4 Exercises to Give You Unbreakable Wrist
These 4 exercises work more than just your hands and wrists, but they challenge your wrists to handle loads in different positions and the full body movements give you an understanding of how integral your hands are to bodyweight training.
1. Bear to Frogger to Monkey
These three fundamental locomotive patterns are a great first step into quadrupedal work. And because these may be the initial introduction to crawling and locomotion, I recommend performing these slowly for just a few repetitions with lots of rest in between.
Your focus should be on how your weight transfers through your hand and upper body and analyzing where in your wrists you feel it and how you can adjust to improve those sensations.
2. Plank on Back of Wrists
This is a position you are unlikely used to, as we usually bear weight through the palms when we place our hands on the ground. As such, this can be a vulnerable position so please treat this as a training exercise rather than a “challenge”!
Rather than doing push ups, start with holding the position and adding weight shifting from one hand to the other as you get more comfortable. You can also start from the knees to decrease the weight and make progress from there. Increase your hold times gradually to prevent hurting yourself with an exercise that is supposed to make you better.
3. Plank on Hand Blades Walking
Another unusual movement, you’ll begin in the plank position and place your hands with your thumbs up. Just as in the exercise above you can start on your knees to allow for longer hold times before you fatigue.
The force on your wrists requires you to push into ulnar deviation to keep your wrists in a strong neutral position. “Walking” in this way changes the forces and you’ll develop great adaptable strength in your wrists.
4. Seal Walk
This exercise combines strengthening in a stretched position of your hands and wrists. With your fingers pointing back, slowly roll down your fingers to your palms as you walk your body forward. This combination of changing stretch and resistance is a great stimulus for hand and wrist strength. Karate Exercises