3 Tips to Fix Pesky Overhead Squat Wrist Pain
The Problem
Plain and simple — you don't overhead squat or snatch enough to cause an adaptive response making the bones of your hands and wrists, as well as the muscles that support those joints, stronger. A new position can be a weak position and some pain may come with it.
The Solution
Try accumulating 3 min in a handstand hold. Kick up to a handstand with your feet on a wall and hold as long as you can. Keep track of your time. Do as many rounds as you can until you have accumulated 3 minutes total. Try this up to 3 times a month to improve your wrist strength. PS this is one of my favorite travel workouts.
The Problem
You don't grip the bar as hard as you can when the weight is overhead. I like to also call this method get connected to the bar. You don't hand on the bar you get connected to the bar. Trying to overhead squat or snatch max weight will always be done most effectively while gripping the bar as tight as you can.
The Solution
Try to break that damn bar when it is overhead. This will flex the muscles of the wrist and hand and provide the muscular support it needs.
The Problem
The simplest and most common issue — your hands are too wide. When your hands are too wide in the oh squat position this puts a lot of pressure on the space where your thumb and wrist meet.
The Solution
Try to move your hand in a little closer allowing you to keep a bent wrist overhead. If this is too challenging then you need to work on your thoracic mobility. Poor thoracic mobility means wider hands to compensate that leads to more stress on your wrists.