How to Cup the Wrist in Golf

A cupped wrist at the top of your golf swing is one of the most common swing faults that robs amateur golfers of power and consistency. It almost guarantees an open clubface, forcing you to make heroic compensations on the downswing just to hit the ball straight. This article will show you exactly what a cupped wrist is, why it causes so many problems, and most importantly, give you practical drills to get your lead wrist into a flatter, more powerful position.

What Exactly is a "Cupped" Wrist in Golf?

Before we can fix it, we first need to understand what’s happening. At the peak of the backswing, your lead wrist (the left wrist for a right-handed golfer) can be in one of three main positions: bowed, flat, or cupped.

• Bowed Wrist (Flexion): This is when the knuckles of your lead hand point down towards the ground, and the back of your wrist angles downward. Think of a player like Dustin Johnson or Jon Rahm. This position closes the clubface at the top.
• Flat Wrist (Neutral): This is the textbook goal for most golfers. The back of your lead hand forms a straight line with your forearm. It’s a powerful and neutral position that keeps the clubface square. Players like Jordan Spieth often showcase a powerfully flat wrist.
• Cupped Wrist (Extension): This is our focus. A cupped wrist occurs when the back of your lead hand angles upwards, away from your forearm, creating a small "cup" or cavity on the top of your wrist. It looks as if you could hold a small amount of water in the crease of your wristwatch. This action opens the clubface.

Imagine holding a serving tray. A flat wrist is holding the tray level. A bowed wrist is tilting the tray down, threatening to spill drinks forward. A cupped wrist is tilting it back towards you, causing everything to slide off behind you. In the golf swing, "cupping" is tilting that clubface open.

The Problem with a Cupped Wrist (And Why It Isn't ALWAYS Bad)

So, what’s the big deal? If legends like Fred Couples and Ben Hogan played with a cupped wrist at the top, why can’t you? The primary issue is this: a cupped wrist opens the clubface.

When the clubface is open at the top of the swing, it requires an incredible amount of speed and perfect timing to square it up by the time you reach the ball. For amateur golfers who don't have the elite-level body rotation of a PGA Tour pro, trying to close an open face on the downswing is a recipe for disaster. It leads directly to the two most dreaded shots in golf:

• The Slice: The most common result. You can't square the face in time, and it remains open at impact, putting left-to-right spin on the ball.
• The Hook: In an effort to correct the slice, many players develop a "flip," where they over-rotate their hands and forearms through impact. This slams the clubface shut, causing a violent hook.

Players like Hogan had to develop phenomenal a transition move - unwinding their lower body first at incredible speed - to get that clubface square from a cupped position. It was a compensation they had to master. For the 99% of golfers who don't practice 8 hours a day, starting from a neutral, flat position is a much simpler and more repeatable path to consistency. It removes the need for last-second heroics and lets your body rotation do the work.

How to Instantly Check Your Wrist Position

You can't fix what you can't see, and in golf, what you feel isn't always what's real. A golfer who thinks their wrist is flat might be surprised to see a significant cup when they look at a video. Here's how to get an accurate read:

1. Use Your Phone: Set up your phone on a bag stand or tripod to film your swing from a "down the line" perspective (from behind you, looking toward the target). A slow-motion recording is even better.
2. The Mirror Test: If you don't have a phone stand, you can practice in front of a full-length mirror. Stand sideways to the mirror so you can see your profile.
3. Check the Top: Take your normal backswing and pause at the very top. Don't try to change anything - just execute your normal swing and stop. Now, look at your reflection or the video playback. Examine the back of your lead wrist.
   • Does it form a straight line with your forearm? Congratulations, you have a flat wrist.
   • Can you see a distinct angle where your hand is bent upwards, creating a U-shape at the wrist? That's a cupped wrist.
   • Is it angled downwards, with your knuckles pointing more toward the ground? That’s a bowed wrist.

Self-awareness is the first step. Once you've identified the cup, you can start working on correcting it with targeted drills.

The Path to a Flatter Wrist: Drills and Feels

Changing muscle memory takes repetition. The goal of these drills is to replace the "cupping" motion with a "flattening" or even a "bowing" motion. An over-exaggeration in a drill often leads to a perfect result in the full swing.

Drill 1: The Takeaway Gatekeeper

The cupping motion often starts early in the swing. This drill corrects it right away.

1. Take your normal setup.
2. Begin your backswing, but stop when the club shaft is parallel to the ground ("P2" position).
3. Look at your clubface. If you’ve already started cupping, the clubface will be pointing skyward.
4. The correct position has the leading edge of the club matching your spine angle, or pointing slightly down towards the ball. To achieve this, feel like the back of your lead hand is pointing more at the ground. This simple move prevents the early "rolling open" of the clubface that leads to a cup at the top.

Drill 2: The Motorcycle Rev

This is one of the most effective feels for eliminating a cup.

1. Take the club to the top of your backswing. Don’t even worry about hitting a ball yet.
2. From the top, imagine you are grabbing a motorcycle throttle with your lead hand.
3. Without starting your downswing yet, perform the motion of "revving" the engine - feeling your knuckles rotate down toward the ground. This is an exaggerated bowing motion (flexion).
4. For someone with a severe cup, this exaggerated bowing feel will often result in a perfectly flat wrist when performed at full speed. Pause at the top, rev the engine a few times to get the feel, and then start a slow downswing maintaining that flatter position.

Drill 3: The Business Card Biofeedback

Sometimes you need a physical cue to train a new movement.

1. Tuck a business card or a credit card under the band of your golf glove, on the back of your wrist.
2. Take your normal backswing.
3. If you cup your wrist, the edge of the card will press uncomfortably into your forearm. Your goal is to swing to the top without feeling that pressure. The absence of pressure tells you that your wrist is staying flat or even slightly bowed. It provides immediate, undeniable feedback on every single rep.

Putting It All Together: From Range to Course

Remember that changing a lifelong swing habit feels strange. When you first start flattening your wrist, don't be surprised if your shots go left (for a righty). This is a great sign! It means your clubface, which you used to flip closed to save a slice, is now square or even slightly closed at impact. Your body just needs to adjust to this new reality.

Start with half swings using a wedge. Focus only on the new wrist feel. Hit 50 balls doing nothing but this. Once the feel becomes more natural and your start seeing straighter shots, you can move up to a fuller swing and then to your mid-irons. Be patient. You're not just fixing a wrist position, you're building a more fundamentally sound, reliable, and powerful golf swing. This change takes time, but the payoff in consistency is massive.

Final Thoughts

Tackling a cupped wrist by moving toward a flatter, more stable position is one of the most impactful changes a golfer can make. Understanding that a cup opens the clubface is the first step, and using targeted drills to retrain your muscle memory allows you to build a more powerful and repeatable swing without the need for last-second compensations.

Translating a new swing feel from the range to the course can be a challenge, and getting real-time feedback is invaluable. That’s where we designed Caddie AI to be your personal coach. If you're struggling with a recurring slice and suspect your wrist position is the culprit, you can describe your shot pattern and get instant, simple advice on what might be causing it.If you're stuck with a difficult lie or aren't sure of strategy, you can get a second opinion right from your pocket. It’s about removing the guesswork so you can trust your swing and focus on playing better golf.