Forget the barbells and wrist rollers — one coach has been building freakish hand and forearm strength with nothing more than a bowl of rice.
Scott James Tyler, a strength coach known for his functional training experiments, set himself a challenge: grow his hands and forearms as much as possible using just one unusual exercise. More than 150 days later, he’s still doing it — and the results speak for themselves.
While most gym-goers are busy curling dumbbells or maxing out on grip trainers, Tyler’s daily routine involves “rice gripping” — plunging his hands into a bowl of rice and repeatedly squeezing, twisting, and turning until the grains slip through his fingers.
Tyler first committed to the challenge for 100 days, documenting his progress along the way. But instead of stopping there, he kept it going. After 155 days, he reported noticeable gains in hand size, wrist endurance, and grip power — all from a movement that costs less than a takeaway coffee to set up.
Why Rice Gripping Works
Unlike traditional barbell or dumbbell exercises that mainly target the larger forearm flexors, rice gripping hits the smaller intrinsic muscles of the hands and wrists, Men’s Health reports. Because the rice shifts unpredictably with every squeeze, these smaller stabilisers have to constantly adjust, creating a deeper, more controlled fatigue that translates into stronger grip endurance.
The benefits go far beyond aesthetics. Improved grip strength supports heavier lifts like deadlifts, pull-ups and kettlebell swings, while also giving a boost to functional events like farmer’s carries in Hyrox or obstacle course racing.
He typically alternates between 3 sets of 100 reps, 10 sets of 30 seconds, or simply works to failure. For general use, training this way 3–5 times a week is enough to see big improvements.
The History Of Rice Gripping
While Tyler’s challenge brought the technique into modern fitness feeds, rice bucket training actually has a long and storied past.
Some accounts suggest it began in ancient China, where Shaolin monks used rice buckets to strengthen their hands for martial arts, Boulderflash reports. Others credit baseball coaches in the United States, who used the method to improve throwing power and protect players from wrist and elbow injuries.
Whatever its true origin, rice bucket training has been used for generations to build grip strength, dexterity, and even tendon health — making it a favourite among rock climbers, martial artists, and rehab coaches.
The method is surprisingly comprehensive: it trains both the flexor and extensor muscles of the forearm, helping to balance out strength and prevent overuse injuries. It also improves wrist flexibility and mobility, key for athletes who rely on precise hand control and joint stability.
Simple Setup For Easy Results
The beauty of rice bucket training lies in its simplicity. You just need:
- Rice (any cheap bag will do)
- A bucket or bowl (big enough for both hands)
To try rice gripping yourself, fill a large bowl or bucket with rice (sand works too). Submerge one or both hands, grab a handful, and squeeze as hard as you can while twisting your wrists. Continue until most of the rice has slipped through your fingers. Twist outward for half of your reps, and inward for the rest.
Start with light “warm-up” movements — gentle twists, squeezes and stretches — before progressing to structured exercises like:
- Squeeze: Dive hands into rice and squeeze repeatedly.
- Expanders: Plunge your hand in, open your fingers wide, and repeat.
- Swirlers: Rotate your wrists clockwise, then counterclockwise.
- Paint the fence: Move fists up and down in the rice.
- Side to side: Move hands left to right, keeping forearms still.
Beginners should aim for 2–3 sets of 30 seconds, building up to 3–5 sets of one minute as their grip improves.
Rice gripping isn’t just for powerlifters or climbers — it’s suitable for anyone looking to strengthen their hands, improve coordination, or recover from wrist or forearm injuries. It can also be a game-changer for everyday athletes, from golfers and tennis players to those simply spending hours typing at a desk.
And while rice bucket training won’t replace traditional strength work, it fills an important gap: targeting the small, stabilising muscles that bigger lifts often overlook.
As Tyler’s 155-day streak shows, consistency pays off. “With structure and consistency, you can improve your grip strength and hand muscles with simple exercises,” one coach explained.
So the next time you’re looking for a low-cost, high-impact addition to your training routine — grab a bowl, fill it with rice, and get gripping. Your forearms will thank you.
And be sure to follow @sjtpersonaltraining on Instagram to see his journey continue.
Featured image credit: Instagram/@sjtpersonaltraining (screenshot)
