Wrist Pronation/Supination
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Hold a light dumbbell (2-3kg) or a hammer vertically in one hand. Elbow bent at 90°, upper arm against the side. Rotate the hand to a palm-down position (pronation) — hold 1 second. Rotate back to palm-up (supination) — hold 1 second. That is one rep. Complete 12-15 each direction. The weight at the end of the dumbbell creates a lever arm. Keep the movement slow.
Why It Works
Wrist pronation (turning palm down) and supination (turning palm up) train the radioulnar joint and the forearm rotators — the muscles that control the stick face angle for shot accuracy and puck handling. Hockey players who can rapidly pronate and supinate have faster stick releases and more deceptive shot mechanics. This drill also prevents the forearm tendinopathies common from repetitive unilateral rotation in skating and shooting.
Hockey Transfer
Prevents the forearm overuse injuries common from repeated shooting. Pair with wrist roller + wrist curls for full forearm coverage. Quiet day, real payoff for shot velocity.
Coaching Cues
- "Dumbbell held at one end"
- "Rotate palm up and down through full range"
Common Mistakes
Moving the upper arm — the upper arm must be pinned to the side. Only the forearm rotates. Going too fast — slow rotation builds more strength than momentum-driven movement. Weight too light — 2-4kg with the lever arm is already quite challenging. Only doing it in the gym — can be done anywhere with a hammer or light tool.
Progression / Regression
Longer implement (longer dumbbell or a thick stick) — increases lever arm demand.
No weight — practice the rotation movement with just the forearm before adding load.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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