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How To Stretch Your Wrists For A Better Front Squat Experience

May 21st, 2007 by Mehdi |

Lack of wrist flexibility is a common limiting factor in the Front Squat & the Clean. Theo Burggraaf made me pay attention to this by commenting the Power Clean post.

Thanks for giving me the idea Theo. This article will give you the information you need: how to stretch the wrists for a better Front Squat Experience (or Clean in your case).


1. Wrist Flexor Stretch

  • Keep elbows locked
  • Handpalm must stay in contact with the bench
  • Push your body away from the bench
  • Progress slowly, don’t force it



2. Wrist Extensor Stretch

  • Keep elbows locked
  • Face your palm down
  • Put fingers & thumb together, like pouring water
  • Grab your handpalm with the opposite hand
  • Apply a downward pressure on your knuckles, not fingers



Go for quality, not quantity. Be progressive, not aggressive. Perform 3 sets of 10 seconds of each exercise. You’ll quickly improve.

Next time we’ll talk about triceps flexibility. Another limiting factor in the Front Squat/Power Clean.

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9 Responses to “How To Stretch Your Wrists For A Better Front Squat Experience”

  1. Mike says:
    May 22, 2007 at 11:48 am

    Mehdi,

    I meant to get over here sooner on this but I just wanted to say thanks for this post. I haven’t gotten to put it to work yet but I will.

  2. Mehdi says:
    May 22, 2007 at 12:06 pm

    You’re welcome Mike. If you have questions about the exercise, feel free to ask.

    I’m always looking for new ideas: if you need particular flexibility/mobility drills feel free to ask using the comments.

    I injured myself a lot the last years, have lots to share ;-)

  3. Lady Rose says:
    May 22, 2007 at 2:31 pm

    Very nice blog and lots of great info. I will be adding to my blogroll so my readers can find you. :) Lady Rose

  4. Mehdi says:
    May 22, 2007 at 2:35 pm

    Tnx Lady Rose!

  5. The Mighty Kat says:
    May 24, 2007 at 1:14 am

    cool post. i’ve also got you up on my blogroll.

  6. Mehdi says:
    May 24, 2007 at 8:12 am

    Thanks Might Kat!

  7. e-Miguel - Le Blog de Miguel Estrada » Muñecas Flexibles para Clean & Jerk says:
    January 23, 2008 at 6:59 pm

    [...] El Post de Mehdi [...]

  8. monty says:
    March 5, 2008 at 7:34 am

    instead of the first stretch i just put my hands together like i’m praying and push the wrists down. this also limbers up the hands and fingers which used to get sore when i started working out – probably related to my arthritis. i also use a squishy ball to loosen up the hands and fingers.

  9. Spartan says:
    June 30, 2008 at 10:46 pm

    Hi what stretches can i do to help with the clean & jerk more so with overhead jerk flexibility i have ridiculously tight shoulders i can get my arms over head past my ears they are in front of my head, also i struggle to hold the bar in mny hands on the shoulders before the jerk

    MANY MANY THANKS if you can help

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