Perfect Your Wrist Action with Rob Cheney
Unlock the secrets to consistent ball striking with Rob Cheney's Wrist Mechanics Masterclass.
Do you struggle with inconsistency in your ball striking?
Are you having trouble overcoming the next barrier of breaking 80 or lowering your handicap?
It could be time to finally learn the role of the wrists in the golf swing and how they impact your game.
This mini wrist action course takes you through everything you need to know about the wrists (both lead and trail) in the golf swing and why it could be the piece of your game that keeps you from reaching your goals.
- Wrist Action in the Golf Swing
- Get a Grip
- Master the Setup
- To Hinge or Not to Hinge
- Wrists at Impact
- Troubleshooting the Cupped Lead Wrist
- Forearm Rotation in The Golf Swing
- Lead Wrist in Golf Swing
- Wrists Play a Role in the Short Game and Putting Too
- Free Bonus: 3 Drills to Perfect Tour-Level Wrist Action
Wrist Action in the Golf Swing
There is no perfect wrist angle to maintain throughout your entire golf swing.
We have analyzed over 1,000,000 swings, and we have found certain patterns that will help you achieve a consistently square clubface at impact.
This pattern includes a slightly flexed lead wrist at impact and a flat or slightly flexed lead wrist position at the top of the backswing.
The best players in the game do not add extension in the lead wrist during their backswing, and they are sure to have no extension at impact.
Video Breakdown:
- The wrists move in three ways: extension/flexion, radial deviation/ulnar deviation, and pronation/supination.
- Why flexion and extension are critical for controlling the clubface and achieving straighter shots.
- The importance of correct wrist position at setup and the top of the backswing for a square and solid impact.
Get a Grip
Before diving into the wrist action at the top of your backswing or at impact, it’s important to get a good grip on the club first.
The position of your hands at setup can determine the position you can get to with your wrists at impact.
Rob explains that sometimes, the neutral grip is not for every golfer.
Video Breakdown:
- Understanding strong vs. weak grips: The terms “strong grip” and “weak grip” refer to the position of your hands and how much that impacts the clubface opening and closing, it’s not how hard you hold the club.
- How wrist and forearm movement affects grip: The video explains the influence of forearm rotation (pronation and supination) on your grip, showing how turning your wrists in one direction affects your control over the clubface.
- Adjusting your grip for different shots: A stronger grip (turning hands to the right) can help close the clubface for golfers who slice the ball to the right. Weakening your grip (turning hands to the left) can prevent over-closing the face. Not every player thrives with a neutral grip.
Master the Setup
If your wrist position isn’t correct from the start, you’ll have a hard time getting the rest of the swing to develop the way you need it to.
The wrist position at setup is not neutral. Most golfers have about 20 to 25 degrees of extension.
You can tweak your wrist setup position to correct a slice or hook and control your ball flight.
Video Breakdown:
- The role of wrist positioning at setup: Consistently set up with the correct amount of wrist extension (around 20-25 degrees) to ensure clubface control throughout the swing.
- Impact of wrist extension/flexion on ball flight: More extension (bending back) at setup opens the clubface and promotes higher shots to the right. More flexion (bowing the wrist) closes the clubface, leading to shots that are left of your target.
- Using wrist setup to control slices and hooks: Adjusting wrist flexion/extension can influence ball flight.
To Hinge or Not to Hinge
The wrist hinge in golf is often misunderstood. Rob will explain exactly when and how to hinge the wrists and how you can do it to gain power and accuracy.
When hinging the lead wrist, you’ll add extension and open the clubface up slightly.
This needs to be managed so the clubface can square again at impact.
Video Breakdown:
- Importance of wrist hinge in the backswing: Wrist hinge is essential for generating power and controlling the clubface. Without proper wrist hinge, you lose distance and control. However, understanding what the wrist hinge does to the angle of the clubface is essential.
- Correct wrist movements: At setup, there’s usually a small amount of extension (around 13 degrees) and ulnar deviation (27-28 degrees). During the backswing, these wrist positions change to allow for power creation, with the wrist moving into a flat or slightly flexed position at the top.
- How excessive wrist hinge hurts your swing: Adding too much radial deviation (wrist cocking) can cause poor wrist angles at the top of the swing, leading to an open clubface and loss of control.
Wrists at Impact
Impact is the moment of truth. If you haven’t analyzed your wrist position at impact and added drills to work on it while you are at the range, this is the video you need.
Rob will explain what your wrists do when you strike the ball and where to make adjustments if they are not working as they should.
Video Breakdown:
- Lead Wrist Flexion at Impact: The lead wrist should be flexed at impact, which creates a flat, bowed position in the wrist.
- Trail Wrist Extension at Impact: The trail wrist works in the opposite way, being extended at impact, which helps maintain a solid lag and consistently deliver the clubface.
- Common Mistakes at Impact: Many golfers mistakenly push the handle forward, which causes the lead wrist to stay in extension (cupped), leaving the clubface open. This results in a loss of power and accuracy, causing slices and inconsistent strikes.
- Training for Consistency: Drills and methods to work on wrist training and building up to full swing mastery.
Troubleshooting the Cupped Lead Wrist
The cupped lead wrist at the top of the backswing is a common fault for amateur players.
From this cupped position, it’s very difficult to get the club on plane and strike the ball with a square face.
Instead of working so hard to fix this at impact, Rob will show you how to get the backswing correct and then swing through the golf ball with full power and speed.
Video Breakdown:
- Understanding Wrist Extension and its Impact: Learn how excessive lead wrist extension at the top of the backswing leads to an open clubface, causing slices and steep swings. This issue is common among higher-handicap golfers.
- Correct Wrist Mechanics for Better Golf: Discover how better players reduce or eliminate wrist extension, achieving a more neutral or flexed wrist position at the top of the backswing, leading to improved clubface control and ball flight.
- Effective Drills for Fixing Wrist Position: You’ll learn several drills for fixing this cupped lead wrist position.
Add the Power In
Now that you have ironed out your wrist position throughout the golf swing, it’s time to add back in the power. Having the wrists in the right positions can help you gain extra power in your game.
Rob will give you some drills to work on with the HackMotion to ensure you are maximizing your power and consistency in your golf game.
Video Breakdown:
- Understanding Forearm Rotation: Learn the importance of forearm rotation throughout the golf swing and how it influences clubface control and power.
- How Much Forearm Rotation is Ideal: Discover why the amount of forearm rotation depends on individual body movements and how blending this rotation with the rest of your swing helps optimize performance.
- Customizing Forearm Rotation: Whether you hook the ball (too much rotation) or slice it (too little rotation), this video explains how to find the right balance by adjusting your rotation using drills.
- Drills to Fine-Tune Your Swing: Use several drills to help you fine-tune the amount of forearm rotation in your golf swing.
Become a More Consistent Player
Now that you have the concept of what your wrists do in the golf swing, it’s time to start working on them becoming more consistent.
You’ll want to hit certain checkpoints in your swing and avoid common mistakes like over-extending or over-flexing the lead wrist to become a more consistent player.
Use this video when you have more control of your wrists, and you are starting to see the benefits of this in your golf game.
Video Breakdown:
- Checkpoints for Wrist Positions: You’ll get guidelines on what wrist positions to check at key points in your swing—setup, takeaway, top of the backswing, transition, downswing, and impact. For example, at setup, you should have 5-20° of extension, but the wrist should flatten when you reach the top of your backswing.
- Avoiding Common Wrist Mistakes: Learn why adding excessive wrist extension during the backswing leads to an open clubface and inconsistent ball flight.
- Drills for Better Wrist Control: Practice drills designed to help you keep the wrist flat during the transition and into the downswing. These drills will train you to hold that ideal wrist angle through the follow-through for more consistent contact and better control.
Wrists Play a Role in the Short Game and Putting Too
Some golfers find that learning about wrist position in the short game makes it easier to carry it into the full swing and long game.
Wrist position in the short game is tricky because it changes depending on the type of shot you are hitting.
We can no longer say that a flat lead wrist position at impact is ideal; sometimes, you’ll need a little less flexion to get the ball up higher in the air. Wrist hinge also starts to play a role in the short game.
Video Breakdown:
- Low Chip Shot: Learn to maintain a stable wrist position (ulnar deviation) for more control, keeping the clubface stable for consistent contact.
- High Lob Shot: Discover how increasing wrist hinge (radial deviation) and lead wrist extension helps keep the clubface open for high, soft-landing shots.
- Mid-Range Pitch Shot: Master the balance between wrist hinge and clubface control, perfect for shots requiring accuracy and spin.
After studying millions of putting strokes we know that there is no perfect wrist angle or action in putting.
Instead, the best players in the game are able to create a consistent putting stroke each time they play.
If your wrist action is identical from one swing to the next you’ll find better consistency, distance control and you’ll make more putts on the course.
Video Breakdown:
- Wrist Movement: Understand that wrist motion always happens when putting, influencing your putter’s face and loft. The wrists move in several ways, and “taking the wrists out of it” isn’t an option. Instead, players need to learn how to control their wrists.
- Key Drills: Discover the “Chopsticks Drill” and two more simple exercises to help stabilize your wrists, improving accuracy and control in your stroke.
- Putting Consistency: Learn how managing your wrist angles leads to more consistent putts and better distance control.
Free Bonus: Unlock Tour-Level Wrist Action with These 3 Drills
Master your wrist mechanics with Rob Cheney’s favorite drills, specifically designed to enhance your wrist action and help you achieve the consistency you’ve always wanted.
In this video, Rob Cheney shares three essential drills that will enable you to drive further, compress your iron shots, and gain greater precision in your pitches and chips.
Work through this Rob Cheney mini wrist action course at your own pace. Implement his drills and suggestions, and watch how they transform your golf game.
If you’re looking for more content like this or additional drills, visit our Drills Library, where you can find exercises to enhance every aspect of your game.
And when you’re ready to practice these drills on the driving range, our Interactive Customized Driving Range Plan will be a valuable resource.
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