Strong Wrist Routine | Handstands + Calisthenics

[@rautmannalex804]

1. Clock Walks 2. Hand Curls (12 reps) - repeat x2 3. Hand Raises (13reps) 4. Wrist Pushups (13reps) 5. Wrist Moving with a stick (20reps both sides) - repeat x2-3 Your welcome :》

[@kuma5993]

Its 5 reps for the first one btw

[@portiasnyder1812]

Thxs!!!

[@vivinpan]

Many Thanks!

[@sulezraz]

Warm-up (2 Sets) 1:37 Clock Walks (3-5 times) - through each rotation increase load through hands. 2:44 Finger Curls (12-15 reps) - curl fingers up as far as you can. Helps warm up muscles that are involved in causing the wrist to flex on the forearm. Strengthening (1-2 Sets as warm-up, couple more sets after training) 3:37 First Knuckle Pushups (10-12 reps) - pause at top and control the eccentric. Lean forward on every rep to increase range of motion. Then increase load by moving knees back. 5:27 Wrist Pushups (10-12 reps) 6:53 Radial Deviation (20-30 reps) - use stick or dumbbell with weight on one side. 7:23 Ulnar Deviation (20-30 reps) - do radial first then ulnar second.

[@crossfitloughborough4589]

I was in a car crash in June and had problems with my wrists ever since, I'm in an Olympic weightlifting comp on Saturday and thought Id have to pull out as my wrists were so bad I couldn't land 40kgs, just done your video twice through and gone in and landed 75kgs snatch which is my entry lift, going to do it every day till my comp, thanks, great content

[@danielburkhardt721]

such a game changer! I was injured for 1.5 years and couldn't do a single push up and now when I started again my wrists hurt when doing push ups or handstands.. the warm up plus the knuckle push ups alone made my wrist feel so much better! thank you Tom!

[@marcelchalobah7946]

I'm still injured but I use paraletts now

[@nicolasburkhard]

I always had issues with my left wrist, which kept me from working on my handstand. This routine has helped me to reduce the pain incredibly well. Thanks for the video Tom. Have my like & subscription.

[@generalspoon4683]

that's funny I have the same issue with mine I havnt been able to train for 5 weeks bc of it, it's getting better now though

[@adarsh_kandari1399]

How's it now

[@atharshk7781]

same issue bro just dont understand why it comes to the left wrist

[@BLK_Gallifreyan]

Thanks for these videos... I'm 36 and this is gonna be my first year of full Calisthenics... My fitness goals this year are free standing handstand push ups and before December the ability to complete a L-sit to a handstand.... These videos have been clutch... keep em coming

[@BotifarraBarata]

Already December. Did you accomplish them? :)

[@BLK_Gallifreyan]

@@BotifarraBarata lmaooo Almost.. I can Lsit for 1 min.. and I can do handstand push-ups for reps and sets, but damnit if that lsit to handstand aint tough.. I haven't tried in a couple weeks but this message is gonna get me back off my ass.. Thanks man 🙏🏿

[@BotifarraBarata]

@@BLK_Gallifreyan keep working hard man hehehe regards from Barcelona :)

[@Aar69]

How are things nearly a year later?

[@JGCalisthenics]

Gotta love those first knuckle push ups 💪 great vid Tommo

[@nuruto23]

thanks a lot for this video! because my left wrist was weaker than my right one, after doing explosive push ups for a week it really started hurting, i couldnt even do a normal push up afterwards! i found this video and started doing this routine, and man its improved a lot in just a few days. the pain is almost gone and i can already feel the difference! hopefully this balances the difference in strength on my forearms (left one is a lot weaker). thanks again, keep up the good work!

[@raymakerscalisthenics5042]

The go-to exercise I've been using for flexor and extensor strength is simply curls with a rope and stick attachment. - Have the arms straight in front of you at eye-level - Hands in pronated position - Proceed to roll the stick to being the weight up to the top of the stick, then lower back down I'll get my clients to do 2-3 of these at the end of each session. As most of my clients are office workers, they've really appreciated the extra conditioning to prevent things like carpal tunnel and plantar fasciitis.

[@AurelienCarnoy]

Sometimes i wind and unwind a weighted rope around a stick, arms extended in front. That definitely wakes up the wrist and forearms. I hope it helps.

[@DIYToPen]

Wrists with a dumb-bell, I needed the reminder that this exercise was a thing. Need to do it more.

[@antonioperez7528]

Morning Tom. Some of these are new to me. Always willing to learn more. Thank you ✌🏾😊🤙🏾💙

[@johanhisingeckmann9873]

this video has really helped me alot

[@MrBeeMeR320D]

Just did this for the first time, starting to get to handstand finally at 46yo :p Now gonna watch the other video's

[@nyanrlz]

My wrists crack a lot due to lack of mobility and I am considering trying these exercises, hopefully consistently. Thanks for the vid.

[@AC-gc1ge]

Thanks for this. Now on my “to do” list.

[@adnanshoukat1793]

Been on my list for a while. Today I'm actually doin it

[@abdelrahmankhalil8878]

Amazing shot and edit of the clock mobilosation

[@obiverse]

Thanks for the video man, great overall content, usually forearm workouts aren't discussed extensively like this one.

[@danielh7678]

Thanks! Needed this. I have been training handstands and L-Sits for about 4-5 months and I made good progress, but recently I got my first wrist injury so I have been resting it. I will add some of these exercises into my routine to help stop these injuries in future. Annoying not being able to do stuff. I don't even want to ride my bike or play PC games due to wrist use :(

[@sunithac9510]

Can you please do a follow along for wrist strengthening

[@anambivalentenemy]

Hey Tom, Do you do this routine everyday,even when you take a rest, or just as a warmup on training days only? Also,do you progressively overload with them,or keep the intensity and volume the same? And,finally,do you have to do anything for your wrists post workout or you don't ? Thanks!

[@likesgymnastics5767]

1. Nobody does wrist rehab exercises daily for a prolonged period of time, because it takes too much time. This routine is a warm up in some of his training days. In other days, I am guessing, he goes directly into a handstand with no wrist warm up. 2. Progressive overload on warm up exercises is just for show. Your goal should be warming up and feel the muscles the same way like how you want to feel the muscle when you stretch. Trying to go heavier than your last workout is not the point of these exercises. 3. Post workout wrist exercises are a waste of time if you don't have any wrist issues that you are dealing with.

[@BodyweightWarrior]

3-4x per week is more than enough Intensity can increase but very gradually. Stimulus of doing this + training using the wrists will be enough. Progress overload comes from the actual training vs the prep. Wrists post workout is maybe some circles or hanging. Otherwise I wouldn't worry

[@f4iryg1rl]

25 January ✅ (beef patty, eggs and strawberry 🍓 coconut milk with macerated strawberries 🌟🌟)

[@martinberridge9173]

This is what I've been looking for - have hurt my shoulders doing Chaturanga Dandasana (low plank) because weak wrists affected my alignment . I've been "Greasing the Groove" on the first exercise for a while but I've just started doing the full sequence.

[@marcelloantoniodreier4795]

I am a massage therapist and work 40 hours a week massaging people. I already adjusted my calisthenics routine to 2:1 Pull to Push ratio to counter balance a little bit my strenuous and one sided work. Still feeling after a long & intensive week very uncomfortable in my extension of the wrists especially with pushups & dips but also even movements like table bridge/straight bride... How should I adjust your Routine of doing . Clock Walks 2. Hand Curls (12 reps) - repeat x2 3. Hand Raises (13reps) 4. Wrist Pushups (13reps) 5. Wrist Moving with a stick (20reps both sides) - repeat x2-3 for my specific case? I know for once that, wrists pushups are very uncomfortable for me but I feel they "do good" =) What would you recommend me? I want to improve my work performance in times like this, and I am not a fondler massage who takes it easy, no I put in a lot of pressure and intensity to go deep and really work those muscles like in a good sport massage.

[@ubermatic1821]

Needed this now more than ever 😩 Thanks Tom 🙏🏼🙏🏼

[@chriskearey7624]

Thank you this is excellent didn’t realise you did this video was looking elsewhere but now I can carry on doing all of my stretches with your help, thank you I have never been able to touch my toes and now I’m getting closer thanks to you!, 😏✌️

[@Whasingsongbing]

Hey just wondering how to build rotation for the clock walks I can do it when turning to the out side but I can’t turn them to 6:00 when going on the inside

[@demetrismatsentides2758]

Exactly what i needed!cheers!

[@cows399]

My ROM on first knuckle push ups is unbelievably bad, I can get to maybe 150° then I'm done. I thought it was normal until I saw this exercise around a year ago, worked on it every week since & improved by 10° or so, baby steps but worthwhile. Great video!

[@neomileft3409]

Thanks man. May God bless you more.

[@thedoctor9402]

I don't suppose I could ask for this joint strengthening series to be made into downloadable PDFs ? 😅

[@MamboRasco]

Maybe do something for ankles next. Thanks for the video.

[@JoeyBolducMovement]

Great video some more real talk in your content, love it! Cheers to longevity

[@kapbyrnes]

Excellent video. I was doing some of these already, but your details, such as on lowering slowly on the up on the fingers one was eye opening, and the importance of this one was new to me. I am going to add the lateral wrist w weight on one end to more of a regular thing and on the order you suggest. Also I am def going try a post-workout set of some of these. I am just now finding my balance point and kickups so I want to up my strengthening and ranges of motion to prepare for more intense work. Thank you!

[@thuaners]

thank you! i never thought of doing such exercises before, thanks!!

[@petersechtem4751]

good video! that ring tough

[@Therollingpanda]

Have a dull sort of ache on the inside of my right wrist when walking hands round the clock. Will these exercises help this or aggravate it? Cheers

[@giuliadenaro6713]

Super useful, thanks !

[@frederik4515]

hey tom. i had a real bad wrist injury a year ago, and my hand never recovered. i have very limited mobility in my right wrist and pain when i bend my hand backwards. i cant do a single pushup without atleast 10 minutes warmup, and after a short time it reverts back to being very stiff. i tried these exercises, would it be too much to do them daily? i am already doing some other exercises too. thanks :)

[@ozolins135]

If anyone has pain with the knuckle push-ups, then try to lift your thumbs up and maintain them in the air. I don't remember where I saw this, but it helped me greatly.

[@TheTaoWay]

Edgars Ozolins possibly from me :)

[@Jazzipurr]

Bob and Brad have a cool wrist care exercise where you get to twirl a stick, like using a stick for my wrists like I’m some sort of Shaolin monk

[@Jazzipurr]

Or an old school knight

[@eoh6708]

Thank you. Quality instructional video!

[@dhruvprajapati8801]

When should you do This routin before your main workout or at the morning to wake up the muscle for the main workout

[@Davidbasspro]

This routine definitely works for me!

[@xWolfCubx]

Nice video as usual, although I missed the summary at the end a little bit 🤔 still appreciate it, thanks! I am doing martial arts and during Hindu push ups I can't go forward enough. I hope this will help with that.

[@JoseGarcia-ph2ts]

Great video

[@landonshumway4575]

Can we get a follow along/pdf of these please?

[@t-bear5243]

wish i saw this video before i hurt my wrist :( ill start doing this once my wrist ges better tho!

[@esthersantos4900]

Thank you Tom! I've just started and loving HIIT workouts at home, especially during these lockdown periods. I normally go with the modifications as my knees and wrists are problematic. So glad I found your video. Would you suggest I do some of the warm up exercises before I do the workouts or on days or times that I'm not working out?

[@DanCooksFood]

Starts at 1:25

[@indigoguy2907]

Tom, your videos are super helpful - thanks. I’m curious if you have any thoughts as to whether or not these wrist exercises would be good or bad for someone who has occasional wrist and upper arm pain and minor finger numbness, possibly resulting from being on the track towards developing carpal tunnel syndrome?

[@patrikbjorling4391]

This will also save your elbows!

[@middle-agedclimber]

Excellent

[@sinisaass1993]

Thanks for this video...

[@eunnis122]

I’m a boxer and have some hand and wrist issues.. would you recommend any other variations for boxers.. I’ve been doing your mobility training and hip flexor training and I’m feeling an improvement in my performance

[@renzochamorro1499]

🎾 elbow. What can I do, please?

[@BodyweightWarrior]

see a physio

[@kimjungwon1483]

I've fractured my wrist 4moths ago， I have some pain when doing these exercises is it ok to continue？

[@childofgod1226]

Thanks Tom. Looks good.

[@willjfit9345]

Any chance you know how to help with wrist tendinitis? Injured my wrist the other day & trying to heal as fast as possible

[@LandscapeInMotion]

Gold!!

[@Youngfinest]

Tom what’s a good beginner routine And how many days should I rest

[@willjfit9345]

Can I do these with already existing wrist stiffness & pain?

[@manling13]

Do you have this problem of one hand much stiffer than the other?🙊 my right wrist just refuses to move when doing first knuckle push ups😅

[@Gedeegadago6]

Hey Tom, I’m wondering if this is a warm up or a daily routine? Or if it’s split into a warm up and routine? I want to know because I’m gonna be doing handstand progressions, and want to have a warm up, and know I’m not setting myself up for injury by not doing the routine.

[@rafiqmalik2818]

How long have you been taraining body weight?do you also include weight training??

[@pure__calisthenics]

Loved it

[@D5vincent]

Thanks for the advice.i will try to make this happens.how long it takes to get to start usually?months as u mentioned in the video?

[@JoseVargas-yd8kn]

Good job,i do this before starting work,but Tom when you will make a video to relax kness,shins,foot and other loer muscles,many of US work for 8 hours or more and we need a advice to relax those muscles..thanks..You are the BEST.!!

[@playermartin286]

Do you have any suggestions on scapula resting position ?

[@o.oo.o5637]

This video was good, a follow along would be better :) i just cant be expected to count

[@carbonconnection]

Can I use my paralletes for the last excercise?

[@joeljude9180]

Are we supposed to avoid clicking on the wrist push ups?

[@joeljude9180]

I meant on the first knuckle push ups

[@franzxaver6671]

always have to laugh when your comment comes on screen xD

[@BodyweightWarrior]

it raises a valid point

[@DanCooksFood]

What's the difference between this and forearms training?

[@isaactrevino7821]

This is very specific for being able to tolerate the Loads and Torque of Handstand , Planche , Muscle up over Grip ect....... Just Strengthen the forearms are more for Grip , and maybe support of the Arm and wrists. But if your into Handstand or planche this is a absolute must

[@katiakatia2380]

Hi, Im asking as a woman, will it make my wrists look masculine🤔

[@spannycat2]

No. Female gymnasts do it everyday and they don't have manly wrists.

[@Sergei_Ivanovich_Mosin]

Forearms muscles are generally fairly small and these are more conditioning exercise than mass building ones, so it won't really be all that noticeable unless you're flexing

[@chancedaman9634]

Can/should I do this on a sprained wrist or will that be bad

[@BodyweightWarrior]

Depends what's the issue, check with a physio :)

[@chard6649]

Nice

[@MegaKillMeister]

Can we buy this shirt? I couldn't find it in your shop...

[@BodyweightWarrior]

Jelle Aalberts it’s made by Ardour, they may still have some stock

[@Sergei_Ivanovich_Mosin]

Damn, I can't even bend my fingers back far enough to do the hand raises

[@TheDiabolicalDoogle]

Would this work for climbing/bouldering?

[@csn2887]

Yes, it builds strength and mobility in wrists which is very applicable. However, for climbing you also want to look into finger strengthening. Check out this to get on the right track. kzbin.info/www/bejne/sITLmZ2BrauBmtE

[@BodyweightWarrior]

will help for sure but you'll want to do additional finger conditioning. Just doing the climbing for your first year or so will be plenty of conditioning

[@methical__]

Cant even rotate my hand inwards past 3 o clock 😂

[@gerrykarnish]

Great video, as usual. Thanks. Just a note: isn't the "V" sign with the palm facing the signer an insult in the UK? "Peace" has the palm facing out. Cheers mate!

[@BodyweightWarrior]

If you want it to be

[@tc9634]

Love it when Tom gives us a good shirtless videos 😉

[@C1GMA]

6:25 BOIIII IM BOUT TO ROAST YOU 👋🏾

[@Haassan1]

I think most people would be surprised how weak my wrists are.

[@fabooshka]

Y E S

[@northlondonkyokushin-karat9659]

❤👍🙏

[@hookbolt7362]

Bruhhh, for the god’s sake it’s time to change the background music please.

[@BodyweightWarrior]

I did plan on it for 2020 but struggling to find anything that fits as well. Any suggestions welcome :)

[@tc9634]

@@BodyweightWarrior Technicolor by Kudasai is just so perfect

[@ahmedgabrmohamed402]

ههههه وصلت يا اداره ..وفهمت عنيك هههه

[@ahmedgabrmohamed402]

فرق جامد بين انك تعرفها بوحي من الله ..وبين انك تجبها من اليتيوب..فرق السما من الارض... الحمدلله