Free Golf Workouts, Nutrition Tips and Performance Psychology Secrets From The Renegade Golf Coach

Best Golf Rotation Exercises Part 1

by Coach Stephen on

Golf rotation exercises are popular because they look and feel like the motion of the golf swing, at least in terms of the core action.

We’ve covered Wood Chop Variations HERE.

But today we’ll look at an underappreciated golf rotation exercise that is quite challenging; the Pallof Press. This is actually ANTI-rotation exercises.

So you might be wondering “Why would I want to train with an exercise that is anti-rotation, when golf is all about rotation?”

And that’s a great question! You guys are so damn smart 😉

Here’s the deal:

One of the complexities of the golf swing is that at some moments certain segments of your body are moving while others are static. The ability to stabilize is important and a prerequisite for being able to develop power and to reduce the “wear and tear” injuries that are reaching epidemic proportions in our non-contact sport.

As you develop the stabilizing strength in your core, you’ll be able to translate that into power with other active golf rotation exercises:


On the Pallof Press, we recommend 2-3 sets of 8 reps each side, with a slow tempo of 3 seconds out, pause for 1 second and then return to 3 seconds.

Master the Pallof Press before moving onto “The Walkout”,which we’ll cover in Part 2.

If you have any questions, leave them in the comments section below.

And if you’d like to have exact workout protocols (with videos) for all phases of a program – Mobility, Stability, Strength and Power, be sure to check out our Power Golf Fitness System:

Click HERE for golf fitness at home workouts 

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