The Best Strength Exercise for Golfers

What is the best exercise we can recommend for golfers who are feeling good, moving well, and pain free? This move should create incorporate as much of the forces used in the golf swing as possible while still challenging the nervous system and musculoskeletal system as possible. In most cases, one will take from the other, but if there was one move that could improve strength at the most important region, while integrating multiple planes of motion, it would be the kickstand hinge with rotation.

The kickstand hinge with rotation

First, there is no one best exercise for golfers. A well-rounded strength and conditioning program are necessary. Further, addressing specific (measured) restrictions in mobility and motor control should also be targeted for golf performance and longevity in golfers young and old. That being said, the kickstand hinge with rotation weighted is a great well-rounded move that can be extremely challenging.

The benefits of the kickstand hinge with rotation

The primary benefit here is loading the hamstring, glute, and lumbar spine paraspinals while they are lengthening. We get an eccentric controlled contraction that is driven by pressure and force pressing down through the foot, helping to teach and integrate ground reaction forces. As we rotate through the hinge, the muscles around the glute and pelvis lengthen even more and we drive an internal rotation pattern at the hip. This internal rotation similar to what we need in the trail side hip in the backswing and the lead side hip in the downswing. We can work to maximize the hip joints comfortability in internal rotation, the strength and feel required to get into internal rotation, and add significant resistance and strength around the joint.

Here, are reaching and rotating works through the sagittal (flexion and extension) plane and the transverse (rotation) plane. By being in a unilateral or single leg position, we are also shifting weight into the lead side and resisting excessive lateral movement, making this a tri-planar exercise.

Case study

I had a golfer (a few golfers, actually), that needed improvements to hip mobility, motor control through hip internal rotation, and to improve strength and the ability to produce forces through the ground to move the hip and pelvis. After addressing hip mobility specifically, integrating it with pelvic control and feel through the foot, we were ready to put some pieces together with the kickstand hinge with rotation. Check out just a few of these hip mobility moves and pelvis integration drills below…

Hip 90/90

Supine cross connect

Heavy banded turns

Into hip kbell swing

DNS hang with turn

Conclusion

The kickstand hinge with rotation is one of the most comprehensive strength exercises golfers can incorporate into their training. By combining lower-body loading, rotational control, ground force production, and core stability, it challenges many of the same movement qualities required in an efficient golf swing. The exercise develops strength and resilience through the hips, trunk, and lower body while reinforcing the ability to create and transfer force through multiple planes of motion. Whether the goal is improved performance, increased clubhead speed, or enhanced durability throughout the golf season, the kickstand hinge with rotation is a valuable addition to a well-rounded golf fitness program.