Rice Bucket - Training Your Forearms for Baseball

The rice bucket is a great tool to help build forearm strength in baseball players. The rice bucket provides resistance which works the forearms when the baseball player moves his fingers, hands, and wrists in certain directions.

What you need is a 5 gallon bucket (a top is good to have to keep rice from getting nasty while it sits open). About 30lbs of rice to fill the bucket.

Here are some different exercises that baseball players can do for their forearms with the rice bucket:

1) Grab the rice at the top of the bucket

2) Grab the rice at the bottom of the bucket

3) Grab the rice like your hand is a crab pincher

4) Use only the thumb movement in the crab pincher

5) Act like you are throwing a fastball through the rice

6) Act like you are throwing a slider or curveball in the rice

7) Act like you are throwing a change up in the rice

8) With a fist go in circles both ways

9) With a fist go side to side

10) With a fist go up and down

11) Hand shake while in the rice bucket

12) Grab the rice as hard as you can

13) Flick your fingers outward while totally submerged in rice

14) Lift rice bucket with elbow at side for more forearm work

All of these exercises provide a great rice bucket routine for baseball players. Just remember, change out the rice every couple of months and DON’T COOK THE RICE BEFORE YOU PUT IT IN THE BUCKET! ;)