Increase Club Head Speed with these Anti-Rotation Exercises

Anti-rotation exercises are a great way for golfers to increase their club head speed without having to go to the course.  We love using these movements at our South Tampa studio because they improve core strength without putting too much stress on the back like certain common core exercises can (e.g. sit-ups). Specific anti-rotation exercises can help golfers increase core stability & rotational power while minimizing common swing faults. That’s why they’re extremely beneficial to the individuals in our South Tampa golf fitness program.


Several aspects of our golfers’ fitness that we focus on in our South Tampa golf fitness program are power production, disassociation, and core control. There are numerous anti-rotation exercises you can do that can improve these fitness components. The following videos describe three specific anti-rotation movements that golfers should do to improve their game.

Bird dogs

Set up in the quad ped (hands & knees) position. Extend your right hand and left foot (contralateral) forward as far as possible. Return the right hand and left foot back to the starting position then extend your left hand and right foot forward as far as possible. Repeat the sequence for 5-10 reps on each side. If you want a more challenging version, lift your knees 1 inch off the ground while performing the bird dogs.

This movement enhances shoulder & hip mobility, core stability, and lower back strength.

Resistance band pallof press

Stand perpendicular to the attachment point with your feet about hip width apart. Grab one handle of a resistance band with both hands and hold it tight to the center of your chest. Starting with tension on the resistance band slowly press the handle straight out as far and slowly pull it back to your chest. Minimize any rotation towards the attachment point as you push and pull the band. Perform 5-10 reps on each side.

This movement enhances elbow mobility, core stability, and upper body strength.

Farmers carry

Grab two heavy weights with both hands and hold them near your hip pockets. Squeezing the handles of the weights, begin walking deliberately as possible. Walk approximately 10-15 feet then turn 180 degrees and return to your starting position. Minimize any side bending or swinging of the arms. Repeat movement for the desired number of sets.

This movement enhances grip strength, core stability, and proprioception.





If you’re ready to experience how ant-rotation movements can improve your golf game, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.