In the "full rack" you don't actually need to catch it in your hands. You should be racking it on your shoulders and your fingertips underneath the bar. Do you have problems with that?
For wrist tightness, there are various stretches that you can do along with wrist circles and such.
A few here:
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."