FOREARM STRENGTH & BALANCE AND THE GOLF SWING
Bob Forman
Certified Golf Fitness Instructor
MS, Exercise Physiology
There’s little written about the relationship the forearm muscle groups have with the golf swing and it’s an area that needs more attention. The ability to maintain a good wrist hinge during the downswing, enhancing clubhead speed and making efficient contact with the golf ball is influenced quite a bit by the forearms, wrists, and hands.
At issue is that many of us are walking around with a strength imbalance in our forearms. Our flexors, on the underside of the forearm, tend to be stronger than the extensors on the top of the forearm. This due to the simple fact that we use the flexors a great deal more.
All day long, we’re gripping objects in order to lift, lower, pull, push, open, and close. This grasping works the flexors of the forearm, and due to the number of times we repeat this one-sided action during a typical day, we create a discrepancy between the flexors and extensors. Think of it, when was the last time you worked against a resistance while extending your fingers?
This imbalance, like other muscle imbalances in the body, can have a deleterious effect on the body. In this case, the areas of vulnerability are the elbows and wrists. Combining this imbalance with the demands of swinging a golf club repetitively during a round of golf and it’s easy to understand why wrist and elbow joints often times get injured.
Exercises to correct forearm imbalance are essential. These should include strengthening of the extensors and flexors, as well as a rotational component to cover all aspects of the golf swing. Exercises, too, that isolate abduction and adduction of the wrist can also be included into the routine.
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Finger Extension – Close the fingers together and wrap a thin rubber band around them at the last knuckle. Open and close the fingers about 20 to 25 times. Repeat with the other hand. Once this gets easy, use a thicker rubber band. If any discomfort is felt, discontinue the exercise.
For additional forearm exercises, check out the “Exercise of the Month” on the home page
