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Increase distance with anti-rotation exercises



Golf is a rotational sport. This means that for us to make an efficient golf swing, our bodies need to rotate. By rotating our body in our golf swing, we are able to utilize our body’s energy so that we can generate more club head speed that will translate to increased distance.

Even though it is our arms that are swinging our golf club, it is in fact our body’s rotation that is generating the power and the speed to swing our arms and the club. So I suppose it would be somewhat logical to think that if we just turned our bodies faster, then we would be able to generate more speed and hit the ball further, right? Well, even though that presumption is not entirely inaccurate, it is unfortunately not entirely that simple either.

For you to understand what I mean, I need to go into more depth and give you some basic understandings of how the human body moves biomechanically in the golf swing, so bear with me.

In an efficient golf swing, our body doesn’t make just one movement turning back and through, but rather it is divided up into different segments that turn at separate moments in the swing. When done efficiently, our body will work in a pattern where one segment of our body reaches peak speed then slows down abruptly so that it can transfer energy to the next segment of the body, and as that part reaches peak speed then it too has to slow down abruptly so that it too can transfer its energy on to the next segment — and so on and so on. When firing correctly, this amazing ability to leap frog energy from one segment to the next is what’s called the kinematic sequence in the sports science world.

Now in order for us to turn these segments faster, they must have the ability to slow down faster. One of the major reasons that we aren’t able to just rotate faster naturally in our swings is because we don’t have the ability to create the segmental stabilization needed so that we can slow down faster. And when we don’t have efficient stopping power, then we lose control of our speed — and that can lead to serious injury. So in order for us to prevent injuries, our brain simply puts in a breaking system that prevents us from moving fast enough to cause any damage.

My good friend, mentor and colleague Jason Glass from the Tour Performance Lab in Vancouver uses this great analogy of a putting a race car engine in a Honda Civic. The Civic’s chassis simply won’t be able to handle the torque and the loads from the power of the race car engine, so it will explode under the stress’s of explosive acceleration and abrupt cornering. The same would happen if our body had all this speed, but not the strength and stability to support it in our golf swing.

In order for our brains to release the safety brakes — so that we can make a faster golf swing — we have to convince it that we have sufficient stopping power so that we won’t self-destruct. How? We simply have to build a chasis strong enough to control our horsepower, and one of the most efficient ways to do that is by strengthening our body to resist rotation first. This is where anti-rotation exercises are an excellent way to strengthen the appropriate muscles that are used to stabilize your body in your golf swing.

Anti-rotation with a single-arm plank.

Anti-rotation with a single-arm plank.

Take, for instance, a traditional core strengthening exercise such as the plank, which involves holding ourself in the top of a push-up. Now, if we remove one of our arms from the hold, we will become less stable and our body will want to fall over in the direction of the arm we’ve lifted. So to prevent our body from falling over, we will need to activate and recruit the necessary muscles to help stabilize our body. By training these muscles in different variations, we are building our body’s breaking system up so that we will have the ability to improve our segmental stabilization in our golf swing for us to transfer energy more efficiently from one segment to the next. This allows us to move faster and create more clubhead speed.

The video above gives you a few variations of how you can train anti-rotation so that you can increase distance in your golf game. Enjoy.

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Adam is a PGA Professional and TPI Certified Fitness and Medical Coach. He enjoys working with golfers of all ages and levels of expertise, and his approach is to look at every golfer as an individual to try to help them achieve their goals as effectively and efficiently as possible. He is also the author of two books: The Golfers Handbook - Save your golf game and your life! (available on iTunes and Amazon) And his new book, My Mind Body Golf Coach Adam also offers online lessons and offers a monthly membership to help golfers stay committed to the process of improvement. All this and more can be ordered through his website "The golf swing may be built from the ground up, but the game of golf is built from the head down" - My Mind Body Golf Aside being an author, Adam is also a public speaker, doing workshops and lectures introducing concepts of athletic movement for golfers of all ages and levels of expertise.



  1. Mbwa Kali Sana

    Dec 27, 2017 at 8:14 am

    Adam,You are right with the kinematic sequence :too many golf instructors teach you “positions “and not how to move in the proper sequence .Great SAM SNEAD siab that a long time ago :he was a self taught golfer who found out by himself in hitting stones with a stick .Now who can teach you the right kinematic sequence .The only one who does that teaching today is PAUL WILSON with his IGNITION GOLF site .

  2. Aaron Merritt

    Sep 3, 2016 at 5:32 pm

    Great article but bad Honda Civic analogy. There have literally been thousands of Civics with race car engines installed that have not “blown up”.

  3. BSGolf

    Sep 2, 2016 at 3:08 pm

    I wouldn’t trust any “golf professional” that has their clubs in their bag backwards…

    • Double Mocha Man

      Sep 2, 2016 at 3:54 pm

      I wouldn’t trust a “golf professional” with a huge stereo speaker like that. It looks like a trash bin.

  4. Tim J

    Sep 2, 2016 at 1:54 pm

    This article started so strongly and finished so flat. You are right on about the kinematic sequence but a little strengthening will do little for your swing. How about you offer people a way to actually FEEL which muscles should be working and in what order. Then they can do what you are speaking of. Telling people in any field to get stronger or more stable won’t help them learn a complex skill and golf is definitely a complex skill.

    • Steve S

      Sep 7, 2016 at 5:49 pm

      Not sure I agree. Golf is a complex skill played at a pro level. But if you want to play to a 10 handicap, not so much. Golf instruction has mystified and complicated the swing so much that it seems complex. There are a few out there that have a simple approach that is also repeatable. Ron Sisson, Tom Pezzuti, the Graves Bros. to name a few…. Getting fit does help, but for me flexibility is more important than gaining strength. I’ve gained swing speed by getting more flexible, not stronger….

  5. Jordan

    Sep 2, 2016 at 1:19 pm

    Adam, great article. What is the subject of the new book due out this year referred to in your bio?

    • Adam Stevenson

      Sep 3, 2016 at 12:34 pm

      Jordan, thank you for your interest. If your interested in following the progress with my new book, then please follow it on facebook under the title/name: My Mind Body Golf.

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The Wedge Guy: Short game tempo



One of my favorite things to do is observe golfers closely, watching how they go about things from well before the shot to the execution of the swing or stroke. Guess the golf course has become kind of like going to the lab, in a way.

One thing I notice much too often is how “quick” most golfers are around the greens. It starts with grabbing a club or two from the cart and quickly getting to their ball. Then a few short jabs at a practice swing and usually a less-than-stellar result at a recovery.


If you are going to spend a morning or afternoon on the course, why hurry around the greens? I tend to be a fast player and despise five-hour rounds, but don’t fault anyone for taking a few seconds extra to get “right” with their recovery shot. You can still play “ready golf” and not short yourself in the close attention to execution. But let me get back to the specific topic.

Maybe it’s aggravated by this rush, but most golfers I observe have a short game tempo that is too quick. Chips, pitches and recoveries are precision swings at less than full power, so they require a tempo that is slower than you might think to accommodate that precision. They are outside the “norm” of a golf swing, so give yourself several practice swings to get a feel for the tempo and power that needs to be applied to the shot at hand.

I also think this quick tempo is a result of the old adage “accelerate through the ball.” We’ve all had that pounded into our brains since we started playing, but my contention is that it is darn hard not to accelerate . . . it’s a natural order of the swing. But to mentally focus on that idea tends to produce a short, choppy swing, with no rhythm or precision. So, here’s a practice drill for you.

  1. Go to your practice range, the local ball field, schoolyard or anywhere you can safely hit golf balls 20-30 yards or less.
  2. Pick a target only 30-50 feet away and hit your normal pitch, observing the trajectory.
  3. Then try to hit each successive ball no further, but using a longer, more flowing, fluid swing motion than the one before. That means you’ll make the downswing slower and slower each time, as you are moving the club further and further back each time.

My bet is that somewhere in there you will find a swing length and tempo where that short pitch shot becomes much easier to hit, with better loft and spin, than your normal method.

The key to this is to move the club with the back and through rotation of your body core, not just your arms and hands. This allows you to control tempo and applied power with the big muscles, for more consistency.

Try this and share with all of us if it doesn’t open your eyes to a different way of short game success.

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The Wedge Guy: The core cause of bad shots



You are cruising through a round of golf, hitting it pretty good and then you somehow just hit an absolutely terrible shot? This isn’t a problem unique to recreational golfers trying to break 80, 90, or 100 — even the best tour professionals occasionally hit a shot that is just amazingly horrible, given their advanced skill levels.

It happens to all of us — some more frequently than others — but I’m convinced the cause is the same. I call it “getting sloppy.”

So, what do I mean by that?

Well, there was a USGA advertising campaign a while back feature Arnold Palmer, with the slogan “Swing Your Swing.” There’s a lot of truth to that advice, as we all have a swing that has — either frequently or occasionally – produced outstanding golf shots. While there is no substitute for solid mechanics and technique, I’ve always believed that if you have ever hit a truly nice golf shot, then your swing has the capacity to repeat that result more frequently than you experience.

The big question is: “Why can’t I do that more often?”

And the answer is: Because you don’t approach every shot with the same care and caution that you exhibit when your best shots are executed.

To strike a golf ball perfectly, the moon and stars have to be aligned, regardless of what your swing looks like. Your set-up position must be right. Your posture and alignment have to be spot-on. Ball position has to be precisely perfect. To get those things correct takes focused attention to each detail. But the good news is that doing so only takes a few seconds of your time before each shot.

But I know from my own experience, the big “disrupter” is not having your mind right before you begin your swing. And that affects all of these pre-shot fundamentals as well as the physical execution of your swing.
Did you begin your pre-shot approach with a vivid picture of the shot you are trying to hit? Is your mind cleared from what might have happened on the last shot or the last hole? Are you free from the stress of this crazy game, where previous bad shots cause us to tighten up and not have our mind free and ready for the next shot? All those things affect your ability to get things right before you start your swing . . . and get in the way of “swinging your swing.”

So, now that I’ve outlined the problem, what’s the solution?

Let me offer you some ideas that you might incorporate into your own routine for every shot, so that you can get more positive results from whatever golf swing skills you might have.

Clear your mind. Whatever has happened in the round of golf to this point is history. Forget it. This next shot is all that matters. So, clear that history of prior shots and sharpen your focus to the shot at hand.

Be precise in your fundamentals. Set-up, posture, alignment and ball position are crucial to delivering your best swing. Pay special attention to all of these basics for EVERY shot you hit, from drives to putts.

Take Dead Aim. That was maybe the most repeated and sage advice from Harvey Penick’s “Little Red Book”. And it may be the most valuable advice ever. Poor alignment and aim sets the stage for bad shots, as “your swing” cannot be executed if you are pointed incorrectly.

See it, feel it, trust it. Another piece of great advice from the book and movie, “Golf’s Sacred Journey: Seven Days In Utopia”, by Dr. David Cook. Your body has to have a clear picture of the shot you want to execute in order to produce the sequence of movements to do that.

Check your grip pressure and GO. The stress of golf too often causes us to grip the club too tightly. And that is a swing killer. Right before you begin your swing, focus your mind on your grip pressure to make sure it isn’t tighter than your normal pressure.

It’s highly advisable to make these five steps central to your pre-shot routine, but especially so if you get into a bad stretch of shots. You can change things when that happens, but it just takes a little work to get back to the basics.

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Stickney: To stack or not to stack at impact?



As you look at the impact positions of the best players in the world, you will find many different “looks” with respect to their body and club positions. Some of these impact positions might even appear unique, but don’t be fooled. They all have one thing in common: preserving the players’ balance throughout the impact interval! In fact, if you are not in-balance, then you will lose power, consistency, and have trouble controlling your launch dynamics from shot to shot.

This balance is a necessary key to playing well and one area that can be easily understood with a few graphics shown on GEARS 3D. As you examine the photo in the featured image, you can see a few things:

  • The player on the left has “fallen” backwards through impact slightly moving his head out of the circle established at address
  • The player on the right is more stacked at impact — meaning that his chest, zipper and hands are all in the same place at the same time (within reason)
  • The player on the left has reached this same position in the swing with different segments of the body reaching the ball at different times
  • There will be a difference of impact shaft lean between the two players due to one player reaching impact “together” and the other shoving his hands more forward as he falls back
  • The player on the right is more “connected” through impact…won’t be the longest hitter but will be able to find the ball in the fairway more often
  • The player on the left is putting more pressure on the rear portion of the lower back which could have a potential for injury if he’s not careful

Now, obviously there are pro and cons to both positions. Overall, if you want to be consistent and in-balance more often that not, I would suggest you try your best to focus on being “stacked” when you hit the ball.

Let’s dive in a touch deeper to show you what happens physiologically on 3D when you fall back through impact and I think it will really drive the point home.

  • At address notice the Vertical Spine Number 96.2, this is showing us where the spine is positioned at address
  • You can see the head is in the center of the bubble

  • On the way to the top of the swing you can see that the spine has moved “away” from the target laterally a slight bit to 98 degrees
  • The head has dropped downward and has also moved laterally as well- more lean over the right leg to the top

Now here is where the problem comes in…as you work your way to the top, it’s ok of your head moves a touch laterally but in transition if it stays “back” while your hips run out from under you then you will begin to fall backwards on the way to your belt-high delivery position.

  • We can see at the delivery position that the spine has continued to fall backwards as the hips rotate out from under the upperbody
  • When this happens the hands will begin to push forward- dragging the handle into the impact zone
  • Whenever you have too much spin out and fall back the hands move forward to accommodate this motion and this reduces your Angle of Attack and decreases your dynamic loft at impact
  • This will cause balls to be hit on the decent of the club’s arc and reduce loft making shots come out lower than normal with a higher spin rate and that means shorter drives

Now let’s examine impact…

  • The player on the left has reached impact in a more disconnected fashion versus the player on the right as you compare the two
  • The player on the right has a shaft lean at impact that is less than a degree (.75) while the player on the left has a much more noticeable forward lean of the shaft thereby reducing dynamic loft at impact

  • The player on the left’s spine has moved from 96.2 to 112.9, a difference of 16.7 degrees while the player on the right has only moved back a few degrees. We know this because his head has stayed in the bubble we charted at address
  • The hips have run out from under the player on the left in the downswing and this causes the head to fall back more, the hands to push forward more, and the impact alignments of the club to be too much down with very little dynamic loft (as also shown in the photo below)

Whenever the hips turn out from under the upper body then you will tend to have a “falling back effect of the spine and a pushing forward of the hands” through impact.  Notice how the hips are radically more open on the player on the right versus the left- 27.91 versus 42.42 degrees.

So, now that we can see what happens when the hips spin out, you fall back, and you fail to be “stacked” at impact let’s show you a simple way you can do this at home to alleviate this issue.


  • A great drill to focus on being more stacked at impact is to make slow motion swings with the feeling that the upper portion of your arms stay glued to your chest
  • These shots will be full swings but only 20% of your total power because the goal here is connection which allows everything to reach impact together and in-balance
  • The second thought as you make these swings is to pay attention to your head, if you can focus on allowing it to stay “over the top of the ball” at impact you will find that it will stay put a touch more so than normal. Now this is not exactly how it works but it’s a good feeling nonetheless
  • Once you get the feeling at 20% speed work your way up to 50% speed and repeat the process. If you can do it here then you are ready to move up to full swings at top speed

Finally, don’t forget that every golfer’s hips will be open at impact and everyone’s head will fall back a touch — this is fine. Just don’t over-do it! Fix this and enjoy finding the ball in the fairway more often than not.

Questions or comments? [email protected]





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