Contrary to popular belief, you can improve your golf swing without picking up a club.

“In the weight room, I have my golfers perform a Physioball Russian Twist to develop hip and core strength,” says Sean Cochran, who has trained Phil Mickelson and Corey Pavin. “Strengthening the core is important to the golf swing, because that is where the majority of the swing’s rotational movements occur,” Cochran says.

Here, Cochran explains the Physioball Russian Twist and how performing it 3 times a week can help recruit speed and generate power in your swing.

Physioball Russian Twist
• Lie on physioball so only back of head and shoulders are resting on it
• With feet flat on ground, elevate hips so they are in line with shoulders and knees
• Clasp hands, then fully extend arms
• Rotate torso left and right

Sets/Reps: 3×15-25
Adaptation: After perfecting technique, perform while holding light weight or medicine ball
Benefits: Using a physioball forces your core and hips to stabilize and hold position, which is required for the golf swings postural position. The twist creates rotational strength.
Coaching Points: Do not drop hips // Rotate only torso and core // Avoid moving arms back and forth

Physioball Russian Twist
• Lie on physioball so only back of head and shoulders are resting on it
• With feet flat on ground, elevate hips so they are in line with shoulders and knees
• Clasp hands, then fully extend arms
• Rotate torso left and right

Sets/Reps: 3×15-25
Adaptation: After perfecting technique, perform while holding light weight or medicine ball
Benefits: Using a physioball forces your core and hips to stabilize and hold position, which is required for the golf swings postural position. The twist creates rotational strength.
Coaching Points: Do not drop hips // Rotate only torso and core // Avoid moving arms back and forth