how do you all protect your wrists? Mine are tiny and I try to keep perfect form on all movements, but they still are always sore the next day when i lift really heavy
any ideas/tips?

What's wrong with soreness?

Thought he was going to ask something cool like how do you get bigger wrist lol

No one's gonna be able to answer this for sure, given we don't know exactly what's going on here.

Taking a shot in the dark based on my personal experience. What you consider "perfect form" might not actually be perfect form.

Sometimes when lifting, in an attempt to improve form, we become too methodological in our lifts, whether trying to focus on one mechanism of the lift directly or trying to mentally analyze each mechanism of the lift simultaneously. The end result can be a lift that is unnatural, forced and not good for your body.

What I can recommend is just loosen your body before lifts, tighten up the joints that aren't moving so that you are secure, with mind-muscle connection push with the muscles the lift calls for, but most importantly don't force shit and make it a natural movement.

eg. bench, don't be pushing with your wrist per se, you want the force to be flowing from your upper body through your wrists to the bar, not from them.

or you could just be a lil bitch that needs to train their hands/grip/wrist/forearms more

This post was edited by MrBobMarley on Dec 13 2014 03:36pm

training forearms will increase wrist stability, thats about it, unless u use accessories

nothing is wrong, i just thought that a few years from now it might get worse... might not though






i train my forearms a lot... twice a week 9ish heavy sets each time
plus i never use straps, so i don't think my forearms/grip strength is a problem

This post was edited by rsm on Dec 13 2014 04:00pm

i was thinking maybe i should warm up and stretch my wrists more, ill just keep doing what i am for now

it's very common to have wrist problems during and after workout. you feel it's necessary to use a flat or ez barbell and you force your arm to hyper rotate and then apply weight on it, resulting in tendon microtears/inflammations.

train in your natural path of travel. if a certain position pains the living hell out of you, it's not your natural axis being applied.

I've had to deal with smaller wrists.

Practical advice: Only use wrist wraps when you absolutely have to, otherwise you'll become more and more dependent on them. There's three situations where you'll want to use wrist wraps: When you're performing heavy lifts (1-3 rep max), when you're further into your workout (fatigued stabilizers), or when you're performing a lift that you absolutely have to modify to accommodate for your wrists.

If you underwork your wrists, but progress with your anaerobic capacity in your upper body everywhere else, then you'll be in a really tough situation.

So, use wrist wraps toward the end of your workout if you have to. Make sure your form is good, and pay attention to your wrist position as you perform movements such as curls and presses. Possibly make use of a bulking phase alongside high volume training with scheduled lower intensity offload sessions to improve your wrists, if they're *really* a problem and you want to get them going. Pay close attention to your form (and posture if you're doing a standing or sitting upright lift), since slightly being off can make a world of difference. An alternative to wrist wraps as well, if you're focusing on biceps for example, is to just alternate your wrist position (hammer style, diagonal style, or twisting as you lift, as an example).