Hand Switches

Hand Switches is a bilateral upper body and mobility exercise training the shoulder, scapula, wrist, and forearm across the sagittal, frontal, and transverse planes, using Bodyweight.

Laterality: Bilateral
Planes: Sagittal · Frontal · Transverse
Equipment: Bodyweight
Primary joints: Shoulder · Scapula · Wrist · Forearm

Demo video

How to perform it

1Stand with your palms facing each other at shoulder height. Rotate one hand palm-up and the other palm-down in an alternating pattern. This simple drill trains shoulder rotation endurance and is used to restore glenohumeral rotation range. Move slowly and with full range.

Training profile

Fascial lines

Superficial Front LineSFL Spiral LineSPL Deep Back Arm LineDBAL Superficial Front Arm LineSFAL Deep Front Arm LineFAL Superficial Back Arm LineBAL

Joints

Shoulder Scapula Wrist Forearm

Focus detail: Glenohumeral

Plane of motion

Sagittal Frontal Transverse

Training intent

MobilityRehab

Motor Control

Stability

Strength

Power

Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

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All Bodyweight exercises Sagittal-plane drills Frontal-plane drills Transverse-plane drills Superficial Front Line training Spiral Line training Deep Back Arm Line training Superficial Front Arm Line training Deep Front Arm Line training Superficial Back Arm Line training Shoulder exercises Scapula exercises Wrist exercises Forearm exercises