Tips For Improved Wrist Mobility

August 17, 2017  |  Ben Seward

Wrist mobility is key for so many movements in Crossfit whether that be the front squat, snatch or clean and jerk!

Working through a set of these exercises at home or before or after class can radically cut any soreness you feel in your wrists.

1. Reverse Elbow Rotation

With one hand on the ground, palm up, fingers pointed back, other hand holds it down.

Rotate elbow pit forward-hold for a few seconds, release, repeat 5-10 times.

Shoulder should stay down and back.

2. Drill Bit

Push up position (on knees or full position) with your elbows back, out to the side, in (elbow pits are facing each other when coming in, then rotate back to facing forward).

Smooth this into one motion, then reverse-ten each way.

3. Wrist Push Ups

Make a monkey fist then open and roll down onto tops of hands as chest is coming down towards ground.

Start on knees with pressure there then walk out (resistance on movement from knuckles to wrists).

4. Fingertip Push Ups

In a push-up position, trying to make a straight line from hands to shoulders.

Regular push up (or knee push up position), when you come up continue onto fingertips.

On tenth rep, hold ten seconds at the top/fingertips.


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