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

Golf Rotation Exercises – Wood Chop Variations

by Coach Stephen on


Golf rotation exercises are among the most popular movement patterns here at RGF; and for good reason.  They strengthen the key muscles used in the golf swing, and  develop strength, power and distance.

Although we’ve discussed in previous posts that there are a myriad of valuable planes of movement in which to strength train, and many don’t look like the golf swing; there is something that just feels good about working the golf rotation exercises.

In todays video, I’ll cover various forms of chopping (AKA Wood Chops), which can be performed with either an exercise band or a cable system. As always, respect the Mobility-Stability-Strength-Power protocol. For Wood Chops or any golf rotational exercises, that means working first on your range of motion (mobility and flexibility), then the Stability Band Anti-Rotation Hold, before performing the Strength and Power versions (adding speed).

Enjoy the video below, let me know if you have any questions or thoughts in the comments section.

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Raymond CHASTEL November 5, 2015 at

Shouldn’t these excellent various Wood chips being done the FASTEST possible ?
Nô need to build up the big muscles ,Speed is OF essence in the Golf Swing ,it’s the ” FAST TWITCH FIBERS ” which must be trained

Coach Stephen November 18, 2015 at

Hello Raymond – Thanks for reading and the question (it’s a good one).

The focus of the exercises in the Strength cycle would all be done at a moderate speed. However, once the Power phase begins, then speed is the focus. Keep in mind that Power is a combination of strength + speed. To train exercises fast without the appropriate development of the other qualities first – mobility, stability, and strength, is to at best develop unreliable power and at worst to invite injury.

To get a look at some of the FAST exercises that we do to develop power, be sure to check out the Medicine Ball Rotations, The Tornado Ball and the Swing Speed videos on the blog.

Best – Stephen

Logan Hill November 18, 2015 at

Thanks…I find these exercises very helpful for a 70+ golfer. Keep them coming.

Coach Stephen November 18, 2015 at

Logan – thanks for reading and the comment. I’m glad to hear that the videos are useful for you. Always let me know if you have any questions.


Dylan January 30, 2016 at

I was just wondering because you can’t see it in the video, do your feet slay flat on the floor throughout the movement or do you pivot your feet at all?

Coach Stephen May 21, 2016 at

Hey Dylan – that’s a great question that I should have clarified in the video! The stationary leg will indeed pivot each and every time you rotate. I’ll have to reshoot that part of the video. Thanks for pointing the out!

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