Weak Wrists Stopping You From Push-ups? How To Strengthen Your Wrists

Happy Wednesday! This week has been awesome so far, as you can see there have been quite a few changes made to Lifting Revolution.

What do you think of the new look? 

I have to say, I am very proud of my husband and our computer guy. Dan designed it and our awesome computer guy made it happen.

Also, a few days ago I asked you guys what you like better, weight training posts or running posts? I received some great feedback and I hope that I hit on what you want! It seems that while you guys like running tips, you really love strength training tips so I am going to put my weight training gloves on and get to work… starting today.

What do the following exercises have in common:

Push-Ups

push-ups

Mt Climbers

mt climbers for women

Dips

dips for women

They all place a lot of pressure on the wrists, an area that for a lot of women is well, weak.

I can’t tell you how many of my clients complain about their wrists being sore after doing exercises like those above. So I am going to guess that they are not alone. If you’re new to exercising then chances are you’ll experience some sore/tight wrists as well.

What can you do about them?

Just like anything else… you have to condition yourself to handle the pressure.

The worst thing you can do if you experience wrist tenderness is to avoid doing any wrist intensive exercises. You need to make them strong, after all… what would happen if you fell and placed your hand out? You might end up with a cast (yup, been there, done that)!

And seriously, avoiding these great moves will only hurt you in the long run because they are fabulous!

how to strengthen wrists

How To Strengthen Wrists For Push-ups & Other Exercises

Suck it up. 

I know it’s tough love, but the only way to make them stronger is to actually do the exercises. I am not suggesting you spend 30 minutes doing nothing but push-ups, burpees, and dips however, adding 2-4 sets into your workout will help condition them. You get stronger, by actually doing the moves.

Start With An Incline. 

If it bothers you to do a set of push-ups to the point where you can’t perform them correctly, then no biggie. Start off by placing your hands on a bench, chair, or even on the wall (walk feet about 3-fee away). By having your body at an angle, you will be placing less weight (and pressure) on the wrist. With time, try to alternate between doing sets on the ground and sets with an incline.

incline

Source

Mindless Strengthening. 

When I was a gymnast, wrist training was a big deal. After all, you can’t exactly spring off your hands or hold handstands if you have pathetic weak wrists. I have always had INCREDIBLY small wrists so this was actually an issue for me. Until I discovered soup…

soup-display

My coaches gave me training homework which I give to my clients… grab a can of soup in each hand and during commercials sit on the couch and do wrist curls.

Hold the cans, palms facing up, elbows at a 90-degree angle and curl the cans in towards you, just rolling the wrist.

Easy enough right?

It’s really easy to just skip out on body weight moves like this or to grab athletic tape and tape the wrists, but seriously neither of those are going to benefit you in the long run. Unless you have actual issues, taping the wrist is going to make the body feel as if it doesn’t need to get stronger so you’ll continue to have to rely on it.

Challenge Time

I haven’t given a challenge in a REALLY long time and I think we’re long overdue. So… here it is, between now and Friday (2 Days), I challenge you to do a total of 100 push-ups (can be on knees) and 200 mountain climbers.

Can you do it? Do you accept my challenge? 

Make sure to let me know in the comments below when you complete it!

– Do you ever suffer from wrist pain during workouts?
– What’s your favorite college team? 

Now is that the most random question ever, or what? I ask because I was hanging out with my grandmother yesterday and found some old photos. I couldn’t help but to bust out laughing when I cam across this picture of my brother and uncle… wearing Clemson shirts! My brother is still a Clemson fan but my uncle has since left us to favor Carolina Gamecocks (BIG rivals).

clemson-family

I never knew he was a Clemson guy back in the day! Go C-L-E-M-S-O-N. I do have to admit, my bro was quite a cute kiddo!

Comments:

Pin It on Pinterest

Shares
Share This