My Complete Wrist Warm-Up — Key Takeaways
Do kneeling wrist mobility drills with straight elbows before every calisthenics session — they're safe as a quick warm-up, whereas push-up position variations should be reserved for rest days or post-training since they take months to build tolerance for.
Key takeaways
Warm up wrists kneeling first, not in push-up position
Warm up wrists kneeling first, not in push-up position
- Kneeling versions are quick warm-ups; push-up position builds permanent ROM over months
- Push-up wrist mobility risks injury if attempted without gradual tolerance buildup
Corkscrew elbow rotation unlocks wrist and hand articulation
Corkscrew elbow rotation unlocks wrist and hand articulation
- At end-range wrist extension with elbows straight, rotate elbows forward and backward
- Targets the articulation between wrist and hand bones, not just soft tissue
Knuckle-lean stretch prepares wrists for parallel bar dips
Knuckle-lean stretch prepares wrists for parallel bar dips
- Leaning forward on knuckles stretches the thumb-side distal forearm
- Specifically builds stability into ulnar deviation required for dips
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In this video
- 1mIntroduction and Setup
- 1mFinger Flexor and Wrist Extension Stretch
- 1mWrist Flexor and False Grip Mobilization
- 2mRotational and Unilateral Wrist Drills
- 2mUlnar Gapping and Corkscrew Mobilization
- 3mWrist Push-Ups and Ulnar Deviation Prep
- 4mPush-Up Position Progressions
- 5mSafety Warning and Free Workout Offer
“Placing our joints into loaded positions such as handstands without preparation is a recipe for injury.”
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