Forearm Smash Mobilizations
Forearm smash mobilizations use a lacrosse ball to release tight forearm flexors and extensors. Chronically tight forearms limit wrist extension, grip endurance, and overhead positions. This is essential maintenance for anyone who types, grips tools, or trains with a barbell.
Setup
- Place a lacrosse ball on a table, desk, or the floor.
- Rest the meaty part of your forearm (palm-down for extensors, palm-up for flexors) on top of the ball.
- Apply pressure by leaning your body weight into the ball.
- Slowly open and close your hand while the ball is pinned on a tight spot — this creates the “smash and floss” effect.
- Shift the ball along the forearm from just below the elbow to just above the wrist, spending 10–15 seconds on each position.
Coaching Cues
What to feel:
- Deep pressure on the forearm musculature — not on bone
- A releasing sensation as you open and close the hand under pressure
- Improved wrist range of motion immediately afterward
Common mistakes:
- Pressing directly on the elbow joint or wrist bones — stay on soft tissue
- Not using enough pressure — lean your body weight into it; just resting the arm is not enough
- Skipping the hand movement — the open/close motion is what creates the mobilization effect
- Only doing one side of the forearm — work both flexors (palm-up) and extensors (palm-down)
Tip
After smashing, immediately test your wrist extension by pressing your palms flat on a table with fingers pointing forward. You should notice an immediate improvement in how far you can extend.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Duration | 2 minutes per arm (1 minute flexors, 1 minute extensors) |
| Sets | 1–2 per side |
| Frequency | Daily if you type or grip frequently; 3x per week otherwise |
| When to do it | Upper body focus, full mobility session |
Progressions
- Beginner: Tennis ball on a table, light pressure. Focus on finding the tight spots.
- Intermediate: Lacrosse ball with body weight pressure, adding open/close hand movements at each position.
- Advanced: Lacrosse ball with full wrist circles and finger extensions under heavy pressure. Add wrist flexion/extension movements.