brianmovementI've found the fingers, wrists and forearms to be one of the weaker links in any movement practice. It wasn't until I began practicing the handstand and planche that I realized how much work needed to be done.
The extensors of the wrist were a great place to start. I adopted this mobility (flexibility + strength) exercise from @drandreospina while learning the #FRC protocols.
Here I'm focusing on holding the initial end range passive stretch for two minutes. After that initial time has passed I actively grip the floor by pressing my fingers into the ground, holding as long as possible. From there I'll lean forward trying not to lose the angle of the wrist and the forearm while actively pulling my fingers to the back of the wrist. I hold this for as long as possible, then repeat.
Adding strength to my end range has been a game changer for my mobility. Give it a try and let me know what you think.
- brianmovement#movement #mobility #wriststrength #handstands #planche #fingerstrength #forearms #PAILS #RAILS #FRC #crossfit #yoganotyoga @cfdallascentral
- bgermany33Your double jointed. Ew! Gross!
- antranikdotorg@bgermany33, double jointed is a misnomer and no this not a sign of hypermobility, just normal fucking mobility of any handbalancer :)
- sascha_herfort@brianmovement thanks for posting this! I've been working with a similar drill (minus the liftoff) for a while now, but haven't made any active range gains - only passive. When you say, "hold as long as possible", when do you consider one rep done? When your extensors fail/cramp? When your angle of extension changes? I noticed that I need to hold the liftoff for several minutes to get any kind of soreness or similar happening.
Log in to like or comment.