Healthy Wrists, Better Lifts

  2017-10-17 10:00AM
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The ability to lift heavy weights depends on strong, healthy wrists.  Lifts that involve a backward extension of the wrists, such as the clean, or even body weight exercises like ring dips, pull-ups, and push-ups, can put a strain on this joint over time.   Here’s how to keep wrists strong, and lifts more comfortable:

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  2. Mobility Work. Make sure to properly warm-up your wrists prior to performing any movements that typically strain the wrist (i.e. front squats, cleans, handstands, overhead squats, push-ups, etc.). Use simple drills like wrist rotations and planche push-up holds to stretch your wrists and build some wrist stamina.
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  4. Wrist Wraps. The purpose of a wrist wrap is to provide support to the wrist joint during heavy or max effort lifts in pressing movements and overhead lifts. During these movements, the wrist can be pulled into excessive extension under load and result in compromised mechanics, possible injury, and failed lifts.
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  6. Build Slowly. As a new CrossFitter, it is important to take the time to master the front rack position before going very heavy. With time under tension, your wrists should open up and you will get more comfortable holding weight in that position.
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  8. Loosen Your Grip. By letting the bar float back towards your finger tips in your front rack position, you are lessening the stress put on the wrists. Additionally, this will allow you to pull your elbows up higher and improve your front rack position for front squats, cleans, and any shoulder to overhead movement!

Lack of wrist mobility can be the limiting factor for many athletes in movements like cleans and front squats. The best way to avoid any injury or irritation is to take preventative measures such as those mentioned above. Remember, with time your front rack position will develop and you will become more comfortable holding weight. Be patient and enjoy the process!



AUTHOR

What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.



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