Push Power & Rotation
(Week 7, Golf Performance Boost)Day Overview
This session focuses on enhancing rotational power, shoulder stability, and muscular twitch response critical for a powerful and smooth golf swing. The exercises are selected to promote mobility, control, and explosive rotational movement while maintaining moderate intensity. The sequence begins with a compound movement to activate the chest and shoulders, followed by rotational stability work, and finishes with a dynamic push exercise to reinforce power transfer. Emphasis is placed on controlled reps, proper form, and engaging core and stabilizer muscles to support injury prevention and mobility.
Exercises
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• Flat Dumbbell Press
Lie flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward. Keep your feet flat on the ground and engage your core. Press the dumbbells upward until your arms are fully extended, ensuring the weights stay in line with your chest. Lower the dumbbells slowly back to the starting position, maintaining control throughout. Keep your elbows at about a 75-degree angle during the movement to reduce shoulder strain. Maintain a neutral spine and avoid arching your back excessively.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 7-8, focusing on controlled movement and full range of motion. Use moderate dumbbell weight to ensure proper form and muscle engagement. This exercise activates the chest and shoulders, supporting pushing strength and stability for rotational power. Keep your shoulder blades retracted and avoid locking elbows at the top to maintain joint health.
Working Sets:
4
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• Standing Kettlebell Rotational Swings
The Standing Kettlebell Rotational Swings is a dynamic exercise that combines the hip hinge movement of a kettlebell swing with a rotational twist to engage the core and improve rotational power. To perform, stand with feet shoulder-width apart, holding a kettlebell with both hands in front of your hips. Hinge at the hips, keeping your back flat, and swing the kettlebell back between your legs. As you drive your hips forward to swing the kettlebell upward, rotate your torso to one side, allowing the kettlebell to swing diagonally across your body. Control the movement as you lower the kettlebell back between your legs, then repeat on the opposite side. Maintain a slight bend in the knees, keep your core engaged, and avoid over-rotating to prevent strain. This exercise targets the hips, glutes, core, shoulders, and improves rotational power and stability.
Prescribed Sets:
Execute 4 sets of 10-12 reps per side with an RPE of 7-8. Focus on explosive hip drive and controlled rotation, mimicking the golf swing's rotational force. Use a kettlebell or medicine ball, emphasizing core engagement and rotational stability. This movement enhances neuromuscular coordination and twitch muscle response, vital for explosive swings.
Working Sets:
4
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• Medicine Ball Push-Up with Rotation
Begin in a standard push-up position with one hand placed on a medicine ball and the other hand on the floor, shoulder-width apart. Keep your body in a straight line from head to heels. Lower your chest toward the floor by bending your elbows, maintaining core engagement. As you push back up, rotate your torso and lift the arm on the medicine ball side, reaching upward to perform a torso twist. Alternate sides with each repetition, ensuring controlled movement and proper form. Keep your hips stable and avoid sagging or piking during the exercise. This movement targets the chest, shoulders, triceps, and engages the core for rotational stability.
Prescribed Sets:
Complete 3 sets of 8-10 reps per side with an RPE of 7-8. Start in a push-up position with one hand on a medicine ball, perform a push-up, then rotate your torso and reach the opposite hand towards the ceiling, mimicking a rotational push. Focus on controlled movement, core stability, and shoulder control to improve rotational strength and mobility while reinforcing pushing power.
Working Sets:
3