Three rotational exercises for golfers

Rotation matters in golf, but simply performing movements that look like a swing does not guarantee a better swing.

Good exercise selection gives you a physical quality to develop: strength, power, control or access to a useful range. Golf practice then helps you express that quality in the skill.

The three exercises below use a cable machine or resistance band. They challenge rotation in different ways without asking you to copy your golf technique under load.

If you have pain, a recent injury or uncertainty about whether these movements are appropriate, speak to a suitably qualified healthcare or exercise professional first.

1. Cable chop

The cable chop asks you to produce force diagonally while controlling your trunk and lower body.

How to do it

1. Set the cable or band slightly above shoulder height.

2. Stand side-on with your feet in a comfortable athletic stance.

3. Hold the handle with both hands.

4. Pull it diagonally across your body towards the opposite hip.

5. Return slowly without allowing the weight to pull you out of position.

Start with two or three sets of six to ten repetitions each side.

Common mistake: using a load so heavy that the movement becomes a full-body tug. Reduce the resistance and keep the action controlled.

2. Split-stance cable rotation

This variation creates a smaller base of support and asks the hips and trunk to work together.

How to do it

1. Set the cable or band around chest height.

2. Stand side-on in a split stance.

3. Hold the handle with both hands and begin with the arms in front of the chest.

4. Rotate away from the anchor while keeping both feet connected to the floor.

5. Pause briefly and return with control.

Use two or three sets of six to eight repetitions each side.

Common mistake: letting the knees collapse or chasing a range you cannot control. Shorten the rotation and stabilise the stance.

3. Half-kneeling lift

The half-kneeling lift changes the direction of force and reduces the help available from the legs.

How to do it

1. Place the cable or band at a low anchor point.

2. Kneel on the knee closest to the anchor, with the other foot in front.

3. Hold the handle with both hands.

4. Move it diagonally upwards and across the body.

5. Keep your ribcage and pelvis controlled as you return.

Begin with two or three sets of six to ten repetitions each side.

Common mistake: arching the lower back to create extra range. Keep the movement smooth and reduce the load if needed.

How heavy should you go?

Choose a resistance that allows every repetition to look deliberate. Stop the set when speed, range or control changes noticeably.

For strength, you can gradually increase resistance while keeping the repetitions controlled. For power, use a lighter load and move with intent, but only after you can perform the pattern confidently.

Where these exercises fit

These movements can support a wider programme that includes lower-body strength, upper-body pushing and pulling, balance, power and general conditioning. They should not replace golf practice or become the entire programme simply because they involve rotation.

Your best exercise selection depends on what your body can currently do and what your golf requires. That is part of your physical Blueprint.

For a broader starting point, read what exercises are good for golfers.

Discover where physical training fits into your golf by completing the free Match-Up Audit.