Wrist Circles for BJJ
Wrist circles move the wrist joint through its complete range of motion, warming up the small joints before gripping. The wrists endure significant stress in BJJ from gripping, posting, and being grabbed. Daily wrist circles maintain mobility and reduce the risk of wrist injuries during training.
✓ Step-by-Step Instructions
- 1 Extend your arms in front of you.
- 2 Make fists with both hands.
- 3 Circle your fists slowly clockwise for the prescribed reps.
- 4 Reverse to counterclockwise.
- 5 Then interlace your fingers and make circles with both wrists together.
- 6 Finish by shaking your hands out loosely.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Prepares the wrists for the gripping, posting, and defensive framing demands of BJJ. Maintains the wrist mobility needed for effective grip fighting and reduces the risk of wrist sprains from being grabbed.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Moving too quickly
- ⚠ Not completing full circles
- ⚠ Tensing the forearms too much
- ⚠ Ignoring painful spots instead of working gently through them
🔄 Variations
- → Prayer stretch
- → Wrist flexion and extension
- → Finger extension with band
- → Wrist rotations with weight
Track Your Wrist Circles Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Wrist Circles help my BJJ game? ▼
Prepares the wrists for the gripping, posting, and defensive framing demands of BJJ. Maintains the wrist mobility needed for effective grip fighting and reduces the risk of wrist sprains from being grabbed.
What equipment do I need for the Wrist Circles? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Wrist Circles? ▼
The Wrist Circles is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.