Quick List of Wrist and Forearm Strength Exercises
Strong wrists and forearms are crucial for every golfer. They help stabilize your swing, improve club control, and reduce the risk of injury. Whether you’re new to fitness or looking to enhance your game, adding targeted exercises for these often-overlooked areas can deliver noticeable benefits both on and off the course.
Here’s a quick list of effective wrist and forearm strength exercises that you can do at the gym, at home, or even in the office:
1. Wrist Curls
How:
Sit on a bench holding a dumbbell in one hand, forearm resting on your thigh with your wrist hanging over the edge, palm facing up. Curl the weight upwards using only your wrist, then lower slowly.
Reps: 12–15 each side
2. Reverse Wrist Curls
How:
Same position as above, but with your palm facing down. Curl the dumbbell up towards you, then lower slowly.
Reps: 12–15 each side
3. Farmer’s Walk
How:
Grab a pair of heavy dumbbells or kettlebells. Stand tall, shoulders back, and walk a set distance or for a set time. This builds grip, wrist, and forearm endurance.
Duration: 30–60 seconds
4. Towel Twist
How:
Take a towel, hold both ends, and twist it as if wringing out water. Alternate directions. This simple move activates your forearms and wrists.
Reps: 10–15 twists each way
5. Wrist Rotations
How:
Hold a light dumbbell or a small weighted object in your hand, elbow at your side. Slowly rotate your wrist clockwise and counterclockwise, keeping your forearm steady.
Reps: 10–15 each direction
6. Squeeze Ball or Hand Gripper
How:
Use a stress ball or hand gripper. Squeeze and hold for a few seconds, then release. Great for building grip strength anywhere, anytime.
Reps: 15–20 each hand
7. Reverse Curl with Barbell or Dumbbells
How:
Stand holding a barbell or dumbbells with an overhand grip (palms down). Curl the weight up using your forearms, then lower with control.
Reps: 10–12
8. Plate Pinch
How:
Pinch two weight plates together with your fingers and thumb, hold at your side, and maintain the grip as long as possible.
Duration: 20–30 seconds
Tips for Safe Training
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Warm up your wrists before heavy use.
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Start light and increase resistance gradually.
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Focus on control—don’t rush the movements.
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Stretch your wrists and forearms after training to keep them flexible.
Strong wrists and forearms mean more control and confidence in every swing. Add these exercises to your routine, and see the difference both in your golf game and daily life!
Looking for more golf fitness tips? Visit the coaching team at PSRTA Golf Club, Bikaner, for expert advice and personalized training plans!
