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Golf Wrist Exercises

Golf Wrist Exercises

Golf Wrist Exercises Any Player/Person Can Do

The game can be tough not only on your lower back, but also one’s wrists and forearms. Here are some simple exercises to help prevent and treat these common golf injuries, while making your swing more powerful. And we all want that.

Golf Wrist Exercises

The wrists and forearms are the second-most common injuries in golf, especially for women. Here are exercises to treat and prevent golf wrist problems — and make your swing more powerful.

A good grip is essential to a good golf swing. In addition to that good grip, a player needs adequate hand, wrist and forearm strength to swing the club correctly.

That being said, while the most frequently reported injury in golf are back injuries, left wrist injuries are reported by 25 percent of PGA and LPGA players. In addition, wrist injuries are even more common among female golfers.

Strengthening your wrist and forearm will help control the club throughout the swing. A strong wrist and forearm also will help keep the clubface square through impact while delivering more power to your swing. Try the following exercises to stretch and strengthen the wrist and forearm.

Golf Wrist Exercises

Try doing the extension you see here right now. It’s not only good as a golf wrist exercise. It’s for everyone. Anytime. It feels nice.

Wrist Extensions

Wrist injuries are the most frequently reported injury for female golfers. According to Dr. “Divot” Larry Foster, an orthopedic surgeon and noted golf injury expert, female pros reported 31 percent of all injuries to their left wrists while lower back was 22 percent. The two main reasons were over-practice and repetitive swings and “contact with an object other than the ball during a swing (for example, the ground or a rock).”

But really the numbers between men and women aren’t that different. It’s all about the lower-back, wrists, elbows, forearms and then the knees.

So, to keep those arm injuries at bay, try extending your right arm straight out and pull back your fingers with your left hand until you feel a stretch in your forearm. Repeat the motion with the other wrist.

Golf Wrist Exercises

This is just one of legion golf swing weight trainers on the market.

Swing a Weighted Club

Practice swinging with a heavy club. Swinging a weighted club is designed to increase flexibility, add swing speed then increase distance and build muscle.

The concept is simple: Take a normal set up and make continuous swings forward and backward without stopping. And if you don’t want to use a specialized club (See above photo.), many manufacturers make a swing weight that can be easily added and taken off a club.

Golf Wrist Exercises

Who says you have to take squeezing a resistance “ball” serious, as long as you just do it consistently.

Hand Exercise

Squeeze a ball. That’s it. This is a simple exercise that will strengthen hand and forearm muscles.

Perform the exercise for a few minutes and switch hands. Any small object such as a tennis ball or even a stress reliever is effective for this forearm exercise. This is an easy exercise that can be done while sitting on the couch.

Golf Wrist Exercises

This is the reverse wrist curl described below.

Wrist Curls

Wrist curls are commonly used to strengthen the forearm.

Use a lightweight dumbbell and lower the dumbbell to the end of your fingers and then curl the weight back to your palm. Continue lifting the dumbbell toward the wrist.

Reverse the wrist curls for an additional exercise. Again, use a light dumbbell. Extend your arm forward with your palm down and the dumbbell in your hand. Using your wrist, lift the weight up and down. Place your other hand on the arm performing the reverse wrist curl for support. Avoid moving your arm during the exercise.

Golf Wrist Exercises

You don’t even need water for this golf wrist and forearm exercise. Just a towel and maybe some stress to relieve. Think you have any of that?

Towel Wring

Doesn’t get much more low tech or simpler here. Just grab a towel and twist it as if you are wringing out excess water. The towel wring will strengthen your hands and wrists. Repeat until you get tired.


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