IntermediateDynamicWrist Extensors
Rising (Radial Deviation)
Rising, also called radial deviation, lifts the thumb side of the hand upward — a small-looking movement that's disproportionately important for the top roll, since it's what lets you keep lifting an opponent's hand as you rotate it.
Muscles Worked
Brachioradialis, wrist extensors
Equipment
SledgehammerCable machine
How to Do It
- 1Hold sledgehammer or cable with arm extended
- 2Raise thumb side of hand upward (radial deviation)
- 3Lower with control
Sets & Reps
3 sets · 10-12 reps
Coaching Tips
- •Movement is toward the thumb (radial) side
- •Key strength component for top roll
Common Mistakes
- ✕Moving the whole forearm instead of isolating the lift at the wrist
- ✕Training only the curl and rotation exercises for top roll while skipping rising, leaving a real gap in the technique's strength base
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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