Wrist And Forearm Mobility Testing For Golfers
This week, we are going to discuss testing for the wrist and forearm in the golf swing. More specifically, we want to make sure we have the ability to pronate and supinate the forearm (palm down and palm up), hinge the wrist, and flex and extend the wrist. These movement options are all needed in varying degrees to help set and release the golf club. Accomplishing this task is vital for creating consistent contact and power. Let’s look at how we first test and evaluate these movements in golfers.
The forearm rotation test:
First, the forearm rotation test. This tests for the motion of pronation and supination. To start the test, have your hand in a fist with thumb up towards the ceiling. Pin your elbows to your rib cage and rotate the wrist so the knuckles are pointing towards the ground (pronation). Then do the opposite (supination). We are looking for about 80 degrees of rotation in both directions from neutral, meaning we want to get to just about parallel with the floor and ceiling.
Where forearm rotation occurs in the golf swing:
Forearm rotation is vital for achieving the backswing position, creating power into the downswing, and achieving the follow through. The back side arm needs supination for the backswing, and pronation for the downswing and follow through. The lead side arm needs the exact opposite.
Wrist hinge test:
This test helps measure what we call ulnar and radial deviation. Ulnar deviation is the hinging of the pinky side of the wrist towards the forearm, while radial deviation is the hinging of the thumb side of the wrist towards the forearm. For the radial deviation, we are looking for 20 degrees while ulnar deviation is expected to be 30 degrees.
Where we see the wrist hinge in the golf swing:
Radial deviation occurs in the backside and lead side wrist in the top of the backswing, making these 20 degrees vital for golfers to have. Ulnar deviation, on the other hand, is seen and required in the down swing.
Wrist flexion and extension test:
Wrist flexion and extension is essential to a compensation free and pain free golf swing. We need at least 60 degrees of wrist flexion and extension. If we are missing this range, we leave ourselves open to wrist injury from impact with the ground AND poor swing mechanics from missing range of wrist mobility compensated and adjusted for elsewhere in the body.
Where we see wrist flexion and extension in the golf swing:
Again, most of the wrist mobility requirements come from the top of the backswing and into the moment of contact in the down swing. We want to make sure that the flexion and extension of the wrist is sufficient enough not to block the timing of the downswing or the positioning of the backswing.
Conclusion
We have three tests when it comes to wrist and forearm mobility in the golf swing. In reality, wrist and forearm action melds together to create triplanar motion and positioning, a combination of all three tests in either wrist. Both wrists go through a combination of flexion/ extension, radial/ ulnar deviation, and wrist supination/ pronation at varying degrees. Having complete access to these listed motions prevents compensations to achieve positions and create intense and explosive power. We also limit the potential for injury at the wrist and forearm by maintain the mobility AND strength in that mobility. Try these tests at home and see if you are lacking in either one. If so, don’t hesitate to reach out to Integrated Rehab And Performance Center for consultation and a FREE discovery visit.
-Dr. Nick DC, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
