Golf rotational training for distance and mobility
Jacob Molnar
Do you want to add distance to your drives?
It all starts with how your body moves
Rotational power and mobility are the most important elements in a strong, consistent golf swing. That is why inside The Golf Fitness App, I have created a variety of golf fitness training programs that focus on mobility and rotational strength to help golfers move and play better.
In this post, we will break down why golf rotation matters, and which golf exercises actually increase rotation in the golf swing.
Why rotation matters in golf
Understanding the engine behind your golf swing
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Increases ball speed and distance
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Maintains balance and spine angle through impact
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Poor rotational mobility increases stress on lower back
4 golf rotation exercises
These golf stretches and exercises improve rotational mobility, power and strength
1. Pallof Press
Anchor an exercise band at chest height and stand sideways to it. Hold the exercise band at your chest, brace your core, and press straight out without letting your torso rotate. Hold briefly, then return.
2. Open Books (T-Spine Rotation Drill)
Begin in a half kneeling position, with one knee on the ground and the other foot flat on the floor in front of you, create a 90-degree angle with both knees. Place both arms Infront of your body. Rotate your torso laterally to one side while reaching your arm back as far as you can, aiming to touch the wall.
3. Seated Thoracic Rotation
Improve golf rotation mobility with this exercise. Start by sitting in a chair, slightly bend over placing your elbow and hand between your legs. With your elbow bent at 90 degrees rotate your torso towards the sky. Feel like you are rotating with your upper back.
4. Medicine Ball Shotput Slams
This is the gold standard for golf rotational power. The key for this golf exercise is focusing on velocity. You want to push the ball into the ground with as much force as possible.
Important: Always Train Rotation in Both Directions
Don’t just rotate on your dominate side — train both directions to stay balanced and avoid overuse injuries.
Want rotation built into your golf program?
Join The Golf Fitness app to get access to a variety of multi week golf fitness training programs. Developed by Jacob Molnar, a Titleist certified golf fitness instructor and a competitor in the World Long Drive Tour.