I learned this really cool activation and strengthening technique for improving wrist mobility for overhead movments like a snatch or overhead press. Also if you’re trying to front squat or clean, this is quite effective.
It’s primarily designed to improve wrist extension. Think about being in a push up position and trying to have your wrist at 90 degrees. One of the members at my gym showed it to me and for those of you having problems with overhead movement, this is going to be great for helping promote long term permanent mobility.
1 – Step One
Start with your arm completely straight and your wrist flat. If you’re really stiff it might help to contract your triceps.
2 – Step Two
With your fingers and elbow straight, lift your hand as high as you can. Yes, that is my maximum wrist extension, it’s terrible.
3 – Step Three
As you push your hand into your maximum active wrist extension, ben fingers slightly. This will will give you some slack and allow for more extension in the wrist. Remember, wrist extension is the hand going upward with the palm down. I’m affirming this because due to my mild dyslexia I will frequently mix up flexion and extension.
4 – Step Four
While trying to keep that extra bit of wrist extension due to the fingers bent. I’ll call it maximum active wrist extension with fingers flexed. Try to straighten out the fingers while keeping the wrist position. You should feel the muscles of your forearm work as long as you try to keep the wrist position. It will almost feel like you’re trying to stick the middle finger at yourself, as the middle finger will be the one that activates the forearm muscle the most. Otherwise known as the extensor digitorum. Do this until all fingers straighten and then repeat the process for 5-10 reps.
Here’s a video of the wrist forearm exercise
This is an exercise you want to do throughout the day. If your wrist feel jammed or are simply just really tight you may want to do this banded wrist stretch before doing the exercise.
Share this with someone you know that might have some wrist tightness and weakness.