Wrist mobility is your ability to flex, extend, and rotate the wrist joint fully. Strength refers to how well the muscles and tendons in your forearm can stabilize that joint under load.
You don’t need bodybuilder forearms—but you do need wrists that are strong and flexible enough to control the club face and absorb impact.
Why It’s Good for Golfers
Weak or tight wrists can lead to:
- Inconsistent contact
- Reduced club speed
- Common injuries like golfer’s elbow
Strong, mobile wrists help you release the club cleanly, maintain lag, and swing with less strain.
How To Train It
Wrist Mobility
- Wrist Flexor Stretch: Arm straight, palm up, gently pull fingers back with opposite hand
- Wrist Extensor Stretch: Same as above, but palm down
-
Wrist Rocks: On all fours, shift your body forward/back and side-to-side with fingers spread wide
→ Do these daily or before practice
Wrist Strength
- Wrist Roller: Roll weight up and down using a rope and handle—targets forearms directly
- Dumbbell Wrist Curls/Extensions: Rest forearm on a bench or thigh, move only the wrist
- Sand Bucket Twists: Submerge hand in sand and rotate wrist—great for deep muscle activation
- Farmer’s Carry: Hold heavy dumbbells and walk for 30–60 seconds to build grip and joint stability
Common Mistakes
- Overloading too fast (start light and build up)
- Ignoring wrist pain—back off if it hurts
- Skipping mobility—tight wrists are injury-prone
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Wrist control | Cleaner impact + better clubface control |
| Grip strength | More speed + less effort |
| Injury prevention | Reduces risk of golfer’s elbow + strains |
Train your wrists 2–3x per week—just a few minutes goes a long way.
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