ROTATIONAL Rotational training builds power through the hips and core, taking pressure off the knees and preventing harmful twisting. A. Hip airplanes: As the name describes, this is a hip- dominant movement. It’s a very good exercise targeting both hip mobility and stability, which is necessary to offload excessive stress to the knees. You can do it against a wall to prevent excessive hip shifting. You can also make it easier by performing this kneeling on one knee. B. Banded chops: The resistance of the band through this movement requires great core and hip activation to remain stable. Get creative with it: Use resistance to mimic the backswing or the downswing. You can do this standing or kneeling and can have the band attached at various heights (high-to-low, low-to-high, etc). VERTICAL Ground-reaction vertical force creates an upward energy that transfers through the legs, hips and into the club. When vertical force is used efficiently, it reduces the need to over-rely on twisting or lateral movements, which can strain the knee joint. A. Ball slams (ground): An exercise very similar to a squat, but it adds a slam or med-ball throw into the ground for greater core activation. Start at an appropriate height and throw hard into the ground. B. Kettlebell swings: This is a simple hip-hinge move while maintaining an erect spine. The hips are the primary driver here, and the kettlebell is along for the ride. Drive your hips backwards first, as the torso drops. Then stand tall as the hips thrust forward. LATERAL EXERCISES Controlling side-to-side movement is key to maintaining balance, generating power and staying stable throughout the golf swing. A. Lateral lunges: Strengthen the muscles around the knee/hip and improve side-to-side stability, helping golfers control knee alignment during swings and reduce injury risk. They also mimic the weight shift in a golf swing, enhancing performance and joint protection. B. Medicine-ball tosses (wall): There is some rotary movement, but this lateral exercise is great at training the weight shift from the trail leg to the lead leg. This helps build explosive strength (through the hips) and protects the knees from unwanted torque or collapse in the swing.
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GOLF DIGEST SOUTH AFRICA 33
JANUARY/FEBRUARY 2026
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