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Unlock Your Golf Swing Potential 

4 Exercises for Superior Back Swing Mobility

Are you ready to elevate your golf game to the next level? Discover the key to enhancing your back swing mobility and achieving better hip and upper back flexibility with our exclusive video series.


In this comprehensive guide, you will gain access to a series of dynamic and effective exercises specifically tailored to improve your back swing and overall golf performance. Each video presents a targeted exercise designed to enhance mobility, flexibility, and strength, empowering you to optimize your swing and achieve your desired results on the course.


With step-by-step instructions and expert guidance, these videos will equip you with the knowledge and techniques needed to maximize your hip and upper back mobility, ultimately transforming your golf game.


Sign up now to receive instant access to our video series and take the first step towards unlocking your full potential on the golf course.

1/2 kneeling thoracic rotation 

  1.   Begin by kneeling on the ground with one knee down and the other knee bent at a 90-degree angle in front of you. Place a foam roller on the knee that is bent to support it against a bench or wall. Your foot should be flat on the ground.

  2.   Keep your back straight and engage your core for stability.

  3.   Place your hands together, palms touching, in front of your chest.

  4.   Slowly rotate your upper body to the side of your bent knee. As you rotate, lead the movement with your chest and keep your hips facing forward. Your head should follow the rotation of your upper body.

  5.   Hold the end position for a few seconds, feeling the stretch in your mid-back and thoracic spine.

  6.   Return to the starting position and then repeat the rotation to the other side.

  7.   Perform the exercise for the prescribed number of repetitions or as instructed by your fitness or golf professional.


 This exercise is excellent for enhancing thoracic spine mobility, which can contribute to improved back swing and overall golf performance. As always, it's important to perform this exercise in a controlled manner, focusing on proper form and breathing throughout. If you have any existing back or spinal conditions, it's recommended to consult with a healthcare professional before attempting this exercise.

Seated thoracic rotation

  1.   Start by sitting on a bench or chair with your knees bent and feet flat on the ground.

  2.   Place a foam roller between your knees and hold it in place by squeezing your knees together.

  3.   Sit up tall and cross your arm to your shoulders.

  4.   Slowly rotate your upper body to one side, leading with your shoulder, while keeping your hips and knees facing forward.

  5.   Hold the rotation for a few seconds, feeling a stretch in your mid-back and chest.

  6.   Return to the starting position and repeat the rotation to the other side.


Remember to breathe deeply and try to increase the range of motion with each rotation. This exercise can help improve thoracic mobility and flexibility.

Backswing with resistance band 

  1.   Start by securing a resistance band under your lead foot (for right-handed golfers, this would be the left foot, and for left-handed golfers, it would be the right foot).

  2.   Hold the other end of the resistance band with both hands, and stand in your golf posture with your feet about shoulder-width apart.

  3.   Begin the backswing by rotating your torso away from the target while keeping your lead arm straight and allowing your trail heel to come off the ground slightly.

  4.   As you reach the top of your backswing, pay attention to the resistance band's tension, feeling a stretch in your torso and arms.

  5.   Slowly return to the starting position, maintaining tension on the band and repeating the motion for several reps.

This exercise helps strengthen the muscles involved in the golf swing and improves rotational mobility, which can contribute to a more powerful and consistent swing. Be mindful of your body's positioning and maintain smooth, controlled movements throughout the exercise.

Airplane exercise (thoracic and hip rotation)

  1.   Stand with your feet in a staggered stance, with one foot in front of the other. This position is sometimes referred to as an inline lunge position.

  2.   Start the exercise by pulling the band across your chest, keeping your arms straight and engaging your core rotate your torso and reach toward your front foot (the foot of the leg that's in front) with one hand, keeping your arms straight and maintaining tension on the band.

  3.   Return to the starting position and reach with the other hand to the same foot and repeating the steps.

This exercise is effective for developing rotational power and stability in the golf swing and engages the muscles required for a controlled and powerful swing. It also helps in training the body for separation between the upper and lower body, which is crucial for an efficient golf swing.

Image by Steven Shircliff

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