How to Improve Golf Swing Sequencing

If you want to hit more fairways and straighten your ball flight, improving your golf swing accuracy is essential. One of the best ways to do this is by mastering your golf swing sequencing, which ensures your body moves in the correct order from takeaway to follow-through. This golf swing workout will help improve your stability, rotation and strength allowing you to swing with greater consistency and control.

The goal of these exercises is to move your upper and lower body independently. A proper golf swing starts with the hips initiating the movement, followed by the torso and arms in sequence. These exercises train your body to move in that same order. You will rotate your torso while keeping your hips still or move your hips while keeping your torso stable. This separation builds control and helps maintain proper golf swing sequencing for straighter, more consistent shots.

Golf Swing Workout Exercises

Here are three exercises to improve your golf swing accuracy by training upper and lower body separation. Each movement focuses on building control, stability and rotation.

1. Side-Lying Band Rotation

This exercise strengthens your upper back and teaches your torso to rotate independently of your hips.

How to do it:

1. Lie on your side with your knees bent to 90°.

2. Place a yoga block or foam roller between your knees and gently squeeze to keep your hips stable.

3. Hold a light resistance band with both hands.

4. Keeping your hips still, rotate through your upper back.

5. Perform 10–12 controlled rotations per side.

2. Lying Windshield Wipers

This drill builds core stability and helps your hips move independently of your torso.

How to do it:

1. Lie on your back, knees bent at 90 degrees, feet lifted, arms out to your sides for balance.

2. Brace your core, keeping your lower back gently pressed into the floor.

3. Slowly lower your knees to one side, then return to center.

4. Repeat to the opposite side, alternating for 10–12 reps per side.

3. Medicine Ball Torso Press

This movement reinforces proper torso rotation while keeping your hips stable.

How to do it:

1. Stand in your golf posture holding a medicine ball against your chest.

2. Rotate your torso as far as possible while keeping your hips square.

3. Once you reach your end range, press the ball straight out in front of you.

4. Repeat for 10–12 controlled reps.

Follow a golf Fitness Workout Plan

By practicing these exercises regularly, you’ll build the separation, control and stability needed for a more accurate golf swing. These movements train your body to move in proper sequence, helping you hit straighter shots with more consistency and power. For golfers looking for a complete program with guided workouts, video demonstrations and personalized golf fitness plans, check out The Golf Fitness App.

About the Author
Jacob Molnar is a certified golf fitness professional and World Long Drive competitor. He helps golfers of all levels increase distance, improve mobility, and prevent injuries through personalized training programs and guided workouts.