Handstand ProWrists · Warm-up
Wrist rocks
Circles and rotations move your wrists with no weight on them. Rocks are the next step: kneeling, hands on the floor, you shift part of your bodyweight onto your wrists by moving your shoulders past your hands, then you come back. Each rep, you go a little further.
It's the same position as the handstand, wrists in extension, but with a fraction of the weight and the option to back off at any moment. The last preparation before you go up.
- Family
- Wrists
- Equipment
- None
- Type
- Mobility
Train this exercise in the app
How to do it
- Kneel with your palms flat on the floor under your shoulders, fingers spread.
- Shift your shoulders past your wrists, then rock back.
- To come back, push through your fingertips.
- Add a little range each rep.
Once you're comfortable, move on to the opposite stretch, wrist flexion: hands flipped, fingers toward your knees, and this time you move your shoulders back.
The mistake that hurts
Going straight to the end of your range. The first rock goes as far as the tenth, your wrists suddenly take an angle and a load they aren't ready for, and you feel it pull. The whole point of the drill is to build the load in steps. Start with a small movement, almost nothing, and let the range come by itself.
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 you go straight to the end of your range:
“Load your wrists gradually”
Train this exerciseRelated exercises
Wrist circlesThe first drill of every session, before any bodyweight goes on your wrists.
Wrist rotationsHands planted, arms straight, circles that keep growing: loading the wrists a little at a time.
Wrist flexionHands turned backward, palms flat: the other direction, the one that balances all the extension work.All exercises: the catalog