Palm pulses

Mobilityeasyrepsno equipment

GMB-style loaded wrist warm-up on hands and knees: with palms flat and fingers pointing forward, the shoulders rock forward past the wrists and back in small rhythmic pulses; then the hands are turned so the fingers point back toward the knees and the hips rock back toward the heels.

How to do it

1. Kneel on all fours: knees under hips, hands flat under shoulders, fingers spread and pointing forward, arms straight.
2. Keeping palms (including the heel of the hand) flat, shift the shoulders forward past the wrists so the wrists extend more, then back to start; repeat ~5-10 pulses.
3. Turn the hands one at a time so the fingers point back toward the knees: shift the weight onto the other hand, lift the hand, rotate it outward in the air and place it back on the same spot, palm flat, thumb pointing out, elbow pit facing forward.
4. Rock the hips back toward the heels to stretch the forearm flexors, then forward to start; repeat ~5-10 pulses. Knees and hands never move.

Muscles worked

Supporting: forearms