Fit for Play
Walk Your Way to Stronger Wrists
Four Exercises for Longer Drives, Softer Approaches and Smoother Putts by DAVE POND
“ IT’ S ALL IN THE WRISTS.”
We’ ve all heard this phrase— one that’ s been linked to almost every type of athletic swing, golf included. But, for those of us looking for that extra edge on the links, what really is the“ it” that’ s supposedly lying within our wrists; the missing ingredient that leads to strong drives, soft approach shots and smooth putts?
The answer lies in biomechanics, mobility and flexibility( with a dash of strength training thrown in, too).
“ During the swing, a golfer’ s wrists become— in essence— his or her last line of defense,” said Max Propoky, the director of the University of Virginia SPEED( Speed, Power, Endurance, Education and Development) Clinic Biomechanics Lab.“ Since the wrist is the compensator for many movements and forces of larger body segments, our wrists take on a huge responsibility, in terms of compensation, which allows us to make those fine-tuning adjustments we need for every shot.”
As the complex anatomy of the wrists makes it very difficult to improve mobility( once it’ s been lost), it’ s important to maintain mobility within them, said Sue Lee, an LPGA-certified golf coach at the SPEED Clinic.
“ In a golf swing, wrist motion can be classified as both dynamic and complex,” she said.“ Because of that, every single golfer— no matter how good or bad— is constantly making subtle adjustments each time they swing a club. Fortunately, we’ ve all practiced fine control of the wrists and hands for our entire lives, so the process is almost entirely subconscious.”
Of course, none of us want our wrists and forearms to fail us at the end of a weekend tourney. To build functional strength that works in tandem with mobility, we asked our SPEED Clinic experts for some ways golfers( of all skill levels) can develop useful wrist and forearm strength today.
“ Rather than doing wrist curls, a better option is to control fast-moving, unstable weights with your wrists and forearms,” said Prokopy, who also served as director of strength and conditioning at Amherst College and Clarkson University, as well as a guest strength coach for the Anaheim Ducks and Los Angeles Kings.
“ In fact, simply walking while carrying weights is perfect,” he continued.“ Since your body moves up and down as you walk, you’ re training strength in a neutral wrist position, which is very safe. Plus, they’ re great for improving balance and abdominal strength, too.”
1. TWO-ARM FARMER’ S WALK
PERFORM 2-4 SETS OF 60 STEPS.“ This is the simplest exercise of the three, and best done with kettlebells,” Prokopy said.“ Make sure to keep a good grip on each weight, and try not to bounce as you walk.”
2. ONE-ARM FARMER’ S WALK
PERFORM 2-4 SETS OF 60 STEPS WITH EACH ARM.“ This one’ s a bit harder, because you have to engage your abs to keep your upper body from‘ leaning’ into the weight,” Prokopy said.“ Do this one right, and you’ ll improve both forearm strength and abdominal control, which are essential for golf. If one side of your body seems weaker than the other, switch it up and do twice as many steps on that side with a more manageable weight.”
3. BOTTOM’ S UP WALK
PERFORM 3 SETS PER ARM, WITH EACH SET 15-20 SECOND LONG.“ This is the most difficult exercise, because you’ ll need to flip the kettlebell upsidedown— which requires a lot of control and strength,” Prokopy said.“ A bonus, though— in addition to strengthening your wrists and forearms, Bottom’ s Up offers a great test of grip, shoulder and core strength, too.”
Finally, if you get tired of walking, here’ s a bonus exercise for you to add to your repertoire.
KETTLEBELL SWINGS
PERFORM 3-5 SETS OF 10-20 REPS.“ The kettlebell swing builds more dynamic strength of the wrists and forearms while working your core and legs, too,” Prokopy said.“ To avoid injury, make sure you keep your spine straight as you perform each swing.”
ILLUSTRATIONS BY ARTHUR MOUNT
36 V IRGINIA G OLFER | S EPTEMBER / O CTOBER 2016 vsga. org