Want stronger wrists? These exercises can help
What's the story
Disc golf, combining golf's precision and frisbee's physics, requires powerful, flexible wrists.
This article details five exercises to build those wrist muscles, giving you that extra edge in control and precision on the course.
Strong wrists translate to a better grip and more accurate throws, which are key to mastering disc golf.
Wrist curls
Wrist curls for strength
Wrist curls strengthen your wrists.
Sit on a bench with your forearms on your thighs, palms up, and a dumbbell in each hand.
Curl the weights by moving only your wrists, then lower them slowly.
Complete three sets of 12-15 reps.
This exercise strengthens the flexor muscles, which are essential for disc grip and control.
Reverse curls
Reverse wrist curls for balance
Reverse wrist curls are the perfect counterpart to regular wrist curls, as they target the extensor muscles on the back of the forearm.
To do this exercise, hold a dumbbell in each hand with palms facing down, and lift your hands upwards using only your wrists.
Aim for three sets of 12-15 reps to promote balanced muscle development and prevent injuries.
Grip strength
Grip strengtheners for endurance
Regular use of a grip strengthener can dramatically increase your grip endurance, which is crucial for maintaining control during lengthy disc golf games.
These compact tools enable you to squeeze against resistance, effectively building strength in both fingers and wrists concurrently.
Make grip strengthening a part of your daily routine by performing two to three sets to the point of fatigue.
Towel wrings
Towel wrings for forearm strength
This super simple (but surprisingly tough!) exercise needs nothing more than a regular towel.
Grab it lengthwise with both hands close together and twist it like you're wringing out water, first in one direction then the other.
This twisting action works wonders for forearm strength while also enhancing wrist stability and flexibility—crucial for throwing those accurate discs!
Stretching
Stretching for flexibility
Flexibility is just as crucial as strength for injury prevention and performance enhancement in disc golf.
After finishing your exercises, stretch both wrists by extending one arm out straight and gently pulling back on fingers with the other hand—first palm up then palm down—for approximately 30 seconds each way per hand.
Consistent stretching will improve range of motion and minimize stiffness following workouts or games.