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Restoring Wrist Mobility: The Key to Unleashing Your Pulling Power

Updated: May 16


Strengthening and improving wrist mobility is crucial for overall upper body strength, particularly for exercises that rely on wrist stability and flexibility. From bodyweight fitness enthusiasts to individuals seeking to alleviate joint discomfort from desk work, wrist mobility exercises can be an essential component of a well-rounded fitness regimen. This article explores three targeted exercises designed to enhance wrist health and increase one's pulling and pressing power.

Key Takeaways:
  • Unlocking the full potential of wrist mobility can lead to significant improvements in both pulling and pressing exercises.

  • Progressive exercise variations can accommodate different fitness levels and mobility ranges, ensuring a gradual and safe improvement in wrist strength and flexibility.

  • Consistent practice of wrist mobility exercises may also aid in rehabilitative efforts from past injuries such as fractures or strains.

Palm Push-Ups: The Foundation for Wrist Strength

Starting with the palm push-ups, this exercise builds the fundamental base for wrist mobility and strength. As the speaker describes, "gripping the ground with our fingers and then pushing our palms off the ground," this simple movement can be adapted to varying fitness levels. The importance of alignment is stressed, where correct positioning plays a crucial role: "shoulder above knuckles." This ensures the exercise is performed safely to avoid strain.

The progression described illustrates the scalable nature of the palm push-up. Moving "hips further forward and doing them from here" represents an increase in exercise difficulty. A direct quote to highlight is, "more into our push up position one day, full push-up position." The implications of these progressions are that with consistent practice, individuals can improve not only mobility but also positional strength applicable to more advanced pushing movements.

Wrist Push-Ups: Challenging Forearm Flexibility

In discussing the wrist push-ups, the speaker notes the importance of the starting position: "fingers are going to be pointing backwards, hands wider than shoulders." This exercise targets not just the wrists but also the flexor muscles of the forearms. The movement's impact is described vividly: "this is going to feel quite tight and maybe horrible all through the front of your forearm." The caution to "be very gentle to start off with" serves as an essential reminder of the respect that must be given to one's own limitations.


To deepen the understanding of this exercise, the importance of pushing "through your wrists" is underscored as a means to effectively work the intended areas. Here, we also encounter the potential for this exercise to inform individuals about their body's past trauma, as the speaker recalls the sensation of old scar tissue. This offers broader insights into how mobility work can function as a form of physical assessment and therapy.


Fist Push-Ups: Cultivating Tendon Strength and Resilience

The final exercise, fist push-ups, is particularly evocative in depicting the struggle between aspiration and current capability: "you'll get to about here, and then the tension in the back of your arms will just be too much." This exercise is crucial for developing the stabilization role of the wrists in a flexed position, which directly correlates with gripping strength and health. The speaker's personal reflection, "feels like it's tearing for me," offers an honest perspective on the challenge these exercises present.


Fist push-ups represent a potent metaphoric and literal grasping of strength. The speaker’s experience of "scar tissue from when I broke my arm" not only speaks to the rehabilitative power of the exercises but also to the mental fortitude required to confront and overcome physical hurdles. The broader implications here include injury prevention and the potential to push past physical barriers with dedication.

Improving wrist mobility is more than just a routine; it is necessary work that can deliver noticeable benefits across various facets of physical fitness. The practices described here offer a roadmap starting from the groundwork of palm push-ups, through the intermediate stage of wrist push-ups, to the advanced realm of fist push-ups. Regular engagement with these exercises promises not only greater wrist flexibility and strength but also an enhanced ability to tackle both everyday tasks and athletic endeavours .

The message is consistent and clear: wrist health is not to be overlooked. It's integral to powerful movements and injury prevention. As with any exercise regime, patience and persistence are key. For anyone looking to improve their wrist mobility, the journey begins with understanding these movements, listening to one's body, and striving for progress over perfection. The rewards, as these exercises suggest, are well worth the effort, leading to gains that extend far beyond the wrists.




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