Copy My Wrist Warm-Up — Key Takeaways
Wrist walks are the single most time-efficient warm-up exercise — if limited to one movement before training, prioritize these, varying load to adjust intensity.
Key takeaways
Wrist walks are the single best time-efficient wrist warm-up before training
Wrist walks are the single best time-efficient wrist warm-up before training
- Clockwise/counterclockwise hand walking covers all wrist vectors in one movement.
- Adjust load-bearing through hands to modulate intensity — no extra equipment needed.
90° passive wrist extension is the benchmark for safe, comfortable handstands
90° passive wrist extension is the benchmark for safe, comfortable handstands
- Flat-hand oscillations to end range build this specific range; add elbow rotation to target stiff spots.
- Side-to-side leans (fingers facing each other) prep the ulnar wrist for handstand bail mechanics.
Turning wrists out during extension instantly increases wrist mobility via joint play
Turning wrists out during extension instantly increases wrist mobility via joint play
- Same mechanism as turning feet out to gain dorsiflexion in a squat — more joint play between bones.
- Thumbs-forward leans specifically open the radial/thumb side, directly prepping planche wrist position.
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In this video
- 1mWrist Circles and Waves
- 1mFinger Interlace, Extension Stretch, and Wrist Torsion
- 1mFlat-Hand Oscillations for Handstand Prep
- 2mThumbs-Forward Leans and Turned-Out Wrist Extension
- 2mWrist Rotations and Side-to-Side Leans
- 3mWrist Walks — The Single Best All-Around Warm-Up
- 3mFalse Grip and Flexor/Extensor Prep
- 4mUlnar/Radial Deviation and Customizing Your Warm-Up
“If I was strapped for time before a workout and I could only choose one wrist exercise to do, this would be it.”
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