Demo & instructions
Wrist Rock
Also known as: Quadruped Wrist Rock, Hands-Down Wrist Warm-Up
Instructions
On hands and knees with the palms flat, you rock the body gently forward and back so the wrists bend under a little load. It prepares the wrists for push-ups, planks and handstands.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Kneel with the hands flat on the floor under the shoulders, fingers pointing forward.
Execution
- 1Rock the shoulders forward over the hands so the wrists bend further, then rock back.
- 2Turn the fingers out to the sides and repeat the rocking.
- 3Turn the fingers back toward the knees and rock once more, keeping the palms down.
Breathing
Relaxed breathing in time with the rocking.
Form cues
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
