It's all in thr wrists
The motibility of your wrists directly determines your distiny. Use these four preworkout moves to flex your training potential.
When discussing mobility, people imme- diately talk about the lower back, hips and shoulders. but in truth the wrists, though small, play a large role in athletic performance, both in the gym and on the field: They are the last link in the kinetic chain for an overhead kettlebell swing, they can make or break your power-clean potential, and are the stabilizing entity in the front rack position of a squat. In sports, your wrists determine the kind of pitch you throw, the trajectory of a volleyball and the topspin of a tennis backhand.
Because your wrists move in several planes of motion — up, down, laterally and in rotation — they are tricky joints to mobilize. Here are four preworkout moves to mobilize them and get you back into personal-record mode.
Three On All Fours
WORKS: 360 degrees around Get on all fours, then rotate your arms so your fingers face rearward with your hands flat on the ground underneath your shoulders. Press your palms into the floor and sit back on your heels until you feel a stretch. Hold for two or three seconds, then return to the start. Next, sit up so your shoulders are over your hands and press your palms flat as your rocks slowly side-to-side. finally, keep your hands as flat as possible as you do small circles clockwise and counterclockwise. Do five reps of each move, resting as needed. Repeat the sequence two or three times.
WORKS: rotation, flexion, extension Clasp your hands together in front of your chest, elbows bent, fingers interlaced but not clenched — they should be a little loose to allow for optimal wrist movement. Keep your elbows and shoulders steady as you rotate your hands in a circle clockwise for 10 repetitions, then counterclockwise for 10 repetitions. Repeat two or three times.
WORKS: rotation Hold your arms in front of you, elbows bent, and open your fingers as wide as you can with your palms facing upward. Rotate your palms inward and downward as far as you can. ause briefly then rotate back to the start. Do 10 repetitions. Rest, and then repeat once more.
WORKS: flexion, extension Stand facing a wall and place your hands, fingers up, against the wall just above shoulder height. Slowly “walk” them down the wall, aiming to keep your fingers and palms in contact with the wall as much as possible. When you’ve gone as low as you can (i.e., the heels of your hands are no longer touching the wall), flip your fingers to face downward and walk your hands back up the wall. Repeat upȁdown five times through. Rest briefly, and repeat once more.