Primary Goal
Prepare the elbows, forearms, and wrists for progressive finger loading and climbing
PROTOCOL OVERVIEW
Preparation (Before Climbing)
System
Movement preparation / joint mobility
Target
Elbow, forearm, and wrist readiness
Main Work
Elbow rotations, elbow circles, and circular wrist mobility
Duration
~1–3 min
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Use this exercise if
- you are about to perform finger-loading work
- your wrists or elbows feel stiff before climbing
- you want to gradually introduce movement before harder gripping
- you are preparing for a climbing or hangboard session
- you want a low-fatigue joint-preparation block before more specific warm-up work
When
- before finger recruitment work
- before hangboarding
- before climbing
- at the beginning of the Preparation Protocol
Keep it brief. The goal is to improve movement readiness, not to create fatigue or stretch aggressively.
Starting position
- Stand or sit comfortably
- Keep the shoulders relaxed
- Let the arms move freely
- Begin with a comfortable range of motion
- Avoid forcing the elbows or wrists into end range
Execution
1. Elbow rotations
- Bend the elbows to a comfortable angle
- Rotate the forearms smoothly through pronation and supination
- Keep the movement controlled and relaxed
- Gradually increase the range if it feels comfortable
2. Elbow circles
- Move the forearms and elbows through small circular patterns
- Keep the shoulders as relaxed as possible
- Perform circles in both directions
- Increase the circle size gradually without forcing the movement
3. Circular wrist mobility
- Move the wrists through slow circles
- Explore both directions
- Keep the fingers and forearms relaxed
- Use a comfortable range rather than pushing into strong stretch
Dosage
- 1–3 min total
- Perform each movement for roughly 20–40 s
- Repeat a movement briefly if one area feels especially stiff
This should remain easy and non-fatiguing.
Important
This is a preparation and mobility sequence, not a flexibility session.
The goal is to move the elbows and wrists through comfortable ranges before introducing heavier finger loading. Aggressive stretching or forcing end range is unnecessary.
Expected effects
- reduced feeling of stiffness in the elbows and wrists
- smoother forearm rotation
- improved wrist movement readiness
- easier transition into finger-loading work
- improved comfort before climbing
- minimal fatigue before the main session