Wrist Warm-Up: 6 Exercises Before Calisthenics Training

In many calisthenics exercises your wrists carry a large share of your bodyweight, often in deep extension: push-ups, handstand, planche, L-sit or crow pose. Even so, they are often forgotten during the warm-up. A few minutes of targeted preparation is enough to get them ready for the load.

How to use the exercises

• Perform each exercise calmly and under control, without jerky movements.
• Work within a comfortable range. A stretching sensation is fine, pain is not.
• Allow 5–8 minutes in total, or a little more before heavy statics.

1. Wrist circles

Interlace your fingers and slowly circle your wrists in both directions. 10–15 circles in each direction.

2. Standing flexion and extension

Stretch one arm out in front of you and use the other hand to gently pull the fingers back, then down. Hold each for a few seconds, repeat several times, then switch sides.

3. Weight shifts on all fours

Place your hands shoulder-width apart on the floor, fingers pointing forward. Slowly shift your weight forward, back and to the side. 10–15 repetitions. This gently gets your wrists used to load in extension.

4. Fingers pointing back

On all fours, turn your hands so that your fingers point towards your knees. Now very carefully shift your weight backwards. Only go as far as feels comfortable.

5. Backs of the hands on the floor

Place the backs of your hands on the floor, fingers pointing towards your knees, and lean back slightly with little weight. This position is rarely loaded in everyday life and makes a good addition.

6. Easy push-up position

Finally, do a few slow push-ups on your knees or on parallettes. This leads straight into your training.

After training: loosen up your forearms

Lots of pull-ups and holds also put strain on your forearms. A few seconds of stretching the forearm flexors and extensors helps you finish the session feeling loose.

Support for heavy sets

Good preparation is no substitute for wraps, and vice versa. For heavy statics such as planche or handstand push-ups, the Wrist Wraps Static Pro give you extra stability. For dry hands on the bar there are the Wrist Bands Cali Representer. You can read when wraps are worth it in our article Wrist wraps in calisthenics.

Important: If your wrists hurt repeatedly or the pain doesn't go away, have them checked by a physiotherapist or a doctor.