Bulletproof Your Wrists | Increase Strength & Flexibility

Summary

This wrist mobility routine is designed to prepare the wrists for handstands and calisthenics exercises. It includes a series of stretches and movements such as wrist flexion, extension, deviation, and torsion to improve flexibility, strength, and load-bearing capacity. The routine emphasizes gradual weight bearing, dynamic mobility, and techniques to relieve stiffness and discomfort. By incorporating wrist waves, rotations, and various stretches, the video prepares the body for more advanced exercises like muscle-ups and planches, ensuring safe and effective training while reducing injury risk.

Takeaways

• 😀 Wrist mobility is crucial for handstands and calisthenics training, and includes key movements like wrist flexion, extension, deviation, and circumduction.
• 😀 A proper wrist warm-up should include exercises that combine different movements, such as rotating wrists clockwise and counterclockwise to improve mobility and prepare the joint for load-bearing.
• 😀 Wrist waves, inspired by an '80s dance move, combine wrist flexion and extension, offering gentle load-bearing to prepare the joint for training.
• 😀 Stretching the wrists into their full range of motion, such as wrist torsion or interlocking fingers for finger flexor stretches, is important for preventing stiffness and injury.
• 😀 Gradual weight-bearing exercises, like wrist oscillations and leaning into wrist extension, help increase the passive range of motion necessary for activities like handstands.
• 😀 Turning the wrists out during stretches can increase mobility by opening up the radial side of the wrist and is similar to turning the feet out to improve squat flexibility.
• 😀 Wrist walks, in both clockwise and counterclockwise directions, are an excellent way to warm up and can be adjusted for intensity by varying the weight distribution through the hands.
• 😀 Performing exercises like FAL grip training or wrist push-ups helps prepare the wrists for load-bearing activities and builds strength for exercises like muscle-ups and false grips.
• 😀 Wrist deviation (radial and ulnar) stretches are essential for safely preparing the wrists for neutral-grip exercises, which place significant demand on the joint.
• 😀 It’s essential to listen to your body during wrist warm-ups. Start with 10 reps per stretch and adjust based on personal needs, fatigue, and time of day. Overdoing reps or holding stretches too long can reduce power in the muscles.
• 😀 Although wrist mobility exercises are important, they should not be overdone. The goal is to feel ready and mobilized without causing excessive fatigue or strain, as over-stretching or excessive reps may lead to joint vulnerability.

Q & A

Why is wrist mobility important for handstands and calisthenics?

Wrist mobility is crucial because the wrists bear a significant amount of weight during handstands and other calisthenics exercises. Proper wrist range of motion, flexibility, and strength help prevent injuries and ensure efficient movement, particularly in weight-bearing positions.

What is the difference between wrist flexion and wrist extension?

Wrist flexion refers to the movement where the hand moves toward the forearm (bending the wrist downward), while wrist extension involves moving the hand away from the forearm (bending the wrist upward). Both are important for maintaining balance and strength in the wrist joints during exercises.

What are radial and ulnar deviations of the wrist?

Radial deviation is when the wrist moves towards the thumb (moving the hand outward), while ulnar deviation occurs when the wrist moves towards the pinky side (moving the hand inward). These motions help in various exercises like push-ups and handstands, providing stability and mobility.

How can wrist torsion help in improving wrist mobility?

Wrist torsion involves twisting the hand to its end range, which stretches the ligaments between the wrist and forearm bones. This helps increase mobility in the wrist joint and is particularly beneficial for people who do a lot of wrist flexion and extension exercises.

What are wrist waves, and how do they contribute to wrist preparation?

Wrist waves combine wrist flexion and extension, providing gentle load-bearing to prepare the wrists for more intense training. This movement mimics an 80s dance move, helping to warm up the wrists and increase mobility in both directions.

Why is 90° of passive wrist extension important for handstands?

Having 90° of passive wrist extension is important for a safe and comfortable handstand because it allows the wrist joint to support the body’s weight without strain. This range of motion reduces the risk of injury and promotes proper alignment.

What is the benefit of leaning into wrist extension with thumbs forward?

Leaning into wrist extension with thumbs forward helps increase mobility in the wrist joint, particularly opening up the radial (thumb) side of the wrist. This is beneficial for exercises like planches and helps in weight-bearing positions during handstands.

How can wrist walks be used as an effective wrist warm-up exercise?

Wrist walks involve gradually moving the hands in clockwise and counterclockwise directions, bearing varying amounts of weight. This dynamic movement is highly effective for warming up the wrists as it engages different parts of the joint and prepares it for more demanding exercises.

What is the importance of neutral grip wrist stretches in a workout?

Neutral grip wrist stretches are essential for exercises like false grips or muscle-ups, where the wrists are in a neutral position. These stretches specifically target the wrist joints and prepare them for the direction of force they will experience during these movements.

Why is it important not to overdo wrist mobility exercises before a workout?

Overdoing wrist mobility exercises can lead to joint fatigue, making the wrists more vulnerable to injury. Holding stretches too long can decrease muscle power in the wrists. It’s best to focus on dynamic mobility, adjusting the volume based on how your wrists feel to ensure they're properly primed for the workout ahead.