The QATSPY- GOLF Inside-the-Leather Sports HEALTH & FITNESS Page
By: Charles W. Boatright
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Golf Swing Mechanics 101 Wrist Action in the Golf Swing
A major component of basic golf swing mechanics 101 is the golfer’s ability to sync and preset the wrist action in the golf swing sequence correctly. In order to facilitate a consistent golf swing sequence, the golfer needs to be able to synchronize their entire body. This wrist action in the golf swing takes the guess work out of the golf swing sequence. This extends beyond just syncing the forearms and arms with the upper and lower body. But, the golfer’s ability to sync the wrists with the their forearms and their entire body is key, as shown below.
There is an important distinction for the golfer to make in executing their golf swing sequence. This is distinction between the lower forearm and the wrist. The wrist is not where the wristwatch would be worn, as this is the lower forearm, wristbands on a pair of boxing gloves.
The wrist consists of two of the most dexterous and strongest muscles in the hand, called Thenars (Hypothenar and Thenar), shown above. The Thenars are muscles that have direct contact with the handle of the golf club. This is the reason that the Thenars should be an important component in the golfer’s swing sequence and properly setting them into the Lock Position.
The Golf Baton noted above, with the attachable weight, can also allow the golfer to work on their golf swing sequence almost anywhere and at any time, at work or at home to build the important muscle memory to Sync/Preset the wrist action in the golf swing.
The golf baton can be made by the golfer using a discarded shaft and purchasing a detachable weight shown above/below. This overload underload training golf technique is the same training technique used by baseball players in the on deck circle getting ready to step into the batter’s box.
The same Sync and Preset used by the baseball batter is the same Sync and Preset golf swing technique the golfer should use based on Ergonomics. Ergonomics of activating the Low-Threshold muscles (wrists and lower forearm) prior to the High-Threshold muscles (arm, shoulders, torso, and lower body). The golfer is essentially taking their baseball-style golf swing, that is instinctive and very comfortable, from the batter’s box to the tee box.
This detachable weight, shown above, provides the golfer with an important golf swing workout called Overload underload training golf technique to develop power and clubhead speed. The discarded golf shaft can be cut down to 22-inches. I then place a training grip on the golf baton to help me maintain the proper grip position and feel on the club. Also this will be the most inexpensive golf training aid you will ever use that provides positive input in a form of building muscle memory in the subconscious mind.
Here’s one mental constraint the golfer has to adapt to in order to improve their golf game:
This one thing I can guarantee the golfer, You may very well practice your golf swing and take golf lessons using your conscious mind concerning the WHAT, but I can guarantee the golfer that once they step foot onto the golf course that they will be relying totally on their subconscious mind. The subconscious mind runs the show when it comes to HOW on the golf course.
Above is a Download Self-Coaching Training Procedure entitled: QATR-504– How to Apply 3 Mental RULES of Golf
This Download covers three mental rules on how a golfer can practice how they play; and play how they practice. This also covers the procedures for setting up the SYNC/PRESET/YAW elements of the ESPY Golf Swing.
FOR THE RIGHT-HANDED GOLFER CASE:
How the right-handed golfer synchronizes the left wrist with their right elbow, will determine the consistency and the quality of any type of golf shot they will make. This applies from the driver down to the abbreviated pitch and chip shots around the green where feel is extremely important. I consider the abbreviated pitch and chip shots around the green as an airborne putt. I takes the same precision as I do with these abbreviated pitch and chip shots as I do with making my putts on the green.
Above is a Download Self-Coaching Training Procedure entitled: QATR-401- The Color Codes Golf Tips 4 Tee-to-Green
The Download covers the golf swing techniques from tee-to-green including the art of making those precision chip/pitch golf shots around the green that are more impressive than any tee shot you have ever made.
Ergonomics- Golf Swing 101, Basic Golf Swing Mechanics
In the title of my book, The ESPY Golf Swing Coach, the term ESPY is more than just a part of the title of a golf book. ESPY is the Ergonomic Sync, Preset, and Yaw golf swing sequence. The principle of Ergonomics is simply, it gives the golfer the ability to synchronize their wrists and lower forearm, or wristband, with the rest of their body to develop consistent golf swing mechanics and techniques, without incurring injuries, especially to the lower back.
The term YAW is an unique term used in aviation that can be apply equally to your golf swing mechanics. Yaw refers to the horizontal rotation of a body (shoulders, torso, and hips) about a vertical axis (spinal axis). The horizontal rotation in golf is the golfer’s shoulders and torso. The vertical axis in golf is the golfers spinal axis. This horizontal rotation is performed when the golfer takes the handle of the golf club or golf baton to the top of their golf swing from the Lock Position.
The biggest part of ESPY golf swing mechanics is it develops the proper wrist action in the golf swing early by Syncing and Presetting the left wrist with the right elbow (for a right-handed golfer). The Sync and Preset maneuvers places the hands and the handle of the golf club or golf baton into the proper Lock Position, shown above using a pair of kickboxing gloves. I realize it might be strange to use a pair of kickboxing gloves in your golf training, but the kickboxing gloves provide a great mental and physical reinforcement to your golf game on/off the course.
Kickboxing gloves helps the golfer to mentally picture their wrists and how they should function in the preset maneuver. There are two key spots that boxers even use to lay punches on a punching bag that the two Downloads cover. These two key areas are critical on presetting the wrists and the golfer’s right elbow.
Let me draw your attention to the gold reference line in both photos. You want to see something unique use the Sync/Preset technique with a pair of kickboxing gloves and the golf baton, as I did in this photo, and witness something astounding.
FIRST- At address see how the gold reference line goes from the top of the left wristband to the bottom of the right wristband. Typical address position we perform with every golf shot. I do use the baseball grip typically because my hands are small.
SECOND- After performing the SYNC/PRESET maneuver, placing my hands and wrists into the Lock Position, look how both the top of the left and right wristbands are now aligned with each other.
You can read more about the SYNC/PRESET maneuver and how to perform each in my Downloads, most economical golf training/lesson you ever had. But here two hints to the SYNC/PRESET maneuver referring to the left wrist for a right-handed golfer-
- SYNC- Palmar flex or what Ken Duke refers to the hing element. I call it the Palmer-flex because the tendon/muscle used to perform the SYNC element. This muscle/tendon is called the Palmaris Longus, or in honor of Arnold Palmer the Palmer-flex.
- PRESET- Pronation of the left wrist.
The other advantage of the Sync/Preset maneuvers is that 80 percent (80%) of the golfer’s swing is completed at the Lock Position with one maneuver. This is a huge confidence builder to the golfer on the golf course.
A Golf Channel Interview with David Duval, a Former No. 1 Golfer in the World
Probably one of the best interviews and demonstrations of the golf swing given of the proper wrist action in the golf swing was on Golf Channel, featuring David Duval’s golf swing. Charlie Rymer, also a Georgia Tech Alumnus, conducted the interview with David Duval for Golf Channel in the later part of 2016. Charlie Rymer examined in detail every facet of David Dual’s golf swing techniques that allowed him to reach the number one golfer in the world, in March of 1999. David held that spot for 15-consecutive weeks.
What caught Charlie Rymer’s attention during the interview was David Duval’s wrist action in the golf swing that Charlie Rymer referred to as ‘That Wrist Thing‘. That Wrist Thing, as Charlie Rymer called it, was David Duval ability to synchronize his wrist action in the golf swing by syncing and presetting his left wrist with his right lower forearm. The major part of the interview consisted of David Duval demonstrating multiple times the Sync and Preset maneuvers, or That Wrist Thing. David Duval’s golf swing sequence that he performed consisted of him presetting his left wrist and syncing it with his lower right forearm. In my book, I refer to this as the Sync/Preset maneuver to the Lock Position, shown below.
Golf Swing 101 Mechanics- Sync and Preset the Wrist Action in the Golf Swing
There are several professional golfers that emphasize using the wrist action in their golf swing sequence. Presetting the wrist action in the golf swing consists of Presetting the left wrist and Syncing the right lower elbow (in regard to the right-hander).
Syncing the right elbow with the golfer’s right side was a technique that Arnold Palmer gave to President Eisenhower before playing in the America Heart Association Pro-AM Charity together.
That Wrist Thing starts with the golfer knowing how to synchronize the left wrist with the right elbow. There are two key muscles in the wrists called the Hypothenar and Thenar, or what I refer to as simply the Thenars in my book. These two muscles are SYNCED using two simple muscles- the left Palmaris Longus Tendon and left Hypothenar. The PRESET is performed with the Brachio-Radialis muscle. These muscle allow the golfer to close the clubface at impact. A great way for the golfer to isolate these three muscles, without taking an anatomy or kinesiology class, is by using a pair of typical EVERLAST kickboxing gloves, specifically the area at and just below the wristbands, shown below.
Synching and Presetting the Golfer’s 3-Muscletiers
The boxing gloves, shown above, are hanging down, as if the gloves are holding the handle of the golf club at address. The green line indicates how the wrist and wristband are Synced/Preset, this indicates where the proper wrist action in the golf swing takes place. This allows the golfer to focus on syncing the Hypothenar in the left wrist with their right elbow. NOTE All of the wrist action in the golf swing takes place below this green line on the left kickboxing glove. Forget above any action above this green line. No movement should be perform above this green line to properly Sync/Preset the golfer’s wrist action in the golf swing.
The correct Sync/Preset maneuvers are demonstrated below in what I call the Bunt-Chip/Pitch 405-Training Drill. This YouTube below video even though it is showing the wrist action in a pitch shot I’m making approximately 12-foot from the cup on my putting green in my training facility, the same Sync/Preset maneuver is performed as in a regular golf shot.
But it is a little more finesse than a regular golf shot you would make from tee-to-green. This Bunt Pitch 405- Training Drill takes more feel, thus more muscle memory and more engaging my subconscious mind, the driver behind your golf game. Here’s my Bunt Pitch 405- Training Drill:
You are going to have to excuse the lighting, I’m renovating my training facilities and I had to take down some lighting.
When you look down after you have performed the Sync/Preset maneuver, you should see your hands and wrists in the position below. Here’s two checkpoints you can use for the right-handed golfer- Their left pinky is pointing in the general vicinity of your right big toe. The second checkpoint, is with the small nodule just above your left thumb called the Radial Styloid Process (RSP). The RSP should be pointing in the general vicinity of your right shoulder.
Now you are asking why is this left nodule that important? Answer: It is where the left Brachio-Radialis muscle is connected from just above your left elbow, shown below.
The Brachio-Radialis muscle is responsible for opening and closing your clubface on the golf club. But it also flexes (bend) the forearm at the elbows.
So why is the golfer’s left side in the takeaway that important- Answer what the left side sets up in the takeaway, the right side finishes in the follow-through.
This allows me to place my wrists into the Sync/Preset Lock Position, shown below, where both wristbands are in the Lock Position. Eighty percent (80%) of my golf swing has been established at this time.
The Golf Swing is all About Feeling Not Thinking
The worst thing a golfer can do on the golf course is have to think. This is why I use boxing gloves as a mental image. Mental images directly engage the golfer’s subconscious mind. This is where the golfer’s muscle memory is stored. In order for the golfer to accomplish this Sync/Preset to the Lock Position, the golfer should virtually trade in their golf glove for a pair of boxing gloves. This isn’t too much to ask for a consistent golf swing for distance and control.
The golfer will find that performing the Sync/Preset maneuvers will allow them to develop their mental game of golf. The Sync/Preset provides for a better mental and physical control of the golf swing sequence, especially in making shape shots for fades and draws.
The Golfer’s Biggest Obstacle is Rehashing a Golf Shot
This is where the word mindfulness comes into the golfer’s game. Mindfulness is not about rehashing something in the past, but focuses on the moment. Take breathing for example, a great relaxation technique is to use the conscious mind to focus on breathing. Breathing is a subconscious function, involuntary. This is a great technique the golfer could use to get their conscious mind out of the way of their subconscious process in the golf swing. NO THINKING
The problem with some golf swing techniques is that the golfer has to reinvent, or rehash, their golf swing mechanics every time they step onto the golf course. The golfer’s objective is to build on existing golf swing techniques, instead of rehashing them each time. The golfer will see little to no improvement if they are constantly rehashing their golf swing sequence and techniques. The golfer objective is to have their golf swing procedures become instinctive, a subconscious function.
The Sync/Preset allows the golfer to develop and build on existing golf swing mechanics and develop muscle memory, the 3-Muscletiers in the golf swing sequence ( consisting of: Hypothenar/Thenar, or Thenars, Palmaris Longus tendon, and Brachio-Radialis Muscles). The boxing gloves are a great mental image to allow the golfer to naturally develop their 3-Muscletiers muscle memory and golf swing mechanics.
I also have as one of my exercise routines in my CASPER Workout Program an 80-lb EVERLAST punching bag that I use. This works my entire body and mind, while building my stamina. I actually trade in my golf glove and golf bag for a pair of 14 oz boxing gloves and a punching bag. The punching bag workout provides a mental and physical exercise to improve my mental edge in my game of golf. Remember Bobby Jones’ quote about the mental part of golf- Golf is a game that is played on a five-inch course – the distance between your ears.
Another great quote about the mental game of golf was from the movie Caddyshack– (Where Ty Webb- played by Chevy Chase mentioned to Danny Noonan- played by Michael O’Keefe) 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.
To understand the basic golf swing 101 mechanics of the wrist action in the golf swing, purchase your copy of The ESPY Golf Swing Coach from the links below, or visit your local bookstore:
820 East County Line Road, Ridgeland, MS 39157
My book can also be purchased on-line at:
Health and Fitness Program Golf Exercise for Power
This book is based on a self-coaching forum (ASPEN Pyramid) that provides the beginner and advanced single-digit handicap golfer with a safe, ergonomic classic golf swing for more power and control, without debilitating injuries that are common with some modern-day golf swings. As part of the ESPY Golf Swing Coach is a workout program designed especially for golfers and an effective diet program detailed below.
Please take advantage of my SR-925 Diet Program, where I lost 6 inches in my waist in 3- months (FREE of CHARGE) with the CASPER Workout Program, detailed in Section 20 of my book, great golf swing workout:
One component in my CASPER Workout Program that I follow is using a Medicine Ball to perform what I call Stocking the Shelves, illustrated below in the figure:
Please include an exercise routine in your weekly schedule.
The golfer’s Rhythm w/o creating the golfer’s Blues!
Also, learning The ESPY Golf Swing Coach process is an excellent way to develop Rhythm without experiencing the Blues in your golf game for confidence; learn how to take your baseball-style swing from the batter’s box to the tee box.
THE LOCKER ROOM a source for golf tips
Please visit “The Locker Room” for an Index of all my golf articles to improve your golf game and life. Discover how you can take your baseball swing from the batter’s box to the tee box.
Learn How to take your baseball-style golf swing from the batter’s box to the tee box.
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