Build Stronger Rotary Power For More Speed & Better Movement
Build Stronger Rotary Power For More Speed & Better Movement
When it comes to power in the golf swing, rotation is everything.
It’s the foundation for creating coil in your backswing, transferring energy through the body, and building the clubhead speed you’re actually capable of. When your rotation is limited, you’ll feel it straight away — speed drops, compensations creep in, and consistency becomes harder to find. It also puts more pressure on your lower back, which is why so many golfers end up feeling tight or sore after a round.
But it’s not just a “golfer thing.” Rotation is a fundamental human movement. Keeping your spine mobile, reducing mid-back stiffness, staying athletic as you age — all of that comes back to being able to rotate well. The better you rotate, the better you move, and the less likely you are to get injured do simple everyday tasks.
Where Rotational Power Actually Comes From
Rotary power isn’t just about turning your shoulders. It’s a coordinated effort from your entire kinetic chain. Your obliques drive and control the movement. Your lats link your upper body to your hips. Your deep core keeps your spine stable. Your glutes anchor the pelvis and help you create force. And your hips act as the base everything rotates around.
When those muscle systems work together, rotation becomes smoother, stronger, and far more efficient — which is why it has such a big impact on both your speed and your overall movement quality.
The Exercise: Half Kneeling Chop
One of the simplest and safest ways to train rotation properly is the half-kneeling chop.
Set yourself up tall in a half-kneeling stance, with your hips square, and your band or cable set high to low. From there, rotate through your torso. Ensuring as you pull across your body you keep your hands in front of your sternum your and your glutes engaged to keep your hips steady. Exhale as you pull and control the return — that slow phase is where your obliques really have to work.
You should feel your core bracing, your hips staying locked in, and the rotation happening through your mid-section, not your arms. If it feels arm-dominant, slow it down and reset.
Programming
Golfers (Performance Lab)
3-5 sets × 8 reps each side
Strong band/cable tension
Control the return for maximum benefit
Everyday Athletes (Vitality Lab)
2–3 sets × 10 reps each side
Lighter resistance
Technique first, tension second
This works beautifully inside strength blocks, power phases, or as part of your warm-up routine.
Why This Works So Well
The half-kneeling position forces your hips and pelvis to stabilise while your torso rotates — exactly what both golfers and everyday athletes need. It strengthens the sling systems that create real power while improving posture, balance, and trunk control.
Stronger rotation = improved performance and better daily movement.
Need Help Understanding Your Own Rotation?
If rotation feels limited or inconsistent, there’s usually a mobility or stability issue underneath it — and your training should reflect that.
We break down the specific reason your rotation is limited during a TPI Golf Fitness Screen or a Mobility Assessment in the Vitality Lab.
If you want to figure out exactly what’s holding your rotation back — mobility, stability, or strength — message me on WhatsApp and we’ll map out your next steps.
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