Handstand ProWrists · Warm-up
Palm pulses
On all fours, hands on the floor, fingers spread and pressing down. You bring your palm up toward vertical by bending your fingers at their base, without them leaving the floor, then you lower it with control. The movement is small and slow.
This is the drill that the mobility page calls "palm lifts". It strengthens the finger and wrist flexors, the ones that stabilize your hand when all your weight is on it. Finger push-ups do the same work with more load, arms straight and shoulders over your hands.
- Family
- Wrists
- Equipment
- None
- Type
- Reps
Train this exercise in the app
How to do it
- On all fours, place your hands on the floor, fingers spread and pressing down.
- Fingertips down, bring your palm up toward vertical, bending at the base of your fingers.
- Lower with control and repeat.
- Gain range little by little, from one rep to the next.
Two mistakes to avoid
Letting your fingers lift. To bring your palm higher, your fingertips come up and your hand rolls. Your fingers stop pushing anything. Keep all your fingers on the floor and push into them, even if your palm comes up less.
Going too fast. Fast pulses turn into bounces, and your wrist takes the load without working. Keep the movement small and slow, controlling the way down as much as the way up.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, when your fingers lift with your palm:
“Keep all your fingers on the floor”
Train this exerciseRelated exercises
Finger push-upsOn your knees, hands on the floor, arms straight, you lift your palm by pushing on your fingers, then lower slowly.
Wrist rocksKneeling, hands on the floor, you shift your shoulders past your wrists and back: the load builds little by little.
Wrist circlesThe first drill of every session, before any bodyweight goes on your wrists.All exercises: the catalog