Improve Your Wrist Mobility

How’s your front rack or your hanststand position?

Do you get any twinges when your wrist moves into extension during movements like snatch, handstands or cleans? You’re are not alone.

With the demands that sports like crossfit place on the wrist and forearm - particularly under significant loads - most cross fitters at some point will be looking for ways to alleviate wrist pain, or improve their mobility. This is the reason why CrossFitters invest in wrist wraps and straps.

The amount of stress and tension being placed on the wrists from heavy weight can create a lot of pain, and when combined with a lack of attention to the flexibility of the joint (not to mention working at an office where you are required to use the computer all day) this can quickly lead to poor wrist mobility, an inability to get into the front rack position (for a start).

The Wrist Joint
The wrists are a complex joint full of bone, ligaments, connective tissue, muscles and nerves. It also has multiple ranges of movement—flexion and extension (moving the palm backward or forward relative to the forearm), adduction and abduction (moving the hand from side to side).

Wrist mobility/strength exercises
It should be noted that a major factor in keeping the wrists healthy and executing a lift properly is utilizing proper technique. This includes employing the right grip, aligning the body correctly and having a good bar path. Staying on top of your lifting form can go a long way in alleviating some of the work placed on the poor ol’ wrists. Of course, this doesn’t mean you shouldn’t spend a good amount of time working on the mobility of your wrists every day.