Working on the Arms and Forearms to Improve Grip and Avoid Injury
“A good swing begins with a good grip”.
The simple fact that our grip is the only direct connection we have with the club makes it one of the most influential aspects. Of all parts of the body, the hand and wrist are what have the most effect on where we hit the ball on each shot so, if we have an unsuitable grip, this could cause us to suffer numerous problems with the swing. An unsuitable grip could be the result of bad positioning of the hands, or too much pressure or too weak. In any of these cases, in addition to causing us to make technical mistakes, they could also lead to injuries.
The most frequent injuries among golfers include those that occur in the wrists, and this is the area where professionals especially suffer from injury. In this case, the reason is more due to repetitive movement and micro-traumas caused by vibrations transferred to the wrists during each shot to the ground.
In this issue I highlight exercises using kettlebells to strengthen hands, wrists and forearms. I particularly like to work with these types of weights because they are a very versatile tool. We can use them for strength, power, mobility and cardiovascular objectives, but one of the most interesting aspects they provide us with is “stability”.
There are also other simple and very effective tools to work with for a tight grip, such as the gripper, tennis or anti-stress balls and weight-lifting discs to improve the grip clamp. When using kettlebells to train for “grip strength” – in addition to the strength of hands, wrists and forearms – we work on the stability of the scapular and middle (core) waist, all of vital importance not only for a correct grip but also to prevent injuries.
Outlined here are some exercises with kettlebells, but remember they are only examples and that both these and the tools (material) used should be selected by a professional in accordance with the characteristics of each player.
Exercise “Lunges Walk Kettlebell Up”: Take a kettlebell with one hand, raise that arm and keep it extended and aligned with the shoulder. With the other hand hold a kettlebell next to the body, and from that position walk while making alternate lunges forward, as many steps as possible, maintaining a good technique and keeping the kettlebell arm extended and stable at all times.
Exercise “Bottom-up Squat”: Take two kettlebells by the grip, bend your elbows and bring them to the height of the shoulders. From there lower the center of gravity by squatting and, while standing up, extend your arms upwards aligned with the shoulders, keeping the kettlebells stable throughout the movement. Another option is to raise only one kettlebell and alternate the arms.
Exercise “Bottom-up Half Kneeling”: Position yourself in a half-kneeling position, pick up a kettlebell with the hand on the side of the back-positioned leg, bend your elbow and bring it to shoulder height. From there, extend your arm as far as possible over the head, aligned with the shoulder, keeping the kettlebell stable throughout the movement.
Leave a Reply