of training into your workout routine can also aid in rehab from hand or wrist injuries.

This makes it a valuable tool for both athletes and fitness enthusiasts seeking to strengthen their hands and forearms. It’s a fun and effective way to level up your strength training game and put some muscle mass on your forearms.

Rice Bucket Forearm Exercises

Many different Rice Bucket exercises are highly effective. A combination of a few sets of each exercise with high reps over your regular training program is enough to make some serious progress.

Below are 5 different exercises that will help you target every part of your fingers, wrists, and forearms. Perform these exercises to the fullest of your ability and get adequate rest in between. Keep the resistance high, stay consistent with your training program, and eat a nutritious and high-protein diet, to help you gain strength and endurance as quickly as possible.

Close and Grip

This exercise mainly targets your hand and finger muscles alongside your grip strength. Start by submerging your hand into the rice bucket, then close your hand into a fist, squeezing the rice as hard as possible. Imagine you’re trying to crush the rice with your hand and make sure to pause for a brief moment.

Open Hand Movement

This exercise focuses on finger dexterity and flexion. Submerge your hand into the rice bucket and spread your fingers wide apart, moving them in different directions within the rice, a good tip is to imagine the opposite movement of clenching your first. Opening your hands is like playing with the rice but with a purpose. This exercise will help you improve your finger movements and flexibility.

Dig Fists (In Circles)

This exercise works on your wrist mobility and forearm muscles and flexors. Plunge your hand into the rice bucket, make a fist, and then move your fist in circular motions within the rice, make sure to perform this exercise clockwise and anti-clockwise.

Imagine you are stirring a pot of rice with your fist. Rotate your wrist to feel the muscles working and you will feel the burn within minutes.

Grab & Twist

Targeting your wrist mobility and grip strength, this exercise mimics wringing out a wet towel. Reach into the rice bucket, grab and squeeze a handful of rice, and then twist your wrist as if you’re twisting a towel as hard as you can. This is one of the best wrist and forearm movements which also improves your grip endurance.

Do this rice bucket exercise in a slow and controlled manner and feel the resistance as you twist your wrist against the weight of the rice. It is recommended to repeat this exercise for a 2-3 sets with a high amount of repetitions to feel the burn in your hand muscles, a preferable range is 15-20 reps.

Grip & Squeeze

This is one of the best rice bucket exercises that enhances your overall hand strength and grip. Begin your set by submerging your hand into the rice, grip a handful tightly, and then squeeze the rice as hard as you can.

Focus on squeezing the rice with all your hand muscles to aid you in building strength and endurance. Repeat this action with a pause in between reps to feel the burn and fatigue in your hand muscles. It is recommended to repeat this exercise for a 2-3 sets with a high amount of repetitions to feel the burn in your hand muscles, a preferable range is 15-20 reps.

fingers get stronger, strong hands

Who Can Benefit from Rice Bucket Training?

Rice bucket exercises are regularly performed by a wide variety of athletes participating in many different sports. Rice bucket training is a big deal in the baseball world, and golfers too, both these sports require excellent grip strength and wrist flex mobility.

On the other hand, grapplers, wrestlers, BJJ athletes, and other combat sports fighters also perform several sets of rice bucket exercises in their regular training routine. This is because these are groundwork sports, which require exceptional grip strength.

Baseball Players & Golfers

When it comes to rice bucket training, both baseball players and golfers can benefit from it in similar ways.

Using rice bucket exercises, Baseball players can improve their grip strength, which is crucial for holding the bat firmly and making powerful swings. Exercises like the Close and Grip, Grab & Twist, and Grip & Squeeze can help them strengthen their hand muscles and improve grip endurance, leading to better control and bat speed.

As for golfers, they can enhance their wrist mobility and forearm strength through movements like Dig Fists (In Circles) and the Grab & Twist. A combination of these exercises can assist golfers in achieving more controlled swings with higher accuracy, especially during complex shots that require finesse and accuracy.

Grapplers, Wrestlers, and BJJ Athletes

Grapplers, wrestling, and BJJ athletes can benefit heavily from rice bucket training.

This is because for these athletes, their grip strength and forearm endurance is crucial during matches and training sessions. By incorporating several rice bucket exercises like Close and Grip, Grab & Twist, and Grip & Squeeze into their workout routine, grapplers can strengthen their hands and forearms. This will allow them to improve their ability to grab, hold, and control their opponents effectively.

Additionally, rice bucket movements like Dig Fists (In Circles) can enhance wrist mobility. Which is again, crucial for executing various grappling techniques with speed and precision.

This simple, yet effective method of training can be a game-changer for these athletes, helping them develop the necessary strength, power, and endurance to excel in their sport.

bucket filled rice buckets in a bag, does rice bucket training work

Great Products That Can Replace The Outdated Rice Bucket

Although very effective, rice bucket exercises are outdated. Over the years, many innovative grip-strength tools have surfaced. Such as the Great Ape Grips and Alpha Gripz which not only help you build a stronger grip but also improve your grip endurance while you’re at it.

Great Ape Grips Rice Bag

The Great Ape Grips Rice bag is one of the best grip strength tools out there. Think of it as an innovative and better rice bucket. It is a 5lb bag filled with rice that has a glove-like insertion for your hand.

In concept, the workout tool is super simple but truly it has been a game-changer for us. The bag itself is so easy to move around and even easier to get a great forearm pump. If you are interested in trying git our for yourself, be sure to read our review or watch the video we created about Great Ape Girps.

This allows you to perform all sorts of hand exercises that will strengthen your fingers, alleviate wrist pain, and improve grip strength. What makes it better than a rice bucket is the higher resistance you get.

Great Ape Grips

Built for versatility, Great Ape Grips offers a comprehensive grip training experience that is an upgraded/mobile version of the classic rice bucket workout! CODE: GRAPPLER15

  • A new and unique way to train forearms
  • Easy to bring anywhere
  • Minimal Space Required
Latest Pricing Video Review

does rice bucket training work, alpha gripz, stronger grip

Alpha Gripz

Alpha Gripz is also an amazing brand that produces a variety of the best grip tools in the game. Aside from Dial Gripz which are adjustable squeezers, they make extension trainers and also grip bands, all of which are amazing for training your entire forearms and hands.

Alpha Gripz is another forearm workout tool that we have been use to increase our grip strength. If you want to avoid the messiness and outdated nature of a traditional rice bucket consider getting Alpha Gripz and Great Ape Grips to supplement what you are currently doing.


You want a forearm workout that leaves you vascular and feeling a burn? Alpha Gripz will help you get there. A product that helps you increase grip strength for various sports.

  • Super easy to move this equipment around
  • Comes with 4 different levels to work up to
  • Work outside and inside parts of forearm
Shop Now
We earn a commission if you make a purchase, at no additional cost to you.
03/02/2024 06:03 pm GMT