Using a bucket of rice or sand allows motion of the wrist against resistance in multiple planes and directions, making it a simple and effective way to strengthen the joint.
 
Push a loose fist into the rice or sand—the deeper in, the greater the resistance. Rotate your fist at a controlled speed for the chosen number of reps in one direction, then repeat in the other direction.
 
Notes
Use about 25-30 lbs of rice in a 5-gallon bucket. Make sure you use a bucket with a tight-sealing lid to keep out bugs and rodents.
 
Purpose
Using a bucket of rice or sand allows motion of the wrist against resistance in multiple planes, making it a simple and effective way to strengthen the joint.
 
Programming
Use 1-3 sets of 10-20 rotations at the end of a training session.
 
Variations
Rice is generally preferred over sand because it creates less of a mess and allows smoother motion.