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The Tour Report

November 7 2013

10:02 AM

Fitness: Rotary speed for the swing

Sean Cochran
Use this exercise to improve rotary strength for the swing.

By Sean Cochran, Special to PGATOUR.COM

Why it is important: Generating speed into the impact position occurs via four power channels. One of which is Rotary Speed. Rotary speed in conjunction with hinge, lift, and throw power allow the golfer to generate speed in the golf swing. Increases in any of these power components can allow the golfer an opportunity to create more speed in the golf swing.

The common problem: Limitations in rotary strength and power decrease the ability to execute a proficient swing with speed generation. As a result, compensatory patterns within the golf swing can develop due to these insufficient levels of rotary strength and speed. The compensatory patterns will typically lead poor sequencing, loss of speed in the swing, and potentially the development of swing faults.

The solution: Steps to take to improve rotary speed occur via the development of improved rotary strength and power. These improvements will occur via the inclusion of golf specific exercises to address these physical components of the body.

1. Physio-Ball Russian Twist – Rotary Strength

• Place head and shoulders on ball, position lower body in a bridge position with feet shoulder width apart
• Extend arms straight with hands clasped together

• Rotate upper body and torso to the left allowing ball to move underneath shoulders
• Continue rotation until left upper arm is resting on top of ball
• Return to starting position and repeat rotation to the right
• Alternate rotations for 10-15 repetitions

2. Kneeling Medicine Ball Side Throws – Rotary Power

• Grasp a 3-8 lb. medicine ball, kneel 2-3 feet away parallel to a concrete wall
• Rotate the torso away from the wall and set medicine ball next to hip furthest away from wall

• Rotate torso explosively towards the wall
• Release the medicine into the wall, catch the medicine ball on the return from the wall
• Rotate to starting position of exercise and repeat throw of ball into wall
• Perform 5-10 repetitions and repeat throws in opposite direction

About Sean Cochran, Golf Fitness Trainer: Sean Cochran, one of the most recognized golf fitness instructors in the world today. He travels the Tour regularly working with PGA Professionals, most notably three-time Masters, PGA, and British Open Champion Phil Mickelson. He has been involved in the production of numerous golf fitness videos and authored books including; Performance Golf Fitness, Golf Fitness Over Fifty, and Junior Golf Fitness. He has been a presenter of educational seminars for numerous organizations including the Titleist Performance Institute. To learn more about Sean Cochran Golf Fitness go to

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