Golf Swing Rotation Drills

Introduction

Proper rotation in the golf swing is essential for power, accuracy, and consistency. Many amateur golfers struggle with either over-rotating or under-rotating, which leads to inconsistent ball striking. As a PGA Associate, I emphasize developing efficient rotation through targeted drills that build flexibility, strength, and muscle memory. This guide covers key drills to improve your rotation and maximize your swing potential.

1. Fundamentals of Golf Swing Rotation

  • Separation Between Upper and Lower Body: The ability to turn the shoulders while maintaining a stable lower body is crucial.

  • Proper Hip Turn: The hips should rotate smoothly without excessive sway.

  • Spinal Stability: A controlled rotation ensures balance and power.

  • Posture and Alignment: A good setup allows for optimal rotation throughout the swing.

2. Drills to Improve Rotation

1. Wall Shoulder Turn Drill

Purpose: Increases shoulder rotation awareness and prevents sway. How to Do It:

  • Stand with your back against a wall, feet shoulder-width apart.

  • Cross your arms over your chest.

  • Rotate your shoulders to the right (backswing direction) while keeping your lower body stable.

  • Hold for a few seconds, then rotate to the left (downswing direction).

  • Repeat 10 times on each side.

2. Resistance Band Rotation Drill

Purpose: Develops strength and flexibility for better rotation control. How to Do It:

  • Attach a resistance band to a stable object at chest height.

  • Hold the band with both hands in a golf posture.

  • Rotate your upper body against the band’s resistance, mimicking a backswing.

  • Slowly return to the starting position.

  • Perform 10 reps on each side.

3. Medicine Ball Rotational Throws

Purpose: Builds explosive power and proper sequencing in rotation. How to Do It:

  • Stand in a golf posture holding a light medicine ball.

  • Rotate your upper body back, then explosively throw the ball against a wall or to a partner.

  • Focus on using core muscles for power.

  • Perform 8-10 reps per side.

4. Alignment Stick Hip Rotation Drill

Purpose: Encourages proper hip turn while maintaining stability. How to Do It:

  • Place an alignment stick through your belt loops.

  • Rotate into your backswing while keeping the stick level with the ground.

  • Rotate into your downswing, ensuring the stick moves through impact efficiently.

  • Perform 10 slow, controlled reps.

5. Chair Drill for Lower Body Stability

Purpose: Prevents excessive lateral movement and improves core rotation. How to Do It:

  • Stand next to a chair, ensuring your lead hip is just touching it.

  • Rotate into your backswing without letting your hip move away from the chair.

  • Rotate into your downswing without excessively driving your hips forward.

  • Perform 10 reps focusing on controlled motion.

3. Applying Rotation Drills to Your Swing

  • Warm Up Before Practicing: Dynamic stretching enhances mobility.

  • Use a Mirror or Video Feedback: Ensures you are performing the drills correctly.

  • Incorporate Drills into Your Routine: Practicing a few drills before hitting balls reinforces muscle memory.

  • Focus on Smooth and Balanced Rotation: Rushing can lead to poor sequencing and inconsistent shots.

Conclusion

Mastering rotation in the golf swing is key to generating power and accuracy. These drills will help you build flexibility, strength, and control, leading to a more efficient and consistent swing. Regular practice and attention to proper mechanics will make a significant difference in your ball-striking ability. Start incorporating these drills today to improve your golf swing rotation!

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