FOREarm Fitness
Supercharge your swing with these three exercises by DAVE POND
THICK SUMMER GRASS AND ANKLE-DEEP LIES can play havoc on our scores and our success in getting back on track . That ’ s where forearm strength can really benefit you and your game , says Dulles-based PGA teaching professional Kevin Martin .
“ I like thinking of something Brooks Koepka mentioned when asked about his fitness regimen over the course of his career transformation ,” Martin said . “ Due to his forearm strength , Koepka said he no longer worries about missing fairways for the sake of distance because of his ability to hit the ball out of the rough .
“ Strong forearms allow you to cut approach the ball in the rough with a steep-enough angle of attack to be able to hit it out easily and , like BK , no longer worry about hitting it in the rough .”
From an exercise physiology perspective , Martin — the junior golf director at 1757 Golf Club — said forearm strength is imperative to set the club at the top of the backswing correctly and adequately release the golf club through the ball . It can also benefit golfers in holding the angle between the arms and the club prior to impact , instead of casting , flipping , or releasing the club too early .
“ The forearms are a very important , yet quite underrated , part of the body that provides power in the golf swing ,” Martin said . “ You see golfers like Tony Finau and Jon Rahm , who hit the ball so far , but the length of their backswings aren ’ t anywhere close to parallel at the top . That ’ s because these two pros pull down and through with so much force . That stems from their incredible forearm strength and directly contributes to power in each of their swings .”
So , we ’ ve touched on a few pros , but do the rest of us really need to build fabulous forearms ? It starts by taking an objective look at your swing .
“ If you find yourself struggling to get out of the rough , or your shots are not being struck cleanly from anywhere , you ’ re likely casting the club or releasing it too early ,” Martin said . “ You can alleviate this either through mechanics work on the practice tee — by holding the angle made by your club and wrists a tad longer — or through strength exercises for your forearms .” Forearm strength can help prevent injuries , too . “ The forearms go pretty hand-in-hand with the wrists in the golf swing and beyond ,” Martin said . “ Weak or limited forearms can add to the responsibilities of the wrists , and considering the complex nature and small bones in the wrists , they are simply not capable of handling excess load in the swing .”
Martin offers a trio of exercises that almost any golfer can perform ( or modify ) with ease .
FOREARM FLEXOR- EXTENSOR STRETCH
“ This is a cool stretch — it not only gets the forearms loose and tension-free , but it also strengthens the forearms . I ’ m a believer in isometric moves ( moves where you hold a position for a period of time ) for this very reason .”
WHY IT WORKS : This stretch helps you get your forearm muscles loose and activated so they ’ re primed and ready for activity .
1 . Starting with your arm extended out in front of you , extend one arm with your palm facing away from you and your fingertips up . 2 . You should already feel a slight contraction in the upper part of your forearm , but to enhance this feeling , take your other hand and pull on your fingers slowly towards you . Hold this position for about 15 seconds . 3 . Next , flex your wrist ( with your palm facing towards you and your fingertips down ) and repeat the process . 4 . Perform three reps , then switch hands .
36 V IRGINIA G OLFER | S EPTEMBER / O CTOBER 2021
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