How To Stretch Your Wrists For A Better Front Squat Experience

May 21st, 2007 by Mehdi Tags: Flexibility, Front Squat, Injury

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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”

on 22 May 2007 at 11:48 am1Mike

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.
on 22 May 2007 at 12:06 pm2Mehdi

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
on 22 May 2007 at 2:31 pm3Lady Rose

Very nice blog and lots of great info. I will be adding to my blogroll so my readers can find you. Lady Rose
on 22 May 2007 at 2:35 pm4Mehdi

Tnx Lady Rose!
on 24 May 2007 at 1:14 am5The Mighty Kat

cool post. i’ve also got you up on my blogroll.
on 24 May 2007 at 8:12 am6Mehdi

Thanks Might Kat!
on 23 Jan 2008 at 6:59 pm7e-Miguel - Le Blog de Miguel Estrada » Muñecas Flexibles para Clean & Jerk

[...] El Post de Mehdi [...]
on 05 Mar 2008 at 7:34 am8monty

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.
on 30 Jun 2008 at 10:46 pm9Spartan

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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