If you do CrossFit, then your hands are going to get quite a workout. We use our grip constantly, but how often do we take care of our hands? Most people just wait until their hands rip and then put some lotion on them. That’s not enough. The fascia in your hands is beat up. You need to resuscitate your hands with this awesome technique.
Use a small Yoga Tune Up® classic ball and place it on the floor. Kneel down and interlace one hand over the other like you’re about to give chest compressions in CPR class. With straight elbows, lean your weight straight down on the ball and then twist your hand back and forth like you’re trying to open a childproof lid on a prescription bottle. This move creates a lot of sheer force on the fascia and brings a ton of blood flow to the hands. It will release all the tension you have stored up in your hands and feed slack all the way up to your shoulders. Get the entire surface of each palm and spend at least 2 minutes per hand.
Check in and check out with either your front rack or your overhead position. You should notice a dramatic improvement. In fact, check out the difference after only rolling one hand and you should see a visible improvement compared to the unrolled side.
The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.