Golf Exercises with Bands: Seated Band Rotations for Core Rotation
If you’re looking to add rotational strength and core control to your golf swing, seated band rotations are a must. Among the most effective golf exercises with bands, this move isolates thoracic rotation, reinforces postural control, and increases the separation between your upper and lower body—key for a more powerful and consistent swing.
The best part? All you need is a resistance band and a place to anchor it. Whether you’re in your home gym, hotel room, or on the road with your travel kit, this exercise travels with you.
Why Seated Band Rotations Work for Golfers
Golf is a rotational sport. But if your thoracic spine (mid-back) and core can’t rotate efficiently, you’ll lose speed, consistency, and potentially overuse your lumbar spine or hips. Here’s why seated band rotations are so valuable:
- Thoracic Mobility: Improves rotation through the upper spine, which is crucial for maintaining swing posture and generating torque.
- Core Control: Teaches you to rotate through your midsection while keeping the lower body stable—a principle known as disassociation in golf training.
- Portable Strength Builder: Bands create variable resistance, meaning tension increases as you rotate, challenging the eccentric and concentric phases.
How to Perform the Seated Band Rotation
Setup:
- Sit tall on a bench, plyo box, or even the floor with your legs extended or crossed.
- Attach a resistance band at chest height to a stable anchor to your left side (for clockwise rotation).
Execution:
- Hold the band with both hands at chest level, elbows slightly bent.
- Rotate your torso to the right, pulling the band across your body while keeping your pelvis still.
- Pause briefly at end range, then return slowly to the start.
- Repeat 10–12 reps, then switch to the other side.
Form Focus:
- Sit tall with a neutral spine—don’t let your back slump.
- The movement should come from your mid-back, not just your arms.
- Engage your core throughout to resist compensations from the hips or low back.
Coach’s Tip: Keep your lower body “quiet”—the rotation is isolated through your thoracic spine, just like in the top of your backswing.
Why Bands Are Ideal for Golf Rotational Exercises
Unlike machines or free weights, bands offer a unique training stimulus:
- Variable Resistance: Tension increases through the movement, especially in the end range, which is key for golf swings where power is generated at maximum rotation.
- Eccentric Control: The return phase challenges your core to control deceleration, helping reduce injury risk and improve club control.
- Lightweight & Portable: Easily pack into your bag for hotel workouts, warm-ups on the range, or at-home training.
Bands also allow you to safely train isometric holds—great for working on stability at the top of the backswing or during transition.
Where This Fits in Your Golf Workout
- Warm-Up Activation: Light band work is perfect before hitting the range or teeing off.
- Strength Sessions: Add this into your band rotation circuit along with banded sumo walks, banded deadlifts, or Pallof presses.
- Mobility Work: Use after thoracic foam rolling or open-book mobility drills to solidify movement gains.
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