How to Protect Your Wrists During [solidcore] Workouts

If you’ve ever found yourself rubbing your wrists after a [solidcore] workout, you’re not alone. The slow, controlled movements of [solidcore] challenge every muscle group – including your wrists. 

Whether you’re new to the workout or a seasoned client, wrist discomfort can sneak up on you, especially during planks and elevated V-ups. 

But with a little knowledge and some smart modifications, you can protect your wrists during class and rebuild your wrist strength if you’ve experienced pain or injury. And always let your coach know before class if you’re dealing with wrist discomfort—they can suggest specific adjustments based on the workout of the day.

Here’s what you need to know to keep your wrists strong and healthy.

Why Do My Wrists Hurt During [solidcore]?

Wrist discomfort during [solidcore] can happen in positions where your hands are bearing weight. Your wrist is a very complex joint that is made up of lots of different anatomical components, all of which can contribute to wrist pain.

• Bones: The wrist is made up of eight bones connecting the radius and ulna (forearm bones) to the metacarpals (hand bones).

• Joints: The radiocarpal joint is the main wrist joint which performs flexion, extension, and lateral (side-to-side) movement.

• Muscles & Tendons: Wrist movement is controlled by forearm muscles, with tendons that cross the wrist to flex or extend it.

• Ligaments: Numerous ligaments stabilize the wrist by holding the carpal bones together.

• Nerves: There are three major nerves that pass through the wrist, and control movement and sensation.

There are some common reasons why your wrists might hurt during class. One common reason is that your stabilizing muscles – the small muscles around your wrists – may need more strengthening to support your body weight in extended holds.

You may also have poor alignment or technique. If your hands are turned in, locked out (elbows fully straightened and hyperextended), or too far forward, it can increase compression on the joints. Additionally, if you overuse your wrists, putting pressure on them without proper recovery, it can lead to inflammation, especially if you’re doing other wrist-heavy activities (like typing). 

Proper Form Can Protect Your Wrists 

Before you look to modify [solidcore] exercises, make sure you’re performing them with the proper form. That alone could be the source of any wrist pain. Come 10 minutes early to your next class and ask your coach to show you the proper form for the exercises that are hurting your wrists.

1. High plank extensions and high twisted plank extensions 

Any time you are performing these exercises, take note of the width/distance between your hands. Start with your hands shoulder-width apart so that the joints are sharing tension (shoulder over elbows, elbows over wrists). 

Additionally, maintain a soft bend in both elbows throughout the entire range of motion, instead of locking the elbow. This will help the joints share the tension.

If shoulder-width doesn’t feel great on your wrists, you can move out to a wider stance for more support. Some clients even opt to grab the sides of their carriage/platform, which is fine too. 

While a narrower stance is more challenging (more tricep activation), some people find that this actually feels better on your wrists. Try out different stances for high plank extensions and see what you’re most comfortable with.  

There are two points of intensity in these exercises: The base position is where the wrists are stacked directly under the elbows and shoulders, and the max tension point is where you shift your hands out or shift your shoulders back, depending on your position on the machine. 

As you go from the max tension point back to the base position, make sure that your wrists are never going underneath your chest. In other words, keep your hands only under and in front of the line of your shoulders.

2. Elevated core and oblique exercises (on the handlebars)

Make sure you set your handlebars to the proper setting based on your height. This will impact how well you’re able to perform the exercise with the proper range of motion. 

There are two handlebar options for more wrist support outside of the standard height settings:

1. Turn the handlebars toward the black side. Position your hands on the curve of the handlebar, pressing into your palms. Using the curve rather than the flat portion of the handlebar can help the wrist to be in a more neutral position, resulting in less tension in the wrists.

2. Turn the handlebars inward to face one another, gripping the handlebars at a shoulder-width distance. To maintain a neutral wrist position, place all five fingers on the same side of the handlebar.

If you need support with these handlebar settings, talk to your coach for help with the adjustments. 

Many movements in [solidcore] can be modified to reduce pressure on the wrists while still delivering a full-body challenge. Here are some common wrist-intensive positions and how to modify them:

Planks: 

• Use fists instead of flat palms

• Elbows down in a forearm plank 

How to Strengthen Your Wrists Outside the Studio

If your wrists feel weak or unstable, the best solution isn’t necessarily to avoid using them. Just like your core, wrists need progressive resistance training to build resilience.

Here are a few exercises you can do a few times per week:

1. Push-ups 

• Perform push-ups on your knees or toes. 

2. Dumbbell wrist curls

• Hold the dumbbell with your palm facing up. Slowly curl the wrist upward and release. For a dumbbell wrist rotation, hold the dumbbell vertically. Slowly rotate it from side to side.

3. Wrist Curls

• Use a light dumbbell (2–5 lbs), and rest your forearm on a bench, palm up. Slowly curl your wrist up and down. Reverse your forearm to face palm down for reverse wrist curls.

4. Wrist Rotations

• Hold a hammer or dumbbell vertically. Rotate side to side, keeping your elbow still.

5. Grip Squeezes

• Use a stress ball and squeeze for 3-4 seconds while breathing, then release. 

6. Prayer Stretch 

• Place your palms together in front of your chest, fingers pointing up, and press your palms together. 

Remember: Pain is a message from your body. Don’t ignore it.

It’s important to distinguish between discomfort and injury. If you’re feeling mild soreness or fatigue, it’s okay to modify and keep going. But if your wrist pain is sharp, sudden, or doesn’t improve with modifications (or if you notice numbness or tingling in your fingers) stop the exercise and speak to your coach.

This is your body’s sign that it’s time to rest and consult a doctor or physical therapist. Continuing to load an injured wrist can turn a minor issue into a long-term problem.

The Bottom Line: You Don’t Have to Take a Break from [solidcore] to Heal Your Wrists

Wrist pain doesn’t mean [solidcore] isn’t for you. It most likely just means your body needs support, time, and training. With a few smart adjustments, proper form, and a focus on strength and mobility, your wrists can become as solid as your core.

FAQs

Q: Can I still do Solidcore if I’ve had a wrist injury in the past?
A: Yes—but check with your doctor first and work with your coach to modify positions. Many movements can be made wrist-friendly.

Q: Will strengthening my grip help my wrists?
A: Absolutely. A strong grip improves wrist stability and endurance in plank-based holds.

Q: How long does it take to build wrist strength?
A: Most people see improvements within 4–6 weeks of regular training and consistent modification.

Practice these preventative tips today. Find a studio near you!