You want to rotate better in your swing? Then go opposite and learn to resist rotation so you can build the ability to manage more powerful forces. It’s counter intuitive, I know, but you will only swing as far and as you can control the rotational forces.
The typical stronger, low-handicap golfer has more power because he/she can manage lateral, vertical and rotational forces from all three planes. In other words, golfers need to be strong in all directions to manage the loads. The center or core of the body is the power transfer zone for many of these forces due to the proximity between the lower and upper body.
And in self-directed golf workouts, I often see an over focus on rotational exercises. Constant rotation by moving shoulders and hips in opposite direction in your workouts and on the course can add up to too many repetitions on the spine. Most competitive golfers, who practice and play a lot of rounds get a lot of rotations and can benefit greatly from less rotation or resisting rotation in their workouts. These anti-rotation exercises are precisely what you need to strengthen your core and save your back.
To rotate with power, we first need to possess stability. Today’s workout consists of challenging exercises to build a more stable core that is strong enough to brace against rotation. All five exercises build a strong core brace that requires the trunk to remain completely still while another area moves or is pulled in the transverse or rotary plane. During these exercises as you feel the pull, be aware to maintain your core in the neutral position while not allowing any shifting or movement.
Begin in a plank position on either hands or elbows and feet or knees. Balance a yoga block or other light object on the back of the pelvis. Alternate removing one of the posts and brace your core to maintain a stable position. Work your way around the body removing each arm and leg one at a time.
Grab a light or medium band that is positioned chest high and attached to one side. Straighten your arms forming a triangle with the chest and arms then walk sideways away from the attachment. Use small steps and stop when you can no longer maintain a stable core with shoulders and hips parallel to each other. Switch sides.
Stand on one foot facing away from the band attachment at chest height and push with the contralateral or opposite arm. Brace from the foot up through your whole body to prevent rotation. Switch sides.
Stand on one foot facing the band attachment at chest height and pull the band with the contralateral or opposite arm. Brace from the foot up through your whole body to prevent rotation. Switch sides.
Using a landmine barbell set up, press up and over laterally maintaining a braced core. Switch hands and repeat.
By placing these asymmetrical rotary forces on the body, you will feel the pull to move out of your brace. Use enough resistance that you can manage but also are challenged. The nervous system, connective tissue and muscles of your deeper core become activated and stronger which build incredible protection and power.
Observe any typical compensations that occur during these moves and see if that same compensation might be transferring over to your swing. You might just learn something about what is limiting your swing that then can be corrected with exercise.
Add these challenging moves to your golf workout for greater core stability and reach out to me for assistance or more golf workouts.
Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A three-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy and powerful with online or in person coaching. For a free GET BENDY 5-day mobility guide and more resources, click here.
