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How to Create Rotational Strength

Lumbar locked trunk rotation

Learning to rotate through the proper areas/joints is something we spend a good bit of time refining with our golfers.  Learning to access the core and stabilize lower body against upper body movement- and vise versa- is pretty important when it comes to functional strength (click here for an article on functional strength).

Below is an example of what a basic mini program for Rotational Strengthtrunk rotation drill

Above is the start position for lumbar locked thoracic rotation.

Lumbar locked trunk rotation

Trunk rotation from a short kneeling position

The first drill focuses on mobility of the trunk (thoracic spine) which tends to be sticky for most people. It’s called a lumbar locked trunk rotation. The idea is to work for more rotation from the thoracic spine and rob cage while protecting the lower back.

 

 

In the finished position, you should push through the down arm to create extension as well as rotation. Remember the spine likes to straighten out or extend and rotate.

 

 

Oblique loading drill

This is a core drill to promote rotation through the lower body and core

 

The next drill is called a mountain climber with cross body rotation.  This is great drill to teach proper loading and unloading of the obliques.

 

Push Up Position (elevated)

This is starting point for this drill

 

 

I like this as a rotational drill for training upper body and arm stability with core driven lower body rotation.

 

 

 

These are 2 of the drills expanded upon, if you watch the video above you will see a couple more that require lower body stability and upper body driven movement.  This is a very short and basic routine but is pretty effective on checking off a lot of boxes for a golfer’s common needs for creating rotational strength. Feel free to reach out for an evaluation or a session specific to you.

 

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