Discover Four Exercises for a More Powerful Backswing with Adam Boyd-Brown

If you’re above a certain age, as in you remember when your phone had a little antenna and the most exciting thing you could do with it was Snake. You’ll know that bad backs and golf go together like Steak and Chips.

You’ve either been the one suffering with it, or at least 1 member of your 4-ball will constantly be on standby in case it goes again. Around 20% of golf injuries occur at the lower back, making it the most susceptible area to them. The ageing process is a constant battle, for every decade after the age of 30 you lose around 5% of muscle mass per decade without strength training.

This impacts not just on how you fill out a t-shirt or make heads turn on the beach, but also on how strong and mobile your joints and bones become. So we need to help you fight back by focusing on the right areas with your exercise. I’m going to put on my golf-science-geek hat right now and tell you that the 3 areas that perform the most work in the golf swing are.

Lower Back (21.3–26.5%) Right Hip (17.2–20.5%) - For left handers this is the left hip Mid Back (17.8–19.5%) Your lower back (also known as Lumbar Spine), only allows for about 10 degrees of rotation

To put it into context, Rory Mcilroy exhibits around 110 degrees of shoulder turn, which means that the lower back is contributing less than ten percent to that. This means we need to help you get as much rotation as possible out of your hips and mid back to take the strain off the lower back.

Below are 4 exercises you can do AT HOME to help you increase your ability to swing powerfully without turning yourself into a broken human pretzel.

Hip 90/90 with Lean

T-Spine Rotation with Arm Sweep

Banded Clamshells

Banded Rotations

Perform these exercises for 3-5 rounds for 5-10 reps each side a couple of times per week and watch your tee-shots sail further than ever before.

(p.s.) If you're ready to level up your game through a better approach to your exercise…I've got something special for you.

A completely FREE 3-week training program that I call ‘The Bombers Blueprint’, designed specifically for golfers like you.

It’s created to help golfers new to strength training get on the road to longer drives and a body that looks better in their polo shirt with just 3 sessions a week.

Curious? Check out the ‘Bombers Blueprint’ program HERE.

And if you have any burning questions, feel free to reach out at adam.boyd-brown@builtbybrown.co.uk, find me on Instagram @builtbybrownpt, or connect on LinkedIn.