The Wrist Pronation and Supination (Reverse Grip) 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 Pronation and Supination (Reverse Grip) 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 golf club or dowel.
Figure 1. Wrist Pronation and Supination (Reverse Grip) Exercise Video.
- Start by standing in perfect posture, your left arm bent at 90 degrees in front of your body, holding a golf club in your left hand, the club head pointing at the floor.
- Keeping your arm and elbow stationary, slowly turn your palm to face the ground.
- Slowly reverse direction until your palm faces the sky.
- Repeat for the desired number of repetitions on each side.
- Repeat with the other hand.
Limit the movement to your wrist.
You should feel it working your forearm and elbow.
The longer the golf club and the closer you hold it to the butt end, the harder this exercise becomes. For even more of a challenge, you can attach a weight to the club head.
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