It’s no secret that rotation is a major key to the golf swing. You rotate backward in your backswing and forward into your downswing. How strong and fast you can do this helps determine your ball speed and driving distance.
And let’s be real, we all want to hit the ball farther.
Rotational power is all about using your legs, core and shoulders to fully coil and uncoil during your swing. So it’s no surprise that in order to gain distance, you should be strengthening your core and training that rotational movement.
This will result in increased swing speed thanks to a more stable core and will help you improve your game. Luckily, you can strengthen your core and train rotational movement with some basic equipment at the gym.
Rotational Strength, Power, & Speed Training For Golfers— Fit For Golf - Mike Carroll
1⃣ Heavy Cable Rotation:
High load - low velocity
2⃣ Medium Weight Rotational Throw: Medium weight - medium velocity
Light load - High Velocity
Benefit from training all 3 @MyTPI pic.twitter.com/gxOqv8bUUv (@Fit_For_Golf) January 14, 2020
Performing the three simple exercises demonstrated above will help you improve your rotation and core strength simultaneously.
The first exercise, heavy cable rotation, builds strength and stability as you rotate through your swing. By adding weight and mimicking the rotational movement in your swing, you are training your body to be stable under a load.
The second exercise, medium weight rotational throws, involves tossing a weighted medicine ball against a wall as hard as you can. This exercise will strengthen your core and help you train speed into your swing.
The third exercise is simply your golf swing. Holding the shaft of the club just under the clubhead, make your regular golf swing. You’ll notice that the club feels really light, but also that you can more powerfully rotate through the hitting zone, which should result in increased distance.
The great thing about these movements is that they all build on each other, giving you a strong core and rotational foundation — a standard for a good golf swing.
You will be tempted to perform these exercises with your normal golf posture only working your dominant side, but don’t do that. Do them on your non-dominant side as well to create a well-balanced golfing machine.