How to Build Stronger Wrists with Calisthenics (and Prevent Injuries) | Summary and Q&A

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January 8, 2023
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How to Build Stronger Wrists with Calisthenics (and Prevent Injuries)

TL;DR

Learn exercises to prevent wrist injuries in bodyweight training and improve wrist mobility and strength.

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Key Insights

  • 🤲 Our wrists are naturally weak in certain positions, making them prone to injury in bodyweight training.
  • 🔥 Building strength and mobility in tight angle movements can help prevent wrist injuries.
  • ⚕️ Seek medical advice if you're currently dealing with a wrist injury before attempting any exercises.
  • 🔄 Prioritize wrist warm-up exercises to mobilize joints and muscles before training.
  • 👐 Dynamic stretching, both palms up and down, can increase wrist range of motion.
  • 💪 Applying pressure on the palms and lightly pushing the fingers can help maintain wrist mobility.
  • ♀️ Strengthen wrists with push-up variations, wrist deviation exercises, fingertip holds, and false grip training.
  • ⚖️ Proper rest and recovery are crucial for training the wrists and preventing injuries.

Transcript

one of the most commonly underprepared and injured joints in bodyweight training is the wrist our wrists weren't meant to resist large forces especially at disadvantaged Angles such as doing floor movements where our hands form a 90 degree angle with our forearm or an even more advanced exercises where our wrists reach even smaller angles one might... Read More

Questions & Answers

Q: Why are wrists susceptible to injuries in bodyweight training?

One of the main reasons wrists are prone to injuries in bodyweight training is because they are not naturally strong in positions where they are at tight angles, such as during floor movements.

Q: How can wrist mobility exercises help prevent injuries?

Wrist mobility exercises help loosen the joints and increase range of motion, allowing for better movement during workouts and reducing the risk of strain or overuse injuries.

Q: Is it necessary to progress gradually with strengthening exercises for the wrists?

Yes, it is important to start with exercises that only cause slight discomfort and gradually increase the difficulty over time. Pushing too hard too soon can lead to injuries.

Q: Can wrist strengthening exercises be modified for beginners?

Yes, beginners can start with modified versions of exercises, such as doing wrist push-ups against a wall or an elevated surface, and gradually progress to more challenging variations.

Q: How often should wrist mobility exercises be performed?

Wrist mobility exercises can be done daily, especially for individuals with low wrist mobility. However, strengthening exercises should be trained and rested just like any other muscle group.

Q: Are false grip exercises suitable for beginners?

False grip exercises, which require gripping a bar with a flexed wrist, are not recommended for beginners. They should only be attempted after mastering wrist mobility and other strengthening exercises.

Q: Can wrist wraps be used for cushioning during false grip exercises?

Yes, if the wrist bones experience discomfort during false grip exercises, using wrist wraps can help cushion the wrists against the bar and alleviate some of the pressure.

Q: How can preparing and recovering the wrists before and after workouts help prevent injuries?

Spending a few minutes before and after workouts to warm up and cool down the wrists can significantly decrease the chances of sustaining injuries that may require extended recovery time.

Summary & Key Takeaways

  • Wrist injuries are common in bodyweight training due to the strain placed on the joints.

  • Proper warm-up and mobility exercises are crucial for preventing wrist injuries.

  • Strengthening exercises, such as push-ups and wrist deviation exercises, can help build strength and stability in the wrists.

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