What Is Rice Bucket Training in Baseball?

Unlock the Secret to Stronger Forearms: How Rice Bucket Training is Changing the Game for Baseball Players
Written by Mark Bailey
Last updated on

A baseball player uses many different muscles to move his body effectively. Some of these muscles are never really used in other sports. One muscle that makes a huge difference is the forearm. If you want to hit the ball hard, you’re going to need to have strong forearms! If you watch a baseball game on TV, you will notice how big the forearms of some of the MLB players are. This is why these guys can hit a baseball over 400 feet. 

  • Rice bucket training is a popular forearm-strengthening method used by baseball players, which was first introduced by the Kansas City Royals in 2013.
  • The exercise involves filling a bucket with rice and then placing your hand in it to squeeze the rice together, hold the squeeze, or do pulsations.
  • Repetitive motions with the rice will target different muscles in your forearms, and including a variety of exercises is important to hit all areas of your forearms.
  • Benefits of this training include increased grip strength and forearm strength.
  • Most MLB teams have incorporated this type of training into their practices, and it has trickled down to younger levels as well.

How rice bucket training works

There are many different methods to strengthen your forearms. You can use things like dumbbells or even a grip strength mechanism. A popular way baseball players improve strength in their forearms is through rice bucket training. First, you must fill up a bucket full of rice. Then, you just need to place your hand in and squeeze the rice together. Once you have squeezed, try and hold the squeeze for as long as you can. You will feel the burn in your forearms, which means you are doing something good. You can also do pulsations with the rice. Instead of holding the squeeze, you can continuously squeeze and un-squeeze. Both of these methods do the same thing, but they train the muscles in different ways. By doing this, you are directly hitting your forearm muscles while also improving your grip strength. A strong grip means you have more control of your bat when hitting and swinging.

The benefits of rice bucket training

Rice bucket training is an effective way of maximizing your grip strength along with your forearm strength. Both play a massive role in your success at hitting a baseball. Weak forearms will only lead to weak hits. In fact, you won’t find any hitter in the MLB with weak forearms. There are many ways of using a rice bucket to improve these things. The internet has plenty of videos to give you a visual of the different exercises. To break it down, you can put your hand in the rice bucket and move it any way you want. Any repetitive motion inside the rice will target a certain muscle in your forearms. This is why it is important to include a variety of motions and exercises in your rice bucket training. You will be hitting all areas of your forearms instead of just a few. For example, you can place your hand in the rice and act like you are drawing a circle with your hand. The rice will make it difficult to move your hand, which signifies the force you’re putting on your forearms.

The history of rice bucket training in baseball

The origins of rice bucket training are pretty recent. In 2013, the Kansas City Royals wanted to find a way to increase strength in their players’ forearms and grip strength. They came up with a method called rice bucket training. In today’s world, training has evolved into many different methods. When it was first created, it was only intended to be a squeeze-and-release. Various combinations have been added to this training that have made it even better. The Royals created a trend that has trickled across the entire baseball world. At some point, nearly all MLB teams have incorporated this training into their practices. Coaches for players at the younger levels have even had their players participate in rice bucket training. The benefits of this training are great, and it really has no downside. Anything can be overdone, so it is essential to take a break after an extended period of training. 

Frequently Asked Questions

Who invented rice bucket training?

The Kansas City Royals first introduced rice bucket training in 2013. No specific person has been given credit for the creation of this technique.

Is rice bucket training useful?

Yes, rice bucket training is one of the most effective ways to improve forearm and grip strength. These two things are important to have as a baseball player. Many different techniques are available to use while doing this training. These methods include different hand motions that target different muscles.

Should baseball players do rice bucket training?

The answer is yes, absolutely! Forearm strength is what separates contact hitters from power hitters. If you aren’t happy with how hard you are hitting the ball, you should try some forearm exercises. There are not many things better than rice bucket training. With all the variations available in this method, you can hit every area of your forearms. 

How much time should you spend doing rice bucket training?

It would be best if you tried limiting your rice bucket training to 30 minutes. Most players do this exercise once a day and on a daily basis. You can risk injury or overuse if you use this method for too long. This training makes your forearms work extremely hard. You don’t want to overdo it!


Baseball players have to focus on particular muscles when it comes to working out and training. These muscles are specific to their sport and are vital to their success. For baseball players, forearms and legs are the top targets. A strong hitter will have strong legs and forearms 100% of the time. This is where all your power and torque come from. Rice bucket training is a great way to improve the strength of your forearms. By doing so, you will soon notice a big difference in how hard you hit the ball. You will also notice how much more control you have over your bat. Rice bucket training is a great exercise that should be incorporated into your everyday routine. 

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