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In this golf smart insight, we're going to take a look at the movements of the

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forearms.

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So there are a number of different movements that are possible with the fore

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arms, right?

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First one we've got is flexion and extension, those are opposites.

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Then we've got ulnar deviation and radial deviation.

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So this is ulnar, this is radial, or this is abduction, this is adduction.

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Then we've got pronation, sorry, supination and pronation.

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So supination is when the palm faces up, pronation is when the palm faces down.

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Those are the basic movements of the forearm and wrist.

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Well just like 3D has helped us to understand the movements of the spine, I

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think 3D can

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help you understand the movements of the forearms and that's what we're going

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to talk about

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in this video.

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Now it's important to understand that your body is not just a series of levers,

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your

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bodies are joints and muscles and things that create these appearances of

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levers.

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So the understanding of how the spine and the hips and the body moves in the

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backswing

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has changed a lot, right?

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They used to teach that you're going to get in this posture and you're just

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going to

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rotate around your spine.

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Well now we explain that okay some people need to feel like they give more of a

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side bending

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movement because to make a good pivot in the backswing is actually going to be

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a blend

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of some rotation, some side bend and a little bit of extension.

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Well I think the same thing can be applied to the forearms so let's take a look

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at the

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movements of the forearms and where the muscles are that help those movements

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take place.

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So first let's look at two of the big ones which is flexion and extension.

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Now what I want you to do is take your hand and place it on your elbow just

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like so.

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So you got one on kind of the soft fleshy part and one on the backside like so.

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Now if you were to flex you will feel most of the activity happening right down

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here

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on the inside of your forearm.

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If you were to then extend you would feel that this side is relaxed and all the

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motion

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is happening on this side of your forearm or the outside of your forearm.

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Now it's important to understand that if I was to lay my forearm like so and

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draw a line

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down the middle most of the flexors they're all connecting on the inside of my

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elbow and

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they're kind of coming across just like so.

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Now if I had this facing the other way and I was to extend they all connect on

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the outside

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part of my elbow and they'll be coming more from the thumb side kind of across

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like this.

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So what ends up happening is when you flex your wrist like so the some of the

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same muscles

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and the muscles on the right side are also going to be responsible for some ul

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nar deviation.

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The opposite is true that when I go to extend my wrist I'm going to use these

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muscles here

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and because most of them connect up by the thumb side they're going to

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encourage some

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radial deviation.

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So it's important to understand that these two movements are a little bit

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coupled.

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You've got extension of radial deviation, you've got flexion and ulnar

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deviation.

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So how does this work or how can you experiment with that?

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If you were to radial deviate or bring your thumb up like you're hinging a

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hammer and

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then you were to extend you'd feel that that feels pretty comfortable and you

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can see that

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the space between my hands didn't really change.

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So now I want you to radial deviate or bring that thumb up and then I want you

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to try and

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flex and you'll feel that you get to a point where it's just not going to want

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to stay

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there and it's going to drift towards neutral.

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The same thing can happen if you were to ulnar deviate.

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So now we've got kind of the difference right here so we've ulnar deviated and

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now if you

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flex that stays pretty much the same, feels pretty comfortable.

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If you stay there and you try to extend holy cow that starts to get hard and it

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makes

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it want to come back up.

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It's very hard to get any amount of real extension while staying in that ulnar

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deviated

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position.

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So I think you can see where this is starting to go when we apply it to the

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golf swing.

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When you try to maintain extension of the trail wrist it's important to

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understand that

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that will also tend to maintain radial deviation.

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If you are being told that we want to try to keep the extension of the wrist

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but you're

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going to ulnar deviate or unhinged this way, that's really hard for the body to

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do.

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It looks cool.

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I can understand how if you were just looking at the levers, how that would

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position the

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club a little bit more from the inside and that can make sense but it doesn't

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hold water

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when you look at the actual body movements that are going to happen.

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So let's take a look at kind of the critical phase.

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If we look through impact, what's going to be happening?

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So we know that we want those wrists to kind of be extending away from us,

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right?

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They're going to be going like this.

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So this left wrist is going to be going into ulnar deviation for sure.

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The right wrist is going to be approaching ulnar deviation which is part of the

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reason

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why you will lose some of the flexion of your right wrist when you get into

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that final release

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phase.

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Now the important thing with the left wrist is as it loses some of its flexion,

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it's

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going to want to drift more and more towards neutral.

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So if you want to get those arms to extend like so, you're going to have to

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maintain

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some of the flexion or at least neutral but you're not going to be able to let

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that left

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wrist cup through impact.

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So what we see a lot is amateurs tend to cup that wrist through impact, that

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activates

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some of these flexors and now it's going to start quickly working up like so.

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Where good players tend to keep that left wrist a little bit flatter a little

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bit longer,

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that allows them to supinate and that allows them to keep that ulnar deviation

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which gets

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the bottom of the swing farther forward, a longer arc width kind of in the

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follow through

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position which helps with consistency and contact.

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So those are the two major coupled ones but let's take a look at the last piece

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which

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is pronation supination.

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Now pronation supination, if you look at the muscles that actually do it, most

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of them

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with the exception of one pronator are up here more in the elbow.

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I mean your biggest supinator muscles are actually your biceps, your bicep br

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achia.

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There's another supinator muscle and then you've got your pronators coming one

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across

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here and one across there.

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The supinator muscles are much bigger than the pronator muscles.

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So trying to rotate your forearm like so is much more powerful than trying to

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rotate

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your forearm like this.

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So what ends up happening is you see two different dominant patterns.

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You've got guys who get most of their speed from supination of the left wrist

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or you've

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got guys who get most of their speed from flexion of the right wrist but you

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rarely

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see people who are getting most of their speed from pronating that trail wrist.

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So if you're trying to work on getting a little bit longer rotation or trying

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to work on getting

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a little bit more of this left wrist supination of the follow through, I think

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it's most important

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to focus on that left wrist doing the movement and not focusing on the trail

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wrist.

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So hopefully that doesn't confuse you anymore and hopefully that clears up a

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few things

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but if you have any questions feel free to email us at GolfSmartAcademy and we

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'll do our

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best to get more videos out there to help you understand how the body is

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actually swinging

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the club.