Golf Club Rotations: The Mid-Back Mobility Drill Every Golfer Needs

When it comes to generating power and maintaining control in your golf swing, thoracic spine mobility—aka mid-back rotation—is a major key. One of the simplest and most effective golf mobility drills to unlock this potential is what we call Golf Club Rotations (also known as PVC Rotations).

Whether you’re warming up for your round or dialing in mobility before a training session, this exercise helps separate your upper and lower body, improve rotation mechanics, and prepare you to swing with more speed and less restriction.

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Why Mid-Back Mobility Matters for Golfers

Your thoracic spine (T-spine) is built to rotate. Unfortunately, many golfers develop stiffness from sitting, lifting, or swinging without adequate warm-up or mobility prep.

Limited mid-back mobility can lead to:

• Overuse of the lumbar spine (low back)
• Swaying or sliding in your swing
• Loss of posture
• Early extension
• Shoulder compensation or discomfort

That’s why Golf Club Rotations are essential: they restore motion where it’s supposed to happen and improve segmental control between your hips and shoulders.

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How to Perform Golf Club Rotations

All you need is a golf club and a box, bench, or stable surface. Here’s how to execute this mobility drill with precision:

Phase 1: Thoracic Rotation Only

1. Stand tall with one foot elevated on a box or bench (your “track stance”).
2. Rest the golf club across your shoulders.
3. Begin rotating through your upper back toward the elevated leg side.
4. Keep your hips square and avoid shifting or leaning.
5. Perform 8–10 controlled rotations per side.

Phase 2: Figure-8 Rotations

Once comfortable, begin creating figure-8 motions with your shoulders while maintaining the same stance. This adds complexity and dynamic control.

• Rotate toward the elevated side
• Dip slightly, then rotate away while maintaining stability
• Repeat for 6–8 figure-8 reps

Phase 3: Integrated Lower Body (Reverse Lunge to Rotation)

1. Start in a standing position
2. Step back into a half reverse lunge
3. As your rear knee drops, rotate the torso toward the lead leg side
4. Drive up and place the lead foot on the box
5. Rotate toward that elevated foot
6. Repeat for 6–8 total reps per side

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Why It Works for Golf

This mobility series trains what we call “dynamic dissociation”—the ability to move the upper and lower body independently but with purpose. It mirrors the exact demands of the golf swing where your pelvis initiates and your upper body follows through with rotation.

Benefits include:

• Enhanced thoracic spine rotation
• Better separation of torso and hips
• Improved sequencing and power output
• Reduced compensation from the low back or shoulders
• Improved swing consistency and ball striking

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How to Program Golf Club Rotations

Use this in your A Block (Warm-Up Phase) of any training session or pre-round prep.

✅ Pair with:

• Supported Stork Turns (for hip IR/ER and single-leg stability)
• Bear Holds with Pull-Throughs (for core anti-rotation)
• Hip CARs for Golf (to unlock usable range of motion)
• Side Plank Rear Delt Raises (for frontal plane control and pulling pattern activation)

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Want to Maximize Your Warm-Up Routine?

Integrating Golf Club Rotations into your pre-round or pre-workout mobility series is a simple way to create lasting improvements in your swing. The more mobile and stable your mid-back is, the more powerfully and safely you can rotate.

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Ready to Move Better and Swing Faster?

Join our full-body golf fitness programs at Kinetix Golf Performance for mobility, power, and performance that translates directly to the course.