Wrist CARs

MobilityBW

Slow, controlled circular rotation of the wrist through flexion, extension, radial and ulnar deviation to build active control at end ranges — important for handstand, KB, and pressing work.

Demo: FRC style demo

Sets

2

Reps

3-5 slow circles each direction, per side

Rest

15s

Contraindications

Acute wrist injury or carpal tunnel flare — work in pain-free range only.

Setup

Extend the arm in front, elbow straight or slightly bent, other hand can lightly assist for feedback only.

Execution

  1. 1Flex the wrist fully, then move into ulnar deviation
  2. 2Continue into extension, then radial deviation
  3. 3Move as slowly as possible, pushing into every end range
  4. 4Reverse direction for equal reps, then switch wrists

Key cues

  • Isolate the wrist — keep the elbow and shoulder still
  • Move slower than feels natural
  • Push gently into each end range without pain
  • Keep even tension throughout the circle

Common faults

  • Letting the elbow or shoulder move to fake more wrist range
  • Moving too fast and skipping end ranges
  • Forcing through sharp pain instead of stopping at tension
  • Uneven effort clockwise vs. counterclockwise

Tweaks

  • Perform with a light fist grip for a slightly different loading angle
  • Add gentle overpressure with the opposite hand at end ranges
  • Progress to weight-bearing wrist work (wall push-ups) once range improves

Progressions

Wrist Push-Ups (Against Wall)

Muscles

Primary: Wrist Flexors, Wrist Extensors

Secondary: Forearm Muscles

Notes

Essential daily prep for kettlebell cleans/snatches and any handstand or crawling work.

Sources

Attribution: Dr. Andreo Spina / Functional Range Conditioning (FRC)