text: i studied a few different martial arts over the years, heres some things i found that helped:\n\nknuckle pushups - you want to keep your wrists strong in a fisted position, like you'd have once you've grabbed someone's gi, only let your first 2 knuckles touch the ground. \n\nregular pushups -  you want the muscles on the inside of your wrists strong too. after a while, mix it up with fingertip pushups too.\n\nsledgehammer spins - get a sledge hammer (20 pounds or more) with a handle thats 2 feet long. hold it out in front of you, and with one hand (or both) grip the very end of the handle (with the hammer itself down) and try to rotate it in a clockwise motion. then, try counterclockwise. you wont be able to do it, but see how high you can lift it. your entire arms and chest will probably go nuts after you do that a few times, this helps strengthen everything when you'd do any type of twisting movement for grappling or throws.\n\nhorse stance squats - open a door in your house so that the door is outward (not closed, not against a wall). now, put your back against the edge of the door, and in a horse stance, do squats. try to keep your back straight so that its against the door, which means your back is totally vertical, you're not leaning in any direction.\n\nsoup cans - get a few large cans of soup or veggies in your kitchen, hold them out at your sides with your arms straight. just see how long you can go. every few days, try to add 5 or 10 seconds. your shoulders will hate you, but it works well.\n\ngood luck!