I am an ex-gymnast (I stopped training 10 years ago) and currently a coach so I'm definitely a strong advocate of bodyweight training! I have recently started working on my own handstands, planches and levers again but am finding that my wrists tire out and become sore much earlier than my arms/shoulders/core. Does anyone have any tips on how I can strengthen my wrists so that I can start to improve my handstands, planches and levers without risking wrist injury??
Any tips and advice would be greatly appreciated.
How about pushups with as many wrist angles as you can think off. On your knuckles, on the blades of your palm, on the back of your hand, etc, always respecting your limits of course.
If that's too much, then work off a higher surface, even a wall, then a counter, then desk, bench, coffee table, and working down toward the floor.
That's a great idea, thank you! I always just do standard pushups, so I will give this a go! Thanks!
Sure thing, let me know how it works for you.
A couple more that came to mind
-fingertip pushups, making sure your fingers are well warmed and flexible. Again fine to push off a higher surface.
-hanging from a bar not by the finger/palm grip but from your wrists in a false grip position. Takes great strength to maintain that fully flexed position under load.
thanks for all your tips!! ...I had no idea what false grip was so have just looked it up on youtube (obviously) and it looks crazy difficult!! It will take me a while to build up the forearm strength to do that I think! I would never have thought of that, thank you
Get an overhead bar and a hand towel.
Throw the towel over the bar.
Hold onto the bar with one hand.
With the other hand, grip the towel.
This does wonders for grip strength and the muscles in the area of the wrist/hand.
The end goal of this exercise working up through the progressions, is to be able to hang with one hand from a towel. The grip that you take holding a towel is much different than when holding onto a bar. Thus the different muscle groups are worked.