These exercises are selected because of their focus on internal and external hip
rotation as well as their ideal neuromuscular priming pathways they provide. Golf
requires a lot of focused force to be generated during the recoiling of a swing and the
majority of what is powering this force is through the hips. Generated force is only one
factor in this process. Having the ability to also allow maximal acceleration while
controlling and resisting forces are major focuses as well.
Ideally in a golf swing a player will be able to generate a high force output applying
optimal muscular tension and then immediately after it peaks apply lower muscular
tension allowing a loose controlled flow so the club can travel as fast as possible. As the
club drives through the ball then the golfer would apply max muscular tension to decelerate
forces under control.
The ability to rotate the hips and resist rotation in the hips is what will dramatically
improve power and accuracy in a golf swing.
Start on your hands and
knees with core drawn in
2
Slide one knee forward and kick
your foot out slightly extending
the knee
Slide the other leg directly behind
3 pulling hips back a bit as well
Pick up stick and place hand of
4 the knee forward side up towards
the top and other hand down on
the ground next to the contact
point of the stick
5 slide hand across rotating only
the upper back
6 Bring Back to starting position
Start sitting with legs together
2
3
4
5
Lean to one side propping upper body
up with hand and pulling one leg back
bend knee to 90 degree angle directly
to the side of your body while bending
other knee to 90 degree as well
Adjust upper body to pull back to
vertical position using core and tensing
legs to press into the ground
solidify position
Turn or pivot foot in towards
opposite leg maintaining
extended knee
Press down with more force on
the stick as you rotate foot in
and back to starting position
add counter rotation in the upper
back as your foot rotates in the
shoulders rotate out.
Start in proper upright posture
holding stick
Bring one foot slightly forward on
the heel pulling toes towards shin
Walk hands down while hinging
hips back to stretch hamstrings
Slide closest arm’s elbow down
rotating shoulder down
towards ankle
Start in extended plank
position drawing in core and
tucking down pelvis
Keep hips from rotating
Step one foot forward all the
way directly outside of
supporting hand
Bring back to extended plank
position and repeat to other side.
Start rotating head back with
eyes facing the ceiling (SLOWLY)
Bring chin down towards clavicle
Rotate tilting other ear
towards shoulder
Slowly rotate and tilt ear
towards shoulder
Finish circle with chin coming
down towards clavicle
Start rotating head back with
eyes facing the ceiling (SLOWLY)
SUPINE SCORPIONS
push hands and arms into
ground to anchor while
crossing leg over body
Lay flat on your back with feet
together, arms wide and palms
facing up
Place leg as close to the floor as
flexibility allows
Raise one leg up with slight
flex in the knee
Pull back up and bring back to
starting position
Press knee into foam roll to anchor
and prevent hips from rotating
Lay flat on back with feet together
and arms wide with palms open.
Pull leg up and cross it over
body resting on foam roll.
Take same arm as raised leg across
and place on top of other hand.
Pull hand back towards starting
position keeping eyes on hand the
whole time.
Pull as far as flexibility will
allow then go back and repeat
the process
THREAD THE NEEDLE
Keep pushing it across resisting hip
rotation and twisting the upper back
as far as it allows
Start on hands and knees with
core drawn in
Turn head up towards ceiling then
bring back to starting position and
repeat on the other side.
Turn one hand in and push it across
directly behind the opposite arm.
THE RETRACTOR
Start with slight bend in the knees and
proper upright posture
Bring stick overhead bending one elbow
with hand behind opposite shoulder
Reposition bottom arm in front of stick
to guide and pull across body
Pull stick down and across body
Maintain square hips keeping them
from rotating
THE TWISTER
Start with proper upright posture
with slight knee bend
Open up chest and retract and
depress shoulders further
Place stick behind back resting in
the middle.
Rotate hips and shoulders by
pivoting back foot towards the
other side.
Hook arms over and under stick
bending elbows and pressing
crook of arms into stick
Maintain tension pressing stick
into back and rotating slowly
from one way to the other
SLAPSHOT
Start in upright postural position
grabbing stick wide behind back
Readjust hands so they
remain wide
Rest stick on lower back
Push across with bottom hand
and pull back with top hand
Hinge hips back then push stick
across rotating upper back and
shoulders towards the other side
Lean into a lateral lunge position
to one side and then the other
BENEFITS OF CORE STRENGTH
Most people think that strengthening your core (or abdominals), is the main focus of a
golf swing. Strengthening your core is definitely a large piece to performing a powerful
swing however, its mastering the ability to produce the right amount of force at the right
time under control that really matters. As we apply that concept to core exercises, there
needs to be elements of controlled trunk rotation and controlled anti rotation applied as
well. It is equally important to be able to resist forces as well as produce them. Here are
a few exercises that will improve your cores ability to generate force and stabilize the
body from external forces.
6 core exercises for golf swing
ISOMETRIC STICK HOLDS
Start in proper, upright
posture
Place stick out in front
of body extending arms
and maintain upright
Push downward or
upward forces as hard
as possible without
rotating or bending
any joints.
HEAVY SUITCASE CARRY
Start in proper upright posture
Hinge hips back reaching extended
arm towards KettleBell
Grip KB tight and drive feet into the
ground creating tension
throughout the body
Drive Feet down extending hips and
pulling body up to upright position
Maintain upright posture by squeezing
obliques and not allowing shoulders
to dip towards weight
Walk with purpose maintaining
spinal support with core bracing
Drop off by hinging hips and
placing down with control
MACEBELL / SHOULDER
ROCK HINGING WOOD CHOPS
Start in proper upright posture grabbing the
MaceBell at the end with hands about shoulder
width and the majority of the MaceBell to one side
Bend knees and hinge hips bracing the
back with a tight core
Once in 45 degree angle, grip bar tighter with
hands pulling out to activate lats and rear delts
Without bending elbows, push the MaceBell up
rotating only the upper back not the hips
Maintain control and bring back to
starting position slowly
ANTI-ROTATION WOOD-CHOP
Start in proper upright posture
with handle of cable tucked in
towards chest
Extend arms away from chest
grounding feet and activating
core and glutes
Allow arms to travel back slowly
under control rotating only upper
back without rotating hips & bracing
with core/glutes
Follow arms back with eyes
maintaining good head and
neck position
Pull arms using abs and obliques
Bring back to starting position
LANDMINE ROTATIONAL PRESS
Pull bar up towards chest
extending hips
Feet shoulder width and hips
slightly hinged back
Left hand reaching bar across
right leg
Pivot back foot and exchange
hands to press
Then reverse sequence to
starting position
LATERAL MEDICINE BALL TOSS
Start with feet shoulder width
and ball resting on chest
Hinge hips back reach ball
across legs to the side
Pull ball across body while
extending hips
Pivot back foot and release
ball into wall
Catch under control and bring
back to starting position
MINDPUMPMEDIA.COM