The mere fact that the grip is the only direct connection we have with the club is one of the most influential parts; of all the parts of the body, the hand and wrist have the most influence on where we direct the ball on each shot, so if we have an inadequate grip, it can lead us to have many problems in the swing. An inadequate grip can be due to poor hand placement, too much pressure or too weak. In any of the cases this, besides leading us to make technical errors, can lead us to suffer injuries.
One of the most frequent injuries among golfers are those that occur in the wrists. It is the area in which most professionals are injured, and in their case the reason is more due to repetitive motion and microtrauma caused by vibrations transmitted to the wrists in each hit to the ground.
In this new edition I bring you some exercises performed with Kettlebells, to strengthen hands, wrists and forearms. I particularly like to work with this type of weights because they are a very versatile tool: we can use them for strength, power, mobility or cardiovascular objectives, but one of the most interesting aspects that they provide is the stability work.
There are also other simple and yet very effective tools to work on the grip grip, such as gripper, tennis balls or anti-stress balls or lifting weighted discs to improve the pincer grip. But when using Kettlebells to train the “grip strength”, in addition to the strength of hands, wrists and forearms, we will work the stability of the shoulder girdle and core, all of vital importance not only for a correct grip but also to prevent injuries.
In the images I show you some of the selected exercises with kettlebells. However, I must remember that these are only examples and that both these and the tools (material) to be used should be selected by a professional according to the characteristics of each player.
EXERCISES
Lunges walk 1 kettlebell up: Take a kettlebell with one hand, raise that arm and keep it extended and aligned with the shoulder, with the other I can hold a kettlebell to the side of the body, from that position, walk doing alternate lunges forward, as many steps as possible maintain a good technique keeping the kettlebell on the extended arm stable at all times.
Bottom- up Squat: Take two kettlebells by the grip, bend your elbows and bring them to shoulder height, from there lower your center of gravity by performing a squat and when going up extend your arms upwards aligned with your shoulders keeping the kettlebells stable during the whole journey. Another option is to raise only one k and alternate arms.
Bottom-up half kneeling: Get into a half kneeling position, grab a kettlebell with the hand on the side of the lagging leg, bend elbow and bring it to shoulder height from there, extend the arm as far as possible overhead and aligned with the shoulder keeping the kettlebell stable throughout.
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