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Exercise handout — move better, feel better.
Rice Bucket Digs
Dig, twist, and grip in a bucket of rice for hand conditioning. Popular with climbers and martial artists. Start short to avoid overuse.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: sand bucket
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
varied continuous
Tempo
Step-by-Step Guide
Set up
- Fill deep bucket with dry rice
- Sit or stand at comfortable height
- Insert hand into rice
No image for this step. Follow the written instruction.
Step 1 of 5
Dig fingers deep into rice
No image for this step. Follow the written instruction.
Step 2 of 5
Open and close hand in rice
No image for this step. Follow the written instruction.
Step 3 of 5
Rotate wrist in rice
No image for this step. Follow the written instruction.
Step 4 of 5
Make fists and release in rice
No image for this step. Follow the written instruction.
Step 5 of 5
Vary movements continuously
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Move through the rice
- Vary your motions
- Work all finger directions
- Keep wrist moving
Common Mistakes to Avoid
- Going too long too soon
- Same motion repeatedly
- Gripping too hard
- Not starting short
Safety Information
CAUTION: Start very short duration. Overuse risk is high.
Progressions
Increase to 5 minutes total
Regressions
Start at 1 minute, work up slowly
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.