19 Jan Sore wrists in the gym?

Muscle weakness, reduced range of motion or instability can result in pain in the gym. Exercises such as push ups, bench press, front squats & overhead pressing are examples of exercises with high load applied through the wrists.

Keep reading for suggestions to minimise wrist pain when training…

What are some tips to help?

Gloves: Particular gloves can provide padding at the base of your hand and absorb some force from your hands & wrist.

Taping: To assist in stabilising the wrist joint.

Wrist widget: A specific wrist brace we sell to assist in stabilising the wrist post injury and commonly used in the gym.

Warm up specific for wrists: Wrist specific exercises to activate stabilising muscles and increase mobility.

Exercise prescription: Change the order of your exercises, alternating between high and low load for your wrists.

Programming: Muscular endurance focus = reducing weight + increasing repetitions. Muscular power focus = reducing weight + increasing velocity of movement.

Equipment choice: Barbell vs dumbbell vs kettlebell vs machine. All can work the same muscle group however have different options of wrist positioning and level of stability.

Cluster sets: For pain in the last few repetitions. Cluster set example for completing 6 repetitions: 2 reps – 10 sec rest – 2 reps – 10 sec rest – 2 reps.

Specific rehab program: To build strength and stability related to your pain/injury. The key to improving wrist pain.

Technique in the gym

Keeping a neutral wrist position is important whilst holding onto barbells, dumbbells, machine weights, kettlebells & cables. When strength training, it’s common for wrist position change due to high load or poor technique resulting in ineffective loading of the wrist joint.

Fun fact for Olympic barbells

Olympic barbells are commonly used in gyms. Olympic barbells have bearings which allow weight-plates to rotate whilst keeping the bar you hold still. Older or poorly maintained barbells lose lubrication within the bearings overtime, reducing or preventing rotation of the weight plates. This results in the bar creating a torsional force which your wrists must resist. Before using a barbell, try and spin the end of the barbell where the plates attach. A well lubricated or new barbells spin very easily.

Exercise specific: push up

When completing a push up (or other exercises in this position), our wrists are placed at nearly 90 degrees of extension whilst weightbearing. This position is common to experience pain whilst supporting 75% of our bodyweight through both arms. Below are some different wrist positions to try to complete your push ups!