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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Band Golf Rotation with Hip Drive. Today we add a progression below it for people building the pattern from scratch, and a medicine ball deceleration drill above it for those ready to train actual rotational power.
The golf swing has three phases most recreational golfers train only one of. The backswing and downswing get all the attention. The deceleration phase — the absorption of rotational force after ball contact — gets almost none. This is where elbow and lower back injuries accumulate over thousands of swings.
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PROGRESSION 1: STANDING HIP TURN WITH BAND (BEGINNER)
Best for: People new to rotational training, those returning from a back injury, or anyone who wants to isolate hip drive before adding upper body rotation.
How to do it:
Stand with feet shoulder-width apart, a light resistance band looped above the knees
From a slight squat position, drive the left hip laterally to the left as far as comfortable
Return to center, then drive the right hip to the right
The focus is entirely on the hip movement — the shoulders stay square throughout
15 reps each direction, 2 sets
This isolates the hip initiation that must precede upper body rotation in an efficient swing. Most recreational golfers initiate with the shoulders, which is why they lose power and strain the lower back. Training the hip drive as a separate movement pattern before adding the upper body builds the correct sequence.
PROGRESSION 2: BAND GOLF ROTATION WITH HIP DRIVE (INTERMEDIATE)
Sunday’s featured exercise. The key sequencing cue:
The band is pulled by the hips moving away from the anchor, not by the arms pulling
If the arms are initiating the movement, the band tension will be felt primarily in the hands and forearms — correct this by consciously delaying the arms until the hips have already begun to move
At full rotation, the lead knee should be straight and the lead foot fully planted — this is the same position as impact and the seconds immediately after in the swing
3 sets each direction, 8 to 10 reps
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PROGRESSION 3: MEDICINE BALL ROTATIONAL THROW (ADVANCED DECELERATION)
Best for: People who perform the band rotation with clean mechanics and want to train actual rotational power and the deceleration that protects the spine and elbow at follow-through.
How to do it:
Stand sideways to a solid wall, 3 to 4 feet away, a light medicine ball (4 to 6 lbs) held at hip height
Initiate the movement with the hips rotating away from the wall — exactly as in the band exercise
As the hips rotate, allow the arms to swing the ball forward and throw it against the wall
Catch the rebound with soft hands — do not catch it rigidly. The catching and absorption is the deceleration phase
Reset, rotate the hips back, and repeat
8 to 10 throws per side, 3 sets
The soft catch is the point: the muscles that decelerate the rotational movement after ball contact in a golf swing are the same muscles that prevent the follow-through from injuring the spine and elbow. Training deceleration directly is what most rotational training programs miss entirely.
COMING UP
Saturday closes out Issue #41 with the golf fitness equipment toolkit and the complete pre-round warm-up sequence that most touring professionals use and most recreational golfers have never tried.
Still moving forward,
— The SIM60 Team
SIM60 content is for educational and motivational purposes only and is not medical advice. Please consult your own healthcare provider before starting any new stretch, strength move, or exercise routine. Any equipment mentioned is for illustration only — SIM60 receives no commissions or affiliate fees.
— The SIM60 Team
Still in Motion — Because slowing down isn't in the plan
