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A large percentage of all golfers have enormous
strength imbalances in their wrist and forearm muscles.
Unfortunately, this imbalance often leads to "golfer's
elbow" and other painful arm injuries.
Over time, as an individual becomes more and more
one-side dominant, strength capacities diminish in the
non-dominant arm. Because golf requires equal use from the
muscles on both sides of the body, developing a strength
training program for your wrist and forearm muscles is a
great idea.
To improve your sports performance, start with this
golf specific strengthening program three or four times per
week. Begin the program with a brisk walk for ten to fifteen
minutes. The following exercises can be done at home or in
your favorite fitness center.
Obviously, the only contact you have with the golf
club is with your hands. If one side is weak and the other
strong, a certain imbalance is taking place. If you already
work out, add these golf specific exercises to your routine.
If you are ready to improve your golf performance, a great
way to start is by increasing your strength and endurance.
As with this or any fitness program, always consult with a
doctor or certified exercise professional before starting.
Get your wrists and forearms strong and you will be able to
practice longer and decrease the risk of injury.
Until next month, keep pumpin.'
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PGA Tour
golfer Bruce Fleisher demonstrates the double
forearm roll-up. For this challenging exercise, you
will need a rope, broomstick and light weight.
Begin with the weight at the bottom of the rope.
Slowly roll the stick in your hands and the weight
will begin to rise. When the weight reaches the top
reverse your motion and lower the weight back down.
Repeat the exercise three times. You can increase
the intensity by adding more weight.
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The
forearm curl can be done with a dumbbell,
soda can or soup can. Begin by resting
your forearm on your thigh. Slowly lift
your knuckles up toward your elbow. Lower
the weight and repeat fifteen times on
each side. Add weight when you can
complete three sets.
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The forearm
rotation exercise mimics the muscle rotation of the
golf swing. Begin the exercise as you did with the
forearm curl, using a dumbbell or can. Slowly roll
your wrists back and forth, pausing for a second on
each side of the exercise. Repeat fifteen times
with each arm. Add weight when you can complete
three sets.
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