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Download AppIntermediate Golf Mobility and Power
A 25-minute golf-focused session to improve hip/torso mobility, stability, and rotational power.
Intermediate Golf Mobility and Power
A 25-minute golf-focused session to improve hip/torso mobility, stability, and rotational power.
Warm-Up: Mobility for Rotation
Loosen the spine and open hips/upper back to prepare for rotational work.
Stability Circuit
Brace gently (as if preparing for impact) and keep ribs down.
Rotational Patterning
Rotate through hips and upper back; keep your low back quiet.
Power and Cool-Down
Short power work followed by a brief downshift to finish feeling loose.
Rotational Chain from Hips to Clubhead
The 90/90 Hip Switch and World's Greatest Stretch directly mobilize the hip capsule and thoracic spine — the two joints most responsible for swing arc and X-factor separation. Glute Bridge and Dead Bug then build the proximal stability that lets those mobile segments transfer force without energy leaking through your lumbar spine.
Why Amateurs Lose Power at Impact
Most handicap golfers stall rotation through the hitting zone because their anti-rotation strength can't match their mobility gains. The Pallof Press trains your obliques and deep core to resist lateral trunk shift, while the Band Wood Chop grooves the diagonal fascial line that mirrors your actual downswing pattern under load.
Sequencing Mobility Before Power Pays Off
This session follows a mobility-to-stability-to-power progression — unlocking range first, then owning it under tension, then expressing it explosively. The Medicine Ball Rotational Throw at the end is your neural anchor: perform each throw with maximal intent so your nervous system encodes the new movement range as a speed pattern, not just a stretch.