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WRIST FUNCTION... It's Underrated.

In order to hit a golf ball you need to transfer energy into the golf ball.


In order to do so, we need to transfer energy into the golf club.


ALL ENERGY is transferred into the golf club through our hands as they are the only thing touching the golf club.


All energy gets transferred into our hands through our wrists - making the joint/segment a fairly important piece of the kinetic chain that is your golf swing!


Point is... wrist function is important.


Let's improve yours.


BIOMECHANICS OF THE WRIST


To begin, let's understand the biomechanics of your wrist during the golf swing.


Note: These are the general biomechanics we see in the golf swing. There are many ways to swing a golf club and yours could differ slightly.


Backswing


During the backswing, the trailing wrist moves into large ranges of extension and abduction.


The leading wrist moves into flexion primarily as well as some minor abduction.


Downswing


During the downswing the trailing wrist remains in that extended position through impact and moves into an adducted position through impact. Similarly, the leading wrist remains in it's flexed position through impact and moves into minor levels of adduction close to impact.


Further, it's important to note that large forces are present that must be absorbed by the wrists in these positions at impact. Cutting through the turf requires strong and stable wrists, and many golf swing require this strength/stability at an extreme range of motion.


Although this is solely speculation and I just came up with this idea, MANY golfers struggle to compress the ball. They let their wrists break and "cast" the club. It's possible that the casting motion is being self-organized into by the body due to the fact that the wrists aren't strong enough in those extreme ranges of motion required during compression. Or they aren't mobile enough to create lag/shaft lean. Therefore, the body finds another way...


Follow Through


After impact the leading wrist moves into extension while the trailing wrist moves into flexion - basically just opposite of the backswing.


THE BIG BIOMECHANICAL TAKEAWAYS:


[1.] The wrists move through LARGE ranges of motion during the golf swing - creating a massive mobility demand.


[2.] The wrists need to ABSORB massive forces within these extreme positions - this requires strength and resilient tissues.


[3.] The wrists need to TRANSFER force that is created more proximally into the hands which will eventually get passed to the club - this is done primarily through a coordinated golf swing but also requires a functioning wrist with a blend of strength and fluidity.

 
 

3 MUST HAVE WRIST EXERCISES


I have 3 wrist exercises for you.


Each of them target the wrists in a slightly different way.


All three exercises move the wrists through a full range of motion, working the tissues through ranges that will be needed in your golf swing.


Be sure to LOAD them in order to promote STRENGTH gains.


[1.] WRIST EXTENSIONS


Wrist extensions load the backside of the forearm, and the various muscles that sit inside of it.


Check out the wrist extension exercise HERE.


[2.] WRIST FLEXIONS


Wrist flexions load the frontside of the forearm. It's also a great exercise to load the common tendons that effect golfers elbow.


Check out the wrist flexion exercise HERE.


[3.] LOADED SUPINATION


This exercise strengthens the supinators within the forearm. These muscles are crucial for the stabilization and strength that we maintain through the impact position when you swing a golf club.


Check out the loaded supination exercise HERE.


CONCLUSION


Load your wrists on a weekly basis in training.


The small muscles of the forearms play a critical role in your golf swing, and making sure they are functioning at the highest level possible is critical!


AND, while you are here, go ahead and join the SCRATCH Golf Training community below...

 

Carter Schmitz

Founder and Head Coach - SCRATCHGolfTraining.com

CSCS, TPI


Carter is a strength and conditioning coach out of the Milwaukee area working with athletes, in-person and virtually. Having helped hundreds of athletes, ranging from the middle school to the professional level and beyond, Carter brings a breadth of experience and knowledge to every athlete he works with. He launched SCRATCHGolfTraining.com in the summer of 2021 to help empower golfers to greater performance and longevity.


Carter believes ALL golfers are athletes, and they should be training accordingly.


Become a SCRATCH Athlete today, and start training like the ATHLETE you are!