Seated Russian Twist

Try this Exercise to Help Develop Your Mid-Section - and More Power in Your Golf Swing

By Sean Cochran

Too often, amateur golfers limit their potential because of a lack of golf strength. They do not have the flexibility, balance, endurance, strength, or power to swing the club most effectively. Improving your golf strength is a combination of cross-specific exercises that improve your body around your swing.

One of my favorite golf strength exercises is the Seated Russian Twist. This exercise develops the mid-section of your body. Its movement pattern is cross-specific to the rotation that occurs in your golf swing. It develops strength, endurance, and power in the lower back, abdominals, and obliques (side abdominals) - all of which are used extensively in the golf swing.

Listed below are the steps involved in performing this exercise. I strongly suggest if you have not performed an exercise like this type before to take it slow. Make sure you are in good health and cleared by your physician before performing a strenuous physical activity.

Seated Russian Twist
• Golf muscles trained: Obliques, Lower Back, Abdominals, and Deep Core Stabilizers
• Exercise benefits: Ideal for improving power in your golf swing.

Step 1: Sit on the floor with knees bent, feet and knees together, heels pressed to floor, and toes pointed upward.

Step 2: Clasp the hands together and place in front of the stomach.

Step 3: Lean back until the abdominals "turn on." (If you do not feel the abdominals contract, you gain little from this exercise.)

Step 4: Begin by rotating the torso (shoulders and chest) to the right as far as possible, as in the photo below. Focus on rotating the entire upper body, not just the arms, allowing the head to track behind the arms and shoulders. Pause at the farthest point of rotation and then return to the center. Keep those abdominals turned on!

Step 5: Next rotate to the left, following the same guidelines. Return to the starting position and repeat to the right.

Step 6: Repeat. Perform 15-25 repetitions.

This exercise is just one of many you should incorporate in a comprehensive golf/power fitness program. The great thing about an organized golf power fitness program is that it can take less than 15 minutes a day to see dramatic improvements in your game. You don't have to spend countless hours in the gym pumping iron.

Photos courtesy of BioForce Golf; used with permission

About the Author
Sean Cochran is a well-known golf fitness instructor who travels the PGA Tour regularly working with, among others, Phil Mickelson. To learn more about Sean and his golf fitness programs visit his Web site at www.seancochran.com.