Try These Exercises For Tight Wrists

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Do you have trouble when trying to front rack a bar for your Olympic lifts, or feel like your handstand is never quite on balance? The problem may be tight wrists, or more specifically lack of wrist extension and general mobility in the wrist.

While wrist stretches help some, we’ve found that developing strength through full ranges of motion in the wrist, utilizing different types of positions, to be the most effective strategy for short AND long-term progress.

Try implementing the following movements in between your lifts, or do the entire sequence as a part of your warm up. A little bit every day goes a long way to developing wrists that support your physical activity!

 

Dorsal Finn Push Up

From the hands and knees, place the back of your wrists on the ground with your fingers pointing back at you.  Lock the elbows out and spin the elbows forward without moving the hands.  From here, drop the head/chest toward the floor, allowing the elbows to bend in a partial push up.  Drive through the back of the wrist to come back to starting position.

 

Fist Rock

From hands and knees, place two fists on the ground in a vertical orientation.  Pressing down into the ground, slowly grind the fists to the top of your grip and back to the bottom.

 

Wrist Rock

From hands and knees, place two fists on the ground in a vertical orientation.  Allow the grip to relax slowly until the back of the wrists hit the ground and the palms are open.  Drive back up to two fists and repeat.

 

1st Knuckle Walk Up

From hands and knees, place both hands shoulder width apart with fingers pointing straight ahead.  Press up onto the bed of your fingers (1st knuckle) on one hand, then the other, then back down one at a time.  Switch which side leads and repeat.

 

Fingertip Walk Up
From hands and knees, place both hands shoulder width apart with fingers pointing straight ahead.  Press up onto the tips of your fingers on one hand, then the other, then back down one at a time.  Switch which side leads and repeat.

 

Wrist CARs w/ Plate Balance

Standing with your elbow at 90 degrees tucked in at your side and palm up.  Place a small object (a 1-2kg plate works well for this) on balance on your forearm.  WITHOUT dropping the plate, perform the biggest circles with your wrist as possible.  Try not to compensate elsewhere – make your wrist do the work!  Make sure to do both directions and both sides.

 

Happy handstanding!

Coach Matt

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