3 Exercises Every Golfer Should Be Doing (But Probably Isn’t)

Build strength, improve mobility, and add power to your swing — without spending hours in the gym.

Want more distance, better control, and fewer aches after a round?

Most golfers focus on their swing mechanics — but if your body can’t move the right way, no amount of swing practice will fix it.

At Chippewa Valley Movement, we work with golfers across the Chippewa Valley to build stronger, more mobile bodies that can handle the demands of golf — and that starts with training smarter.

These 3 exercises are simple, effective, and game-changing when done consistently.

1. 90/90 Hip Transitions

Why it matters: Golf is a rotational sport — and your hips should be the driver. But most golfers lack the mobility and control needed for proper hip rotation.This drill improves internal and external rotation, helping you load into your trail hip and rotate cleanly through your swing.

How to do it:

• Sit on the floor with both knees bent at 90 degrees

• Keep your torso tall and rotate your legs side to side

• Focus on control, not speed — keep your hips level

✅ Great for: Hip mobility, low back relief, smoother weight shift

2. Bear Position Shoulder Taps

Why it matters: A stable core equals better power transfer. Without it, your swing leaks energy — and your lower back pays the price.This drill trains core stability, shoulder control, and cross-body coordination — essential for consistent rotation.

How to do it:

• Start in a bear crawl position (knees under hips, knees hovering off the floor)

• Tap one shoulder with the opposite hand, slowly

• Avoid shifting or twisting — stay stable

✅ Great for: Core stability, shoulder strength, swing balance

3. Half-Kneeling Cable or Band Rotations

Why it matters: This exercise builds rotational strength from the hips and core — not the arms.It directly translates to a stronger, more powerful golf swing.

How to do it:

• Kneel on one knee, holding a resistance band or cable at chest height

• Rotate your torso away from the anchor point, keeping your hips stable

• Control the return — don’t let the band pull you back too fast

✅ Great for: Rotational control, power, spine-friendly swing training

Train for the Game — Not Just the Gym

Golf-specific rehab and performance training isn’t about doing more — it’s about doing the right things to support your body on the course.

At Chippewa Valley Movement, we combine rehab principles with performance training to help golfers:

✅ Avoid pain ✅ Improve consistency ✅ Increase swing power ✅ Stay on the course longer

Want a Personalized Golf Performance Plan?

We help golfers in Eau Claire, Chippewa Falls, Altoona, Lake Hallie, and the surrounding areas build strong, resilient bodies through movement-based care.

👉 Click here to request your Free Discovery Visit. Let’s assess your mobility, strength, and movement patterns — and get you back to playing your best, pain-free golf.