- EquipmentNone
- PatternMobility
- Repsheld for time
Kneel on all fours or stand at a table with your hands flat, fingers forward.
First cueKeep the pressure light.
How to do the Wrist Mobilisation
Set up. Kneel on all fours or stand at a table with your hands flat, fingers forward.
- Shift your weight gently forward over your hands, then back.
- Turn the hands to point the fingers sideways and then back toward you, repeating the gentle rocks.
- Make slow circles with your wrists to finish.
Form cues
- Keep the pressure light.
- Move slowly.
- Stay in a comfortable range.
Common mistakes
- Putting your full weight on the wrists.
- Bouncing into the end of the range.
Muscles worked
Main target: Forearms. The forearm holds the muscles that bend and straighten the wrist and close the hand. Grip is forearm work: carries, hangs and heavy pulls all train it.
The catalog names no other muscle it works on the way.
Track it in StatBlockFit
In the StatBlockFit app the Wrist Mobilisation is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Wrist Mobilisation?
Set up: Kneel on all fours or stand at a table with your hands flat, fingers forward. Steps: 1. Shift your weight gently forward over your hands, then back. 2. Turn the hands to point the fingers sideways and then back toward you, repeating the gentle rocks. 3. Make slow circles with your wrists to finish. Form cues: Keep the pressure light. Move slowly. Stay in a comfortable range. Common mistakes: Putting your full weight on the wrists. Bouncing into the end of the range.
What muscles does the Wrist Mobilisation work?
It trains the forearms; the catalog names no other muscle it works on the way.