By Sean Cochran, Golf Fitness
The shoulder turn is an
integral part of the golf swing as it pertains to the generation of
power, creating efficiency in the transfer of speed to the impact
position, and in the development of an efficient kinematic
sequence. We also know if the golfer is lacking a good shoulder
turn a number of swing faults will most likely occur as it relates
to the swing plane due to changes in posture, poor sequencing, or
compensatory patterning. Outside of instruction, what the golfer
must recognize is the shoulder turn requires certain levels of
joint mobility, muscular flexibility, and segmental stability in
order to execute in an efficient manner. Specifically, good hip
mobility, thoracic spine mobility, flexibility in the muscles
surrounding the hips and a strong core are needed to execute the
shoulder turn. The process of developing the aforementioned
physical components can occur via golf fitness training.
For example, if a golfer was lacking in both hip and
thoracic spine mobility we could utilize Windshield Wipers, and
Kneeling Club Rotations to improve these two physical components.
On the other hand, if core strength was the culprit of a poor
shoulder turn we could look to Kneeling Chops as a way to improve
the golfer’s core strength.
Windshield Wipers (to improve hip mobility):
Position yourself on the floor, back flat, knees bent at 90
degrees, hands between both knees, feettogether, and head resting
on the floor. Slowly separate your feet keeping the knees bent at
90 degrees. Create the separation of the feet through rotation at
the hip joint. Separate the feet as far as possible while keeping
the knees and hands in contact with one another.
Return to the starting position and repeat for 10-15
Kneeling Club Rotations (to improve thoracic spine
Begin this exercise by positioning the lower
body in a kneeling position with the right knee in contact with the
floor. Grasp a golf club or dowel rod with both hands and extend
the arms straight overhead. Position the torso upright with the
eyes looking forward. Slowly rotate the upper body to the right
while keeping the arms overhead. Rotate as far as possible the
right while keeping the torso upright and arms overhead. Pause
slightly at the end point of the rotation and repeat to the left,
alternate rotating left and right for 10 repetitions and repeat the
exercise with the left knee on the floor in a lunge position.
Kneeling Cable Chops (to improve core strength):
Begin this exercise by attaching a bar or rope to a cable
attachment and lock in the highest position of the cable column.
Position yourself in a kneeling position 2-3 feet away from the
machine with the left leg forward and perpendicular to the cable
machine. Grasp the bar with the left hand at the top of the bar
with the thumb pointing down and position the right hand at
opposite end of the bar. Maintain an upright torso position with
the eyes looking forward.
Begin the exercise by pulling the left hand to your left
shoulder allowing the right arm to extend in front of you. Pause
briefly and then simultaneously push the left hand toward the
floor in front of your torso as the right hand moves upward to the
right shoulder. Pause at this end position, reverse the sequence of
movements returning to the starting position of the exercise and
repeat for 8-15 repetitions. Repeat the exercise with the right leg
forward in a kneeling position and right hand at the top of the bar
or rope. Over time the inclusion of these types of exercises will
improve hip mobility, core strength, and thoracic spine mobility,
allowing the golfer to swing with a good shoulder turn.
To learn more about Sean Cochran and his golf fitness training
exercises and golf fitness programs go to