← EXERCISE LIBRARYMobility
Wrist Mobility Flow
Short kneeling sequence loading the wrists into extension, flexion and rotation. Prepares the wrists and forearms for pressing, front rack and any hands-on-the-floor work.
- 01Kneel with the hands on the mat under the shoulders and the fingers pointing forward.
- 02Rock the weight slowly forward over the hands and back again for ten repetitions, keeping the palms down.
- 03Turn the fingers to point back toward the knees and rock gently forward and back another ten times.
- 04Flip to the backs of the hands with the fingers pointing toward the knees and rock lightly for ten more.
- 05Finish with ten slow fist circles in each direction, then shake the hands out.
- 01Keep the whole palm glued down as you rock forward.
- 02Small range first, then push the edges.
- 03Shift weight gradually — no bouncing on the hands.
- 01Loading the full body weight straight away — the wrists get more range than the tissue is ready to hold.
- 02Letting the heel of the hand peel off the floor — the position gives out before the joint reaches range.
- 03Skipping the backs-of-hands position — wrist flexion under load is the range most people never train.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.