Golf: Rotational Power & Mobility

Overview

The golf swing is one of the most violent rotational movements in sport. Your body generates and transfers force from the ground through your hips, core, and shoulders in under a second. Most golfers ignore this athletic demand and wonder why their drives plateau and their backs hurt.

This 6-week program focuses on three things: thoracic mobility so you can actually rotate, hip strength so you have a stable base to rotate from, and core power so that rotation is explosive. You will train 3 days per week. Sessions are 45-55 minutes.

This program is beginner-friendly. You do not need to be a gym veteran. If you can swing a club, you can do this program.

Weeks 1-3: Mobility + Strength Base

Day 1 - Lower Body + Hip Stability

• •Goblet Squat: 3x10 (60s rest)
• •Romanian Deadlift (Dumbbell): 3x10 (60s rest)
• •Lateral Lunge: 3x8 per side (60s rest)
• •Single-Leg Glute Bridge: 3x12 per side (30s rest)
• •Banded Clamshell: 3x15 per side (30s rest)
• •90/90 Hip Switch: 2x8 per side (no rest, flow between reps)

Day 2 - Rotational Core + Upper Body

• •Cable Chop (high to low): 3x10 per side (45s rest)
• •Cable Lift (low to high): 3x10 per side (45s rest)
• •Half-Kneeling Cable Row: 3x10 per side (45s rest)
• •Push-Up: 3x10 (45s rest)
• •Band Pull-Apart: 3x15 (30s rest)
• •Dead Bug: 3x10 per side (30s rest)

Day 3 - Mobility + Full Body

• •Thoracic Rotation in Side Lying: 2x10 per side (no rest)
• •World's Greatest Stretch: 2x5 per side (no rest)
• •Dumbbell Step-Up: 3x8 per leg (60s rest)
• •Single-Arm Dumbbell Press: 3x10 per side (45s rest)
• •Pallof Press: 3x10 per side (45s rest)
• •Cat-Cow: 2x10 (no rest)
• •Open Book Stretch: 2x8 per side (no rest)

Weeks 4-6: Power Development

Day 1 - Lower Body Power

• •Barbell Squat (or Goblet Squat if not ready): 4x6 (90s rest)
• •Dumbbell Romanian Deadlift: 3x8 (90s rest)
• •Lateral Band Walk: 3x12 per direction (30s rest)
• •Split Squat Jump (bodyweight): 3x5 per side (60s rest)
• •Single-Leg Calf Raise: 3x12 per side (30s rest)

Day 2 - Rotational Power

• •Med Ball Rotational Slam: 4x6 per side (60s rest)
• •Med Ball Perpendicular Throw (against wall): 3x8 per side (60s rest)
• •Cable Chop (explosive): 3x8 per side (60s rest)
• •Half-Kneeling Landmine Press: 3x8 per side (60s rest)
• •Plank with Reach: 3x8 per side (30s rest)
• •Birddog: 3x10 per side (30s rest)

Day 3 - Full Body + Mobility Maintenance

• •Trap Bar Deadlift (or Dumbbell Deadlift): 4x6 (90s rest)
• •Dumbbell Row: 3x10 per side (60s rest)
• •Push-Up with Rotation: 3x6 per side (45s rest)
• •Cable Pallof Press with Rotation: 3x8 per side (45s rest)
• •Thoracic Rotation on Foam Roller: 2x10 per side (no rest)
• •90/90 Hip Stretch: 2x30s per side (no rest)

Pre-Round Warm-Up (5 minutes)

Do this before every round or practice session:

• •Cat-Cow: 10 reps
• •World's Greatest Stretch: 5 per side
• •Thoracic Rotation: 8 per side
• •Banded Pull-Apart: 15 reps
• •Bodyweight Squat: 10 reps
• •Practice Swings with Alignment Stick: 10 each direction

Progression Guidelines

• •Increase dumbbell and barbell weights by the smallest available increment each week
• •Med ball throws should be done at full intent. Pick a ball weight where you can throw explosively (6-12 lbs for most people)
• •Mobility work is not optional. If you skip the mobility and only do the strength work, you are building power on top of restriction, which is how backs get hurt
• •If your lower back is sore after sessions, you are likely overextending through your lumbar spine instead of rotating through your thoracic spine. Focus on keeping your ribs down during rotational exercises

Notes

This program pairs well with regular practice. Play or practice 2-3 times per week alongside this program. On days you play 18 holes, skip the gym. Walking 18 holes is its own workout.