Mobility
Elbow and wrist circles
Quick facts
- Beginner
- No equipment
- Shoulders
- Triceps
- seconds
Elbow and wrist circles are the part of the joint warm-up that comes before any work on the hands: push-ups, planks, inchworms and burpees. The wrists carry your body weight in the plank position, and without a warm-up they are the first thing to complain. Arms out, elbows bent, the forearms draw circles; then clasp the hands and circle the wrists.
How to do it
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Take your arms out to the sides at shoulder height and bend the elbows to a right angle.
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Draw circles with the forearms — inward first, then outward, elbows staying put.
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Clasp your fingers in front of the chest and circle the wrists both ways.
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Finish by opening and closing the fists a few times.
Coaching cues
- Elbows at shoulder height
- Both directions equally
Common mistakes
- Shoulders shrugged up to the ears
Breathing
Calm, even breathing.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Elbow and wrist circles?
The most common ones: shoulders shrugged up to the ears. Watch for them from the first rep.
What should I focus on during Elbow and wrist circles?
Keep these cues in mind: elbows at shoulder height; both directions equally.
How should I breathe during Elbow and wrist circles?
Calm, even breathing.
Train it inside a program
Elbow and wrist circles is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.