Health

A Functional Bodybuilding Coach Shared 5 Exercises to ‘Bulletproof’ Your Wrists

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Former CrossFit Games competitor Marcus Filly has transformed his training regime over the last couple of years to focus less on speed and more on building everyday strength and mobility through what he calls functional bodybuilding. In a recent video on his YouTube channel, Filly demonstrates a series of exercises he has been using to build stability in his wrists after neglecting them in the past, starting with a couple of pushup variations.

First up is the knuckle pushup: performed in a kneeling position and your arms fully extended, lift your hands off the ground until you reach the first joint of your knuckles, then lower them again. Next is the wrist pushup, executed again in a kneeling position so as not to put too much pressure on your wrists: with your hands in fists, begin resting on your knuckles, and then as you lower yourself switch until the weight is on the backs of your hands.

Next, grab a hammer, indian club, or one side of a dumbbell for some wrist pronation and supination exercises.

First up, holding the lower end, rotate inwards keeping your wrist straight, then rotate back again to the outside, still keeping your wrist straight. Do this a total of 15 times. Then do some radial wrist flexion: holding it upright, then rotate forwards until it is horizontal, and then back. Again, perform this move a total of 15 times. Finally, he demonstrates how to achieve wrist ulnar flexion by rotating the club backwards 15 times.

Looking for some additional ways to improve your wrist mobility? Try these five stretches.

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