Half Kneeling Torso Rotation
By Adam
One of my favourite movements to do as a warm-up before my golf game is the half-kneeling torso rotation. Due to the nature of the golf swing, it is important to have the ability to separate your lower and upper body as it will allow you to be able to create more of an ideal “coil” in the swing and will also help sequence the swing better. Without this separation, it’s tough to effectively transfer any sort of power from the lower body through the upper body, which in turn will inhibit our ability to produce rotational power. Not only will you not produce efficient power, but you will also be at risk of lower back pain and inconsistent shots. The half-kneeling torso rotation helps to target that upper-lower separation which every golfer needs.
To initiate the movement, simply get into a half-kneeling position with one leg in front and the other behind with the knee planted on the floor. From here grab a golf club or stick and hold it straight in front of you with your hands shoulder width apart. Now simply rotate towards both sides as far as you can without twisting or shifting your hips and moving your head left or right. It is important to keep the lower body as quiet as possible while doing this movement to teach the body upper-lower separation. You should perform this movement with no pain whatsoever. I would recommend doing this as a warmup before your round as it also warms up your spine and practices a key ability for the swing.
While I usually do this movement for a warmup, there are times where I also use it as an exercise at the gym to help gain more distance. Simply adding a resistance band or holding a medicine ball could help make the movement tougher and build the muscles needed to perform it! Remember, strengthening your body at the gym along with golf practice can promote longer driving distances and improve longevity in the sport. So, what are you waiting for?