3 Exercises to Boost Grip Strength For Golfers To Gain Distance Off the Tee

Steve Washburn, PTA, NASM-CPT • January 19, 2025

Grip strength is a game-changer in golf, influencing swing mechanics, club control, and the power behind your drives. A strong grip can help you unlock extra yards off the tee while improving overall performance. In this post, we’ll share three highly effective exercises— utilizing kettlebells—to strengthen your grip and stabilize your swing.

Try These 3 Exercises To Improve Grip Strength For Golfers

1. Farmer’s Carry

Why It Works: The farmer’s carry builds grip endurance, forearm strength, and core stability, all essential for controlling the club during powerful swings.

How to Perform:

Grab a pair of heavy dumbbells or kettlebells, one in each hand.
Stand tall with shoulders back and core engaged.
Walk forward in a straight line for 30-60 seconds, maintaining a firm grip.
Rest for 30 seconds and repeat for 3-4 sets.

Pro Tip: Gradually increase the weight as your grip strength improves while maintaining good posture.

2. Bell-Up Kettlebell Press

Why It Works: The bell-up kettlebell press challenges grip, wrist stability, and shoulder strength by requiring precise control of an inverted kettlebell. This exercise mimics the stability and coordination needed during a golf swing.

How to Perform:

Hold a kettlebell upside down by the handle with your palm facing forward.
Press the kettlebell overhead slowly, keeping your core engaged and wrist stable.
Lower it back down with control.
Perform 3 sets of 8-10 reps on each arm.

Pro Tip: Start with a lighter kettlebell to master the technique, as the inverted position requires greater wrist and grip strength.

3. Bell-Up Liberty Carry

Why It Works: This advanced carry improves grip strength, wrist stability, and overall balance. The inverted kettlebell challenges your stabilizers, which translates to better club control and swing mechanics.

How to Perform:

Hold a kettlebell upside down by the handle, keeping it close to your chest.
Press it overhead and lock your arm out.
Walk forward slowly for 10-20 steps, maintaining a stable wrist and shoulder position.
Lower the kettlebell and repeat on the other arm. Perform 3-4 sets per side.

Pro Tip: Keep your core tight to maintain balance and control throughout the movement.

Incorporating these three exercises into your fitness routine will help you develop stronger grip strength, better wrist stability, and greater power behind your swing. These benefits will not only improve your drives but also enhance your overall performance on the course.

Ready to elevate your golf game? Contact us or book a personalized golf fitness assessment today! https://www.adaptivefitnesspt.com/book-online

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