Developing the Golfer’s Elbow Grease

Golfer’s Elbow Grease to Polish their Game

The term elbow grease refers to polishing to create a smooth appearance. I’m a classic car enthusiast mainly from the ’60’s. I spend hours waxing and polishing my cars. There is nothing more satisfying than polishing out a car, especially a red 1967 Stingray Corvette. The golfers elbow grease is well worth the golfer’s effort and time, based on the results. In golf, the golfers elbow grease represents the hours the golfer spends working on or polishing their golf game. Golfers elbow grease is essentially the golfer’s muscle memory.

There are 320 pairs of muscles in the human body, and the majority of these are used in the golf swing. Initiating the golf swing doesn’t have to be daunting for the golfer, if they can preset their wrists to synch the elbows with the shoulders. Presetting the wrists also triggers two pairs of muscles that set up the natural chain of reaction, firing the other 318 pair of muscles.

Golfers Elbow Muscle memoryPresetting the wrists

Muscles Instrumental in the Golfer’s Game

In 2016, I attended kinesiology and ergonomics training. I was tasked with developing safe work practices for our linemen to use. This was to address debilitating injuries linemen were experiencing in their neck, shoulders, back, and wrists. What was interesting about my training was the professor’s focus on the Brachio-Radialis and the Protract Quadratus muscles. Both muscles are instrumental in presetting the golf swing and in flexing the forearm at the elbow.

Exercising these muscles and other muscles in the forearm can help prevent injury. But exercising can also develop muscle memory, mainly supination and pronation, as noted in the Wrist Movement Figure below.

Supination and pronation

Presetting the golf swing by supinating and pronating.

These two (Sync and Preset) movements represent 80 percent of the golfer’s swing. The major advantage of these simple maneuvers are that they can be a part of what I call GRITGolf Refined Incremental Training that the golfer can perform almost anywhere, and at any time.

Developing Golfer’s Muscle Memory

This training develops the muscle memory the golfer depends on to establish their golf swing. Swing thoughts are the very worst option to use in golf. A great quote to support this muscle memory position, instead of thinking, was quoted by Chevy Chase in Caddyshack- “Danny, I’m going to give you a little advice. There’s a force in the universe that makes things happen. And all you have to do is get in touch with it, stop thinking, let things happen, and be the ball.

Golf baton training

Make your own golf baton to increase your golf training time per day.

Presetting the wrists, in conjunction with the golfer syncing the elbow, allows the golfer to feel their golf swing, instead of thinking. By using a golf baton every 10- minutes per hour as a relief exercise during the day can significantly improve your golf game and start actually improving the golfer’s swing. The subconscious mind doesn’t differentiate between virtual and actual training. The golfer, taking the GRIT approach, can actually build a two-hour per day refined training program to polish their golf game.




The following seven exercises are used to build the forearm muscles and prevent injuries (i.e., Tennis elbow) what is called Golfer’s elbow in golf are:

  • Eccentric Exercise
  • Forearm Extensor Stretch
  • Forearm Flexor Strengthening Exercise
  • Tricep Stretch
  • Ball Squeeze
  • Forearm Pronation and Supination with a Dumbbell
  • Hammer curls

NOTE: If you perform an internet search on these exercises, you can find illustrations on how to perform them.

For more in depth information on the self-coaching technique of setting up the golfers elbow in the golf swing please purchase your copy of The ESPY Golf Swing Coach from the following links:

Golf books

The ESPY Golf Swing Coach



My book can also be purchased at Edwin Watts Golf Store in Jackson, Mississippi. Phone No. 601-956-8784
820 East County Line Road, Ridgeland, MS 39157


DR-JOCH Golfer’s Technique- Preset the Wrist & Elbows