THE CORE
SPLIT-STANCE TORSO ROTATIONS WITH RESISTANCE Now that you’ve worked on
of the trail leg with your arms fully extended. While keeping your lower body as still as possible, pull the band or cable across your body, extending it to the side of the forward leg ( above ). Do several reps, switch leg positions and then rotate in the opposite direction.
static segment, Doddato says. Using resistance bands to rotate the torso while the lower body remains still will greatly improve your backswing, ball- striking and rotational power. Get into a split stance while holding a resistance band or cable to the side
some mobility and stability, it’s time to get a little more golf- specific. One key aspect of golf training is being able to rotate one segment of the body independent of the other while maintaining stability in the
RESISTED DOWNSWINGS
This exercise builds strength in many muscles needed for power. It helps with weight shift, internal
hip rotation, shoulder turn and really gives you the feel of proper downswing sequencing, Doddato says. Stand in your golf posture holding a band or cable with both hands to your side at roughly shoulder height. The band should be taut and resisting your arms. Now mimic a downswing by first rotating your lower body, which in turn encourages the arms to pull downwards into an “impact” position like your golf swing ( below ). Do several reps of right- handed and left-handed downswings.
BIRD DOG ROWS ON A BENCH
The posterior muscles play a huge role in golf and strengthening the ones around the mid and upper back is important, Roberts says. This exercise also promotes core stability and balance, so you can maintain your spine angle when swinging. Holding a dumbbell in one hand, lean over and kneel on a bench on the same-side leg, spine straight, with your torso supported by the opposite arm (extend the other leg behind you for balance). Lift the dumbbell straight up to the side of your torso ( above ), then lower it and repeat. Do several reps before switching leg and arm roles.
36 GOLF DIGEST SOUTH AFRICA
JUNE 2025
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