Fitness & Warm-Up · Drill
A Simple Exercise for a Better Upper Body Turn
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A limited upper body turn often makes golfers sway or stand up in the backswing. Improve it with one simple exercise. No equipment needed. Get on your hands and knees. Put one hand behind your head. Turn that elbow down toward your other arm. Then turn it up toward the ceiling as far as you comfortably can. Do ten on each side. Move slowly and keep breathing. A freer turn makes good posture and contact easier.
The drill
- Hands and knees, one hand behind your head.
- Turn the elbow down.
- Then turn it up.
- Ten each side.
- Move slowly and breathe.
Why it works
On hands and knees, your hips and lower back are held in place, so the turn has to come from your upper back. That is the same part of the body that should rotate in the backswing. If it turns freely, you do not need to slide your hips sideways or lift your chest to make room for the swing. That makes it easier to hold your posture and strike the ball.
Common mistakes
- You let your hips shift back toward your heels as you turn.Keep your hips over your knees and turn only from the upper back.
- You rush the reps and swing the elbow with momentum.Move slowly and pause briefly at the end of each turn.
- You hold your breath while you turn.Breathe out as the elbow rotates up and breathe in as it returns.
How you'll know it's working
- Your elbow rotates up toward the ceiling a little farther than it did in your first few reps.
- In your backswing, your head and hips stay steadier and you sway less.
- You stay in your posture through impact, and your contact feels more centered.
Make it easier or harder
Easier: Reduce the range, turn only as far as is comfortable, and do fewer reps on each side.
Harder: Pause for two slow breaths at the top of each turn, or do the turn after a few practice swings so you can compare how your backswing feels.
Common questions
How often should I do this upper body turn exercise?
You can do it before a round or a practice session, or on any day you want to loosen up. It takes about five minutes and needs no equipment.
Why do I sway in my backswing?
Swaying often happens when your upper body does not turn far enough, so your hips slide to make up the difference. Improving upper back rotation can help, but stop if anything hurts.
