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6 Techniques To Improve Grip Strength and Why it's Important!

 

Your hands are you only contact point to the club so it seems obvious that they are a key area in the golfers body.

Our experience is grip strength and function is often overlooked by golfers or when trained its done poorly.

Why Grip Strength?

Research has shown that golfers with a greater grip strength and endurance lead to playing better golf.

Studies have proven grip strength has a strong correlation to swing speed. Those same studies went on to show that a reduced grip strength will lead to failure in executing skills and motor patterns.

As a fellow golfer, I can say that a golfer with a low grip strength is forced to grip harder. This is in comparison to their max grip strength is. when this happens you limit your fine motor control, which means limiting the feel and touch. This is a ,very important skill for a golfer

A higher grip strength allows you to handle more forces transferred through hands and wrist during golf swing. Good news for you this equals less chance of injury and more club head speed

 

The benefits of grip strength don’t stop there either, (most importantly from my biased point of view as a strength coach!) the stronger we can build an athlete’s grip, the higher their strength and power potential will be. There has been a lot of research showing the correlation between a person’s grip strength and their full body strength capacity. 

 

DID YOU KNOW:

Grip strength is a powerful proven predictor of disability, morbidity and mortality. I know you plan to be on the golf course playing the sport you love for a long time to come, it’s something worth improving!



 

How To Train The Grip

Get your grip strong with compound movements using large loads. Utilising exercises when your grip is the limiting factor will get the best results.

 

Meaning less compensation patterns and loss of posture at the spine, pelvis, shoulders and hips.

 

For athletic performance building strength is not only adding more weight to the bar.

 

It is about maintaining proper biomechanics, and movement function.

 

DID YOU KNOW: Purpose based training can…

Strengthen movement patterns

Improve resilience to getting injured

Enhance the central nervous system function

Deadlift With A Double Overhand Grip

The less popular cousin to the popular mixed grip used in deadlifts, due to reduced need for the grip strength and allows for more weight to be lifted.

For the golfers purposes the mixed grip is a missed opportunity to develop grip strength as well as increasing the risk of injury and pain in the elbow and biceps tendon.

Thick Grips

 

You can also use “fat gripz” that attach to any barbell or dumbbell.

This provides all the same benefits as the double overhand deadlift, just boosted thanks to the larger circumference of the bar.

Kettlebell Bottoms-Up Presses

Turn the kettlebell upside down and press it!

keeping the bell straight up requires grip strength a plenty, as well as scapular stability.

This exercise requires a good amount of co-contraction between the forearm, shoulder, upper back musculature and core. Which is great for golfers

BONUS:

If you have elbow or shoulder pain you will find this pain free as it massively turns on your secondary stabilizer muscles.

Towel Grip Rows And Pull-Ups

Your grip here will be tested here for sure! 

These variations place a big emphasis on shoulder and scapular stability. Thanks to the unstable/flexible nature of the towel.

Time under tension and heavy loading are two of the most effective ways to build strength in the forearms.

There is no better way to train grip strength than to pick up something heavy and take it for a walk.

DID YOU KNOW:

forearms have a high capacity for volume and recover quickly. This allows you to strengthen a movement pattern effectively.

So now you know..

6 Techniques To Improve Grip Strength And Why It's Important

What's Holding You back?

References:

  • Kras J., Abendroth-Smith J. (2001) The relationship between selected fitness variables and golf scores. International Sports Journal 5, 33-37
  • Torres-Ronda, L., Sánchez-Medina, L., & González-Badillo, J. J. (2011). Muscle Strength And Golf Performance: A Critical Review. Journal of Sports Science & Medicine, 10(1), 9–18.
  • Yoon S. (1998) The relationship between muscle power and swing speed in low-handicapped golfers. Masters’ thesis. Brigham Young University, Provo, UT

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