Targets: Shoulders, upper back, core muscles including the rectus abdominis, obliques, and erector spinae (lower back), and the lower body for stability and balance.
Equipment Needed: TRX straps or thick resistance bands for modification
Level: Beginner to Intermediate
Ask any golfer what their number one challenge is, and there’s a good chance they’ll say their swing. Makes sense, right? After all, it’s the swing mechanics that dictate how hard you’ll hit the ball, how far, and definitely how straight it will go.
The TRX golf swing exercise engages and strengthens the muscles needed for stability, which will help keep you connected to the ground so you can hit the ball farther with better consistency.
While the TRX golf swing is designed to take your body through the foundational moves of a basic golf swing, it is not an exact replica of your actual swing. The TRX suspension trainer will help you to engage muscles used in key golf movement patterns while training your shoulder girdle to fully rotate with strength and ease. The suspension cables also create an environment of instability that requires you to recruit your core muscles to perform the move properly and stay connected to the ground.
- Start by standing in front of a set of TRX straps. They should be attached to an anchor point above your head.
- Shorten the straps as much as you can. You’ll want to make sure to maintain tension in the straps the entire time.
- Grasp the handles just like you would your golf club. Left hand and left palm faces down and right palm faces up.
- Take a step out to the side until your feet are wider than shoulder-width apart, with a slight bend in your knees. This helps create a solid base for the movement.
- Extend your arms straight out in front of you. They should be slightly lower than chest height. This helps to engage the muscles in the movement pattern that will help you be successful in your golf swing, but it does not exactly replicate the motion of your swing.
- Put tension down in the straps with both hands and start to rotate to the top of the golf swing movement. Focus on getting a full shoulder turn.
- Keep your head looking down as if you have your eyes on the ball.
- At the top of the movement, your arms should look like they do when you’re getting ready for the downswing.
- Start the downswing with the lower body. Make sure your base is stable, so you stay connected to the ground. Your upper body will follow and “swing” the TRX straps toward the other side of your body. This puts your body in a position of power as you move toward the impact position.
- Pause, then return the straps and body to the starting position (the middle).