If you want to hit farther and improve your control on the course, then your body’s rotation is key. A powerful golf swing is all about how well you rotate through your hips, core, and shoulders. But it’s not just about rotation—it’s about control. That’s where a combination of golf rotation exercises and anti-rotation drills come in.
This blog covers the best golf rotation exercises that will transform your game. We’ll break down how you can develop a stronger, more efficient swing with easy-to-follow exercises that work on your flexibility, strength, and control. Ready to unlock better rotation and see real results in your golf game?
Let’s get into it.
Table of Contents
Why Rotation Matters in Golf
Rotation is the core of your golf swing. From your takeaway to your follow-through, your body rotates through several key points: the hips, the shoulders, and the core. When you rotate correctly, you build torque, which transfers energy into your swing and creates speed. That speed? It’s what sends your ball soaring down the fairway.
But poor rotation mechanics, or a lack of rotational strength, can lead to inconsistent ball striking, lost yardage, and even injury—especially in the lower back. Proper golf rotation exercises will help you:
- Increase power: More strength through rotation equals longer drives.
- Improve accuracy: Better control over your rotational movement gives you more consistent ball striking.
- Reduce injury risk: Stronger, more flexible muscles around your spine and hips protect your body.
It’s time to dive into the top exercises for golf rotation that will help you achieve all of the above.
Best Rotational Exercises for Golf
These exercises focus on improving your ability to rotate through the hips, core, and upper body—all essential for a powerful golf swing. They’ll also boost your flexibility and coordination.
1. Medicine Ball Rotational Throws
Why it works: This exercise simulates the rotational movement of your swing, helping you build explosive power through the core and hips.
How to do it: Stand sideways about 3 feet from a wall. Hold a medicine ball (5-10 lbs) at chest level, knees slightly bent. Rotate your body away from the wall, then forcefully rotate toward it, throwing the ball against the wall. Catch it and repeat for 10 reps per side.
Key benefit: It trains your muscles to work together for better rotational power and coordination during your golf swing.
2. Cable Woodchop
Why it works: The cable woodchop mimics the movement of your downswing, focusing on your core and shoulders.
How to do it: Set a cable machine at the highest setting. Stand with your feet shoulder-width apart and grip the handle with both hands. Start by pulling the cable down and across your body (as if chopping wood), keeping your core tight and rotating through your hips. Perform 10-12 reps per side.
Key benefit: This rotational exercise for golf builds strength and coordination in your core, helping you maintain control throughout your swing.
3. Russian Twists
Why it works: Russian twists improve your rotational strength and flexibility, focusing on your obliques—crucial for generating power in your swing.
How to do it: Sit on the ground with your knees bent and feet flat. Lean back slightly, keeping your spine straight. Hold a weight (dumbbell or medicine ball) with both hands and rotate your torso to one side, then the other. Complete 15-20 twists.
Key benefit: It strengthens your core, especially your obliques, which are heavily involved in your swing’s rotational movement.
ALSO READ: How to Create an Effective Golf Practice Routine for Beginners
Best Golf Hip Rotation Exercises
Your hips are the powerhouse of your swing. Strong, flexible hips create the torque you need for a fast downswing and solid ball contact. These exercises for golf hip rotation will increase your range of motion and power.
1. Hip 90/90 Stretch
Why it works: This stretch improves hip mobility, which is essential for both backswing and follow-through.
How to do it: Sit on the floor with your front leg bent at 90 degrees and your back leg behind you at a 90-degree angle. Keep your chest tall and slowly lean forward over your front knee, feeling the stretch in your hip. Hold for 30 seconds, then switch sides.
Key benefit: Improves hip flexibility, allowing for a smoother, more powerful swing.
2. Lunges with Rotation
Why it works: This exercise targets both your hips and core, focusing on improving your ability to rotate while maintaining stability.
How to do it: Step into a forward lunge, then rotate your torso toward the front leg. Hold a medicine ball or dumbbell for added resistance. Return to standing and repeat on the other side. Perform 10 reps per leg.
Key benefit: It strengthens the muscles in your hips and core while improving rotational mobility.
3. Hip Bridges with Rotation
Why it works: Hip bridges activate your glutes and hips, which are vital for maintaining stability during rotation.
How to do it: Lie on your back with knees bent and feet flat. Lift your hips into a bridge position, squeezing your glutes. Then, rotate your knees to one side, keeping your feet grounded, and return to center. Alternate sides for 12-15 reps.
Key benefit: This golf hip rotation exercise strengthens your glutes and improves the stability of your lower back and hips.
Anti-Rotation Exercises for Golf
While rotational exercises for golf are crucial, controlling that rotation is equally important. Anti-rotation exercises help you resist unwanted movement, improving your stability and preventing injury. These exercises build core strength and control, helping you maintain balance and posture throughout your swing.
1. Pallof Press
Why it works: The Pallof press targets your core, teaching your body to resist rotational forces, which is essential for maintaining control in your swing.
How to do it: Attach a resistance band to a sturdy post at chest height. Stand perpendicular to the post, holding the band with both hands at your chest. Step away to create tension. Press the band straight out in front of you, resisting the urge to rotate. Hold for 2 seconds and return. Perform 10-12 reps per side.
Key benefit: Increases core strength and stability, helping you control your rotation through the swing.
2. Dead Bug
Why it works: The dead bug exercise strengthens your core and helps stabilize your spine, preventing excessive rotation during your swing.
How to do it: Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Slowly lower your right arm and left leg to the ground, keeping your lower back pressed into the floor. Return to start and alternate sides. Perform 10 reps per side.
Key benefit: It strengthens your core while teaching your body to control movement and resist over-rotation.
3. Plank with Arm Lift
Why it works: Planks build full-body stability, and adding an arm lift challenges your ability to resist rotation while engaging your core.
How to do it: Start in a plank position, shoulders over wrists. Lift one arm straight in front of you, keeping your hips level. Hold for 2 seconds, then switch sides. Perform 10-12 lifts per side.
Key benefit: Builds core strength and improves your ability to resist rotational forces, especially during the backswing and follow-through.
How These Exercises Help Your Golf Game
By incorporating both golf rotation exercises and anti-rotation exercises into your routine, you’ll create a stronger, more stable body. You’ll generate more power through your swing while maintaining control over your movements.
- Increased power: Exercises like the cable woodchop and rotational throws train your body to move explosively, leading to more powerful swings.
- Improved accuracy: Anti-rotation exercises like the Pallof press help you maintain control, ensuring you stay balanced and centered during your swing.
- Injury prevention: Strengthening your core, hips, and lower back reduces the risk of common golf injuries, especially in the lower back and shoulders.
Conclusion: Time to Level Up Your Game
The best golf rotation exercises are simple yet incredibly effective in boosting your swing’s power and accuracy. Adding exercises for golf hip rotation and anti-rotation drills will give you the strength, flexibility, and control you need to dominate the course. Whether you’re a beginner or a seasoned player, these exercises will help you maximize your performance and protect your body from injury.
Start incorporating these exercises into your routine, and watch your game transform!
FAQs Related to Golf Rotation Exercises
How to improve rotation in golf?
Improving your rotation in golf starts with strengthening your core, hips, and shoulders. Adding golf rotation exercises like medicine ball rotational throws and cable woodchops to your routine can enhance your ability to rotate smoothly and with power. Also, focus on flexibility exercises to ensure a full range of motion during your swing. The more efficiently you rotate, the more power you can generate in your swing.
How do you increase rotational flexibility in golf?
To boost your rotational flexibility, it’s important to stretch and work on mobility. Exercises like the hip 90/90 stretch and Russian twists are excellent for improving your golf hip rotation and overall flexibility. Regular stretching, especially for the hips and thoracic spine, will help you rotate further and more freely, which leads to a stronger, more fluid golf swing.
Do rotational exercises work?
Absolutely! Rotational exercises for golf are key to developing a more powerful and controlled swing. They help build the strength and flexibility needed to create torque and speed in your swing. Incorporating both rotational and anti-rotation exercises will improve your overall performance and help you avoid injury. These exercises target the muscles you rely on to generate power through rotation.
Is rotation important in golf?
Yes, rotation is essential in golf. Your swing relies heavily on your ability to rotate your hips, core, and shoulders efficiently. Proper rotation creates the torque that powers your swing, leading to longer, more accurate shots. Without good rotation, you’ll struggle to generate enough speed and might find yourself inconsistent on the course. That’s why golf rotation exercises are a must for any player looking to improve.
