How Gymnasts Have Such STRONG WRISTS?!

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How Gymnasts have such strong wrists that they can do so many supported position in a routine, doing handstand, press to handstand and flairs on the flor without getting injured?
In the average pommel horse routine, gymnasts make contact about X times on their hands.
These can’t be done with stiff and weak wrists, that’s for sure.
Gymnasts prepare their joints with special preparation exercises, including the wrists since this joint gets an extreme load in gymnastics.
But let’s not talk about the high level skills, for the everyday person a simple push up position or handstand progression can cause wrist pain that you might experienced as well.
But that’s the end of it now, since in the previous video i showed you how to mobilize your wrists, and in this video I’m gonna show you the top 4 most effective exercises that gymnasts use to strengthen their hands, wrists and forearms.
With these exercises you’ll be able to make your wrists extremely strong from a complete beginner level, so if you’re planning to do handstand, press to handstands or planche, it won’t depend on your wrist strength for sure.
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[@Cam._S]

1:30 palm pulses 4:20 finger pulses 5:30 back of hand to fist 6:32 fist swing

[@AjShadowDragon]

thank you!!

[@SD7skills]

I love you brother. The wrists are holding me back from practicing Handstand and Planche on the ground. Currently I‘m only training on Parallettes. I hope these exercises help me out. Thanks

[@GymnasticsMethod]

These will help for sure!

[@DSPNWtoCali]

Do a similar ground work on a foam block, but don't put all your weights because the stability of the foam block. You want to keep feeling some pain while you flexion and extension of the wrist regardless. Don't just move to parallette and stay there, you want to keep those wrist moving.

[@rishisingh9178]

15 reps of each , you can move to harder progression 4:10

[@thevaps15]

Thank you man i love u

[@alexround2043]

I just finished a handstand workout and was frustrated as when I reach the later sets I hit failure as my wrists can’t stabilise to keep me up, this couldn’t have came at a more perfect time 🙏🏽🙏🏽

[@GymnasticsMethod]

You got this!

[@PlayfulTraining]

These strengthening and previous mobility exercises have already made a meaningful difference to my handstand stability, consistency, and recovery between practice sessions! Thanks very much!

[@shilongjaycui-health]

Thank you Adam. As a boxer and a climber, I find your videos on wrist health extremely relevant and helpful.

[@TheMerryDwarf]

Discovering these calisthetics and gymnacists training methods have completely changed my approach and mentatilty for climbing training - I feel so much more robust these days than before

[@knightboat1546]

Much appreciated for this. I´ve always felt that my wrists are my weak point when it comes to get the planche.

[@GymnasticsMethod]

Hope they’ll help!

[@Das0000]

How many times per week should I perform these wrists strengthening exercises? Can I do them after my workout

[@perfectrungaming6934]

BHROHH!!! I really wanna know, do gymnasts train legs? 🦵🦵

[@doubthai2151]

Thank you a lot for this. It helps me a lot but I have another problem. Is there a solution for weak elbow.

[@Akagami753]

Thank you so so so much Adam, just what i wanted. I recently injured my wrists (last month) and i told myself then and there that I'll strengthen my wrists properly without doing anything advanced, so, thank you again.😊

[@mkwhole]

Thank you, my wrists are definately limiting my progress

[@GymnasticsMethod]

Hope these will help!

[@tigerboom9030]

Should i do all exercise? And how many sets per exercise

[@Tanikundraws]

Whenever I do the first swings my hands hurt a lot am I doing it wrong??

[@Akagami753]

I recently Downloaded your app and i must admit, it is really really good. The UI is very friendly and very easy to navigate through, no confusion at all. One of the best parts is that you have made different different sections for different types of exercise (including prehab!!! Who does that, that's great attention to detail) Plus the exercise Library is just awesome. I'm going to save some money in future to buy one of your program for sure! Love from India 😊 (do give our country a visit sometime😊)

[@GymnasticsMethod]

Thank you for your feedback! 🙏🙏

[@Akagami753]

@@GymnasticsMethod Always 😊

[@Crolian455]

Is there a progression step in between "on your knees" straight to push up position?

[@ErikEdward]

But how much should I rest between sets?

[@darrenweir2504]

Great video! For your students with weak and skinny wrists what sort of timeline until they start to see good results? My wrists and forearms are like twigs. I'm currently doing deadhangs every day to try and improve my grip strength.

[@bossboy191919]

I do a lot of Calisthenics and I use a lot of Gymnast joint preparation exercises and ones for mobility, they are so essential to keep training at a high volume and they made a huge difference. I don't even have any pain doing Hefestos now, due to long time joint conditioning.

[@thomasmoser1187]

Very useful tips tried it right away!

[@GymnasticsMethod]

Great! Thank you!

[@pranavsagar2472]

thanks for your incredible insight ! i've been doing your previous wrist mobilization exercises and they're the sole reason i'm able to progress to harder planche variations! alsoo could you tell me what song that is from 4:20 i absolutely love that tune

[@GymnasticsMethod]

Great to hear! All the tracks are self-made :)

[@pranavsagar2472]

@@GymnasticsMethod ah they're incredibly well made^^

[@ambrosauree]

Wo I have done this this morning and it was so efficient! I was looking for good strenght wrist exercice and I've finally found those, thanks you! My wrist are burning

[@GymnasticsMethod]

You're welcome!

[@jimanHK]

Brilliant Adam .Grateful for sharing.

[@GymnasticsMethod]

My pleasure!

[@Puregasoline]

4:12 10-15 reps 4-5 sets

[@akuto2905]

Thx man. I got tendonitis when I just started calisthenics as I did not condition my wrist at all and I overloaded my wrist joint. However I incorporated your wrist exercises and the ones I learnt from sondre berg channel and I have not gotten tendon pain. Cannot stress enough how much wrist strengthening is important especially for consistent progress. Wrist strengthening enabled me to learn the handstand injury free after 7 months I learnt the handstand. Love how you don't just do tutorials on cool calisthenic skills but also the foundational joint preparation I feel many channels don't mention joint prep. But you keep on reminding us about joint prep In almost every video keep it up!

[@tigerboom9030]

Before workout you do these drills?

[@javierrangel6869]

Este video vale oro, muchas gracias por la orientacion, las muñecas son uno de mis puntos débiles.

[@GymnasticsMethod]

I’m glad you found it helpful!

[@TheDragster09]

I'm doing handstands for 5 years regularly also some handstandpushups or 90° leans. But already the 1st exercise is killing me and my forearms are on fire. Thanks mate. Learning something everyday! Will continue practicing it. I had some pain in the wrists occosianally though

[@naturelife7536]

How’s it going now?

[@TheDragster09]

@@naturelife7536 improved alot, but only using this as a warmup at the moment

[@manfredopablolopezmolina1619]

I'm going to have to learn to speak English by force, I like challenges, no way. Amazing, gracias.

[@EragonShadeslayer]

Hello, pushup position is becoming easy for me in the palm pulses. What should I do when I’m ready to make them even stronger?

[@tttccc3151]

the palm pulses, i've been doing them but not feeling much of an effect in my day to day - is the intention to mostly stretch the lumbricals ? i am an RMT and usually when i do deep tissue massage to the palms of the hands, thats when patients tell me they didn't realize there was so much tightness

[@robertsinnerman7804]

Amazing videos. Thank you very much

[@calist2293]

Nice vid! Where dit u get that yellow handstand lamp? Its very cool xD

[@GymnasticsMethod]

Thanks! 😄 I guess it’s from ikea

[@GiacomoDeCarlo]

Great video! It would be cool if you could make a video like this on FOOT and ANKLE mobility and strengthening. You already did it in the past, but it's not as clear as this one.

[@GymnasticsMethod]

Will do!

[@alec265]

Very helpful thanks

[@GymnasticsMethod]

You're welcome!

[@maciejtanski5302]

Love u man. Thank u bro.

[@GymnasticsMethod]

Happy to help

[@abdelhamid4856]

How many reps should I do ?

[@robocu4]

How am I supposed to progress to fingertip pushups when my fingers are severely double jointed? I'm not sure I can apply that load to my fingers without them bending backwards

[@robocu4]

Admittedly I can do all other progressions, but when I try to stiff out my fingers they always buckle, almost no matter how much load I reduce

[@Mr.freedom1]

Watching your videos has made me much more knowledgeable!

[@GymnasticsMethod]

Glad to hear it!

[@aaryankirtania]

I can't do the first one because my right palm has a lump which doesn't let me bend my fingers but the 2nd one gave me hope to strengthen my wrists for planche and handstand. Thanks 🙏

[@GymnasticsMethod]

🙏🙏

[@oliver0505]

These are wonderful for me because my wrists are very weak and they hurt while training, so i have to work on them a bit more. But I wanted to do the first exercise and I realised I can't bend my fingers that way. My hands are very stiff too I see.

[@GymnasticsMethod]

Let’s work on it

[@PoliticsRiver]

I train my wrist everyday, but I still hurt my wrist when I try to do a crow pose. I am going to have sugurgy for scapholunate dissociation.

[@friendlyhuman3582]

Has it improved?

[@PoliticsRiver]

​@@friendlyhuman3582 Yes, it has. After the surgery, I rested for about six months, followed by another six months of rehabilitation. Now, I can do handstands again.

[@1r6feuv]

Cool!

[@GymnasticsMethod]

Thank you

[@SyriusStarMultimedia]

My wrists hurt.

[@user-5237]

Great workout

[@MrFredd38]

Awesome video!

[@larrykrakow8927]

Thank you

[@thaingoc279]

Thanks bro, this is all we need before workout

[@GymnasticsMethod]

Any time

[@AxelDan28]

what if my thumbs can't elevate like that?

[@GymnasticsMethod]

In which one

[@melwabuke]

great video

[@imthiyazibrahim3108]

The best

[@GoHoodRich]

Great work

[@ricosea2982]

man you topgun cool and thx m8! :)

[@GymnasticsMethod]

Any time