Exercises to make a bigger backswing and flush it
Two commonalities of tour pros are the ability to fully coil in the backswing, building and storing energy, and being able to side bend—tilt the spine to the right (for righties)—on the downswing. This combination keeps their swings on plane and allows them to compress the ball off the clubface. Good players can rotate the torso at least 60 degrees in either direction while keeping the lower body virtually still. Click here to find out how to test your torso rotation. And here, these two exercises demonstrated by Josh Leyes, our director of coaching, will help you coil better in your backswing and swing on plane. —Chris Finn, one of Golf Digest's Best Fitness Trainers in America
Isolating movement in the mid back and opening the ribcage while keeping the lower body stable is key to making a full turn and bombing it.
-
Lie on your side with your top leg bent 90 degrees and resting on a pad
-
Hold that leg’s knee down while you rotate away from it and breathe in
-
Try to rotate a little farther as you exhale
-
Do two sets, 6-9 reps, then flip over and do the same in the opposite direction
This exercise improves spinal mobility and side bending, helping you make a bigger backswing while preventing a flat shoulder turn.
-
Sitting with your arms crossed and knees pinching a yoga block, rotate your torso in an upright position in either direction
-
Then side bend in the direction of the turn without losing rotation
-
With each rep, try to rotate a bit farther before bending
-
Do two sets of 6-8 reps in both directions