The Wrist Extension Exercise is a great way to build strength in your forearms, helping you to control the golf club when playing from the rough, improving your consistency, and protecting you from injury.
The Wrist Extension Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.
This exercise requires a dumbbell and an exercise bench or chair.
Choose a moderate weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form.
See How Much Weight Should I Lift? for more information.
Figure 1. Wrist Extension Exercise Video.
- Start by sitting on a bench or chair, holding a dumbbell in your right hand, your right forearm resting on the top of your right thigh for stability, and your palm facing the ground.
- Slowly lift the dumbbell by extending your wrist as far as you can.
- Hold for one deep breath, in and out, then slowly relax back to the starting position.
- Repeat for the desired number of repetitions.
- Repeat with the other hand.
Limit the movement to your wrist.
You should feel it working your forearm.
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