How To Strengthen Your Wrist For Gymnastics and Calisthenics

How To Strengthen Your Wrist For Gymnastics and Calisthenics


– So you wanna know how
to get stronger wrists for gymnastics and calisthenics? Well in this video I’m gonna show you some awesome exercises that you can do to bullet-proof your wrists. And make sure you stick around to the end because I’m also gonna
share some awesome equipment that we use to help in this process and show you where you
can get it super cheap. All that and more coming up. – We are the gym that teaches people how to move instead of just
exercise because we believe that health is about
performance not just body image. – Hi, in case we haven’t met
my name is Rad Burmeister, co-founder of The
Foundation Movement System and Unity Gym, the place
where we measure health by the way the body performs and feels not just how it looks. So we get people to nourish and move rather than just exercise and diet. Now, in this video, I’m gonna teach you some awesome exercises
to strengthen those wrists for gymnastics and calisthenics. When doing handstands, or a lot of other gymnastics
and calisthenics moves, it’s these little suckers
that are the weakest link. This is where you really suffer, and you’re only as strong
as your weakest link. So you can do all your
strengthening exercises for your upper body and your core, but if these wrists aren’t strong then your gymnastics and
calisthenics is going to suffer. So the first thing
we’re gonna do is called forearm pronation and supination. So this is called forearm supination this is forearm pronation,
if you’ve never heard of those terms before, just remember, holding a bowl of soup and
that’s your supination there. So we’ve got one of these club bells, these are totally awesome, unreal bit of equipment
for these exercises, for these wrist strengthening. This is a four kilo club bell. Way too much for most
people when they’re learning but I’ve been doing this for
a while so I can handle it. So what you do is, when you start, you start near the center of the club bell so the closer your hand is to
the center, the easier it is. And we’re gonna hold the
elbow next to the side there, and rotate from supination to pronation. Now, what I’m trying to do,
I’m intentionally trying to keep my wrist in line with my forearm. So I’m avoiding doing this, okay? And what that does is it actually points the club bell off on an
angle there, you can see. So we’re just going pronation, supination. Pronation, supination, like
that and as you get stronger, of course you can move your
hand further from the center. It’s a lot harder the
further your hand goes from the center, okay? And you want to aim to do
about 12 to 15 of those when you’re starting, as you get stronger, you can go to a heavier
weight and by using periodization you can
work different rep ranges, Like eight to 10, or 10 to 12, but as a starting rep range,
we recommend 12 to 15. The reason why, higher rep ranges usually means a lower weight
and a little bit better for developing that tissue tolerance first to prevent injury. Okay? Now the next exercise we’re gonna do here is called forearm flexion and extension. So this is forearm extension
and this is forearm flexion or, rather, writs flexion
and wrist extension. And what we’re gonna do is, start with the forearm extension. So have your little fingers at the end of the dumbbells like that. So that would be having
my thumbs at the end of the dumbbells, that’s
having my little fingers at the end of the dumbbells,
and we’re gonna turn them over like this and the reason why you have your little fingers at the end is, it forces the hands into
that pronated position. So I’ve got my forearms leaning
on to the bench like this and I’m really trying,
I’m putting some weight into my forearms so
they stay really still, and from here I start at the
bottom with my fingers open like this, just hooking onto the dumbbell. And I’m gonna curl my fingers up and then raise up as high as
I can, and then down slowly. The reason why you open your
fingers at the bottom is, look at the angle in my wrist. That’s as far as I can go while I’m gripping onto the dumbbell. Now watch what happens to the angle of my wrists when I open my fingers. See that angle in the wrist
just increases a little bit so it just gives us a little bit of a further range of motion. So, again, from here we’re
gonna curl the fingers up. Come up all the way, and back down slowly. Okay, 12 to 15 reps of
those when you’re starting. And then we’re gonna
go to forearm flexion. Now, most people are twice as
strong with forearm flexion as they are with forearm extension. I still have my little fingers at the end because it helps me into
the supinator position and I’m gonna start with my
hands open just like I did on the last exercise,
we’re gonna close the grip, curl up and then back down
slowly, and open the grip. Close the grip, curl up as far
as I can, back down slowly, and then open the grip. So 12 to 15 reps doing, this is like A1 and A2 exercise, which means you do one
set of one exercise, rest about 60 seconds and
then do one set of the other, rest 60 seconds and repeat
for three to five sets. So next one we’re gonna do is called radial and ulnar deviation. So that’s referring to the
radius which is the bone on the inside of the
forearm, and the ulnar, which is the bone on the
outside of the forearm. And so for radial deviation, we’re gonna hold on to the club bell, put the hand under the tricep like this, and we’re gonna just
completely relax the arm. So this right arm here, this
one is holding the arm up, and then from here, we’re going to lift up as high as we can and back down. With this one we’re gonna
hold a really strong grip. Again, we’re gonna avoid
this kink in the wrist. Gonna try and keep that nice line from the forearm down to the wrist. So coming up, back down slowly. Back up. Back down slowly. Up. Back down slowly. Very simple exercise. For ulnar deviation we’re
gonna turn the club bell over. For this one just hold the
weight down beside your body. Okay and then from here
bring it back a little bit, and we’re gonna bring it up. And back down slowly. Up. And back down slowly. Most people are stronger
with the ulnar deviation, so usually people can do
a little bit more weight with the ulnar deviation, and that’s it. Again, three sets of those, 12 to 15 reps, three to five sets or so, depending on how strong you
are pairing them together. So the next one we’re
gonna do is fin pushups. From here, we’re going to rest
on the back of our wrists, roughly double shoulder-width apart. This one is absolutely killer, so you really need to work up to this one, you can do a lot of damage
if you’re not ready for it. And so from here the basic
level, just on your knees. We’re gonna come down
and back up, like this. And then of course as you get stronger you can come out like this, and then once you’re strong
enough you can go on your feet. A bonus with this one, if you want to make it even harder, you can get a little ball, maybe the size of a
tennis ball in your hand, and if you hold on to that,
the way that it causes the flexion through the forearm flexors, it makes it a lot harder. So this one you want to do up to 10 reps, but whatever you can handle, and probably three sets of
this one is gonna be enough. Okay, so the dorsal pushup is another one that’s pretty tricky
for a lot of beginners. What we’re gonna do is turn our hands all the way in like this, and
then you’re gonna do pushups. So the same thing, of
course as a beginner, you can do them on your knees like this. And for more advanced, you
can come down like this. Try and have your hands
out in front of your head. Now, you might be thinking, why would you do pushups like this, or why would you do pushups
on the back of your wrists? The reason why is because
if you do calisthenics and you do gymnastics
and you’re messing around on your hands and trying to learn moves, someday you’re gonna be in that position with a lot of weight on your hands. When will it happen? Tomorrow, next week, a year, two years, but someday it’s gonna happen. If you’re not prepared, if you’ve never conditioned your wrists to be in that position
and to hold weight on it, that’s the moment that you’re
gonna sprain your wrist, or do serious damage. So the idea here is that
we’re strengthening our wrists in all of these different positions. And if you haven’t seen it, our basic wrist conditioning routine, make sure you check that out. So that’s another video that we’ve got in this wrist-conditioning series. But, yeah, that’s the
reason why we’re doing all these different angles,
and again for this one, 10 reps is fine, three sets. So the last thing we’ve got for your today is a bonus stretch here. What we’re gonna do is come down, this is to stretch out
the forearm extensors. We’re gonna put the hand
on the ground like this with a bent elbow, and I’m
going to curl my fingers over to try and touch the
crease in my wrist there. So I’m trying to touch that crease. I’m gonna force them down with this hand, and then from there, I’m
gonna push that hand down into the ground and straighten that elbow. And that is an absolutely
wicked stretch in my forearm. I can feel it right down the outside of my forearm and over my wrist. I’ll do the other side because, always gotta even yourself out. So from here I’m gonna push
down into the wrist there, and then I’m gonna try and
straighten that arm all the way, give it a try it’s awesome,
it’s a brutal stretch. You can hold this for 20 to 30 seconds, is a really good time. And you can do that at
the start or at the end of your workout, especially
if you experience pain in the forearm and in the
wrists, it’s a really good one. Hey thanks for watching. If you like this video, make sure you subscribe to our channel so you can see more videos
for people just like you and everyone else in our tribe that wanna learn how to move
rather than just exercise. And make sure that you
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time that we do a new video. Until next time, we’ll see you soon. (upbeat music)

7 thoughts on “How To Strengthen Your Wrist For Gymnastics and Calisthenics”

  1. Remember when referring to bones the body is in the anatomical position with the palms facing forward. The ulnar is on the inside of the forearm. Great content.

  2. Any videos on medial epicondylitis, golfers elbow, climbing elbow etc.. have had it bad for at least a year now and have tried everything on the net

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