The Best Golf Exercises to Increase Rotational Power and Mobility
Jacob Molnar
Why Rotation Matters in Golf
Rotational power and mobility are some of the most important elements in a strong, consistent golf swing. In this post, we will break down why rotation matters, and which golf exercises actually increase rotation in the golf swing.
If you want to take all of these exercises and more, built into a convenient multi-week program, The Golf Fitness App puts a personal trainer in your pocket. With step-by-step video demonstrations, detailed instructions, and a structured plan, it helps you build rotational strength, improve mobility and lower your scores.
The Best Golf Exercises for Rotation
To increase distance in your golf game, it’s important to focus on building rotational strength, power and mobility. Here are some of my favorite exercises to help you do just that.
1. Pallof Press
Why to do it: A Pallof Press is one of the best stability exercises for golfers because it trains your body to resist unwanted rotation. By strengthening your core muscles with the Pallof Press, you improve stability, protect your lower back, and transfer energy more efficiently from your lower body to your upper body.
How to do it: 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. Alternating Dumbbell Chops
Why to do it: The alternating dumbbell chop is an excellent exercise to increase rotational strength and improve driving distance. By moving the weight diagonally across your body, you strengthen the core muscles responsible for generating and controlling rotation, while also engaging the hips and shoulders.
How to do it: Hold a dumbbell with both hands and stand with your feet shoulder-width apart. Rotate through your torso, driving the dumbbell up, then slowly lower it down toward your opposite hip. Allow the back foot to pivot and the knee to bend slightly as you rotate. Keep your core engaged and control the weight throughout the entire movement.
3. Wall Squat Rotations
Why to do it: The wall squat rotation is a powerful exercise for golfers because it trains both lower-body stability and upper-body mobility at the same time. By holding a squat position against the wall, you engage your legs and core to stay grounded
How to do it: Get in a squat position against a wall with your legs at a 90-degree angle. Holding a kettlebell or dumbbell out Infront of you rotate from side to side. Remember to keep your head still and back against a wall.
. Superman Punch
Why to do it: By pressing the resistance band while rotating the torso, you train your body to generate force from your core. This will develop rotational power, core stability, and upper-body coordination.
How to do it: Attach a resistance band at chest level. In an athletic position with your knees slightly bent rotate and press the band as fast as you can. Keep your head and hips still while you rotate your torso.
5. PVC Rotations
Why to do it: This exercise targets your thoracic spine, which is crucial for rotation in the golf swing. By improving mobility in this area, you can turn more freely. thoracic rotation also helps reduce strain on the lower back and shoulders
How to do it: Grab a PVC pipe and rest it across your traps. Hinge at your hips with both legs as straight as possible. Lower your torso until it's parallel to the ground. From there, rotate your torso side to side while keeping the rest of your body still.
6. Band Backswing Holds
Why to do it: This is excellent for golfers because it increases shoulder and torso mobility, which is essential to produce a full shoulder turn. It also trains proper swing positions, helping you maintain good posture and alignment throughout your backswing.
How to do it: Attach a resistance band at eye level and get into your golf stance, holding the band out in front of you with both hands. Slowly rotate into your backswing, keeping your head still and eyes focused forward. Hold the top position for the prescribed time.
7. Windshield Wipers
Why to do it: If you struggle to separate your upper and lower body during the golf swing, the lying windshield wiper is a must. This exercise helps train proper dissociation between your torso and hips, allowing your upper body to rotate independently from your lower body.
How to do it: Lie on your back with arms extended and legs lifted toward the ceiling, knees slightly bent. Engage your core and lower your legs to one side without lifting your lower back off the floor. Return to the center and lower your legs to the opposite side. Continue alternating sides, keeping your upper body stable and focusing on engaging your core.
8. Band Assisted Thoracic Rotations
Why to do it: This exercise is excellent for improving rotational mobility, which is essential for proper golf mechanics. Adding a resistance band can enhance the stretch, allowing for a deeper and more effective range of motion.
How to do it: Get in a quadruped position (four-point stance) and put your hand behind your head. Rotate your elbow towards the sky using the muscles in your mid/upper back. Hold this position for 3 seconds and repeat 10 times. You can add a band to your raised arm to add resistance and increase the stretch.
Why you Should do These Exercises
Isn’t it obvious? To hit the ball farther and lower your scores. Rotational power and mobility are critical for a swing that’s not only fast but also consistent. The exercises outlined in this post target the key muscles and movement patterns used in the golf swing. They improve torso and hip separation, enhance core stability, and increase mobility in the spine and hips, all of which help you generate more power while maintaining control throughout your swing.
Join The Best Golf App
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.