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Bulletproof Your Wrists — Key Takeaways

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Bulletproof Your Wrists

Daniel Vadnal5mSep 29, 2026

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Train wrist mobility with full range of motion, straight elbows, and a mini pause at your end range — a few mindful reps beat a hundred fast, sloppy ones.

Key takeaways

Mini pause at end-range every rep beats fast, mindless reps for wrist adaptation

Mini pause at end-range every rep beats fast, mindless reps for wrist adaptation

  • The video explicitly contrasts '100 fast bad-form reps' with 'a handful done properly'
  • Each rep should reach max wrist range with a deliberate pause before returning

Load wrists through full ROM push-up variations to prevent handstand injuries

Load wrists through full ROM push-up variations to prevent handstand injuries

  • Dedicated wrist conditioning under load protects against injury from heavy wrist-loaded movements
  • Progress kneeling drills into push-up positions before advancing to fingertip or back-of-palm push-ups

Elbow pits rotated forward during wrist mobility unlocks shoulder external rotation

Elbow pits rotated forward during wrist mobility unlocks shoulder external rotation

  • Facing elbow pits forward during leans opens the front of the wrist via shoulder external rotation
  • This cue applies to wrist extension drills and back-of-palm push-ups for deeper gapping

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In this video

  1. 1mWrist Flexion & Extension Mobility
  2. 1mWrist Extension Variations & Deviation Rocks
  3. 2mLoaded Wrist Push-Up Progressions
  4. 3mFingertip Push-Ups
  5. 4mBack of Palm Push-Ups
  6. 5mConsistency, Mindfulness & Outro

“Train to fatigue and not to pain.”

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