This article originally appeared in the October issue of NCGA Golf Magazine
By Taylor Foos with Lexi Lowe
Golf is a rotational game. We must achieve mobility first but need a foundation of strength throughout our range of motion in order to stay healthy and perform better.
"Strengthen your core" should incorporate multiple planes of movement with different resistance and speeds. The movements we share here focus on your hips and midsection with the goal of being able to generate powerful, explosive force while maintaining stability and control--crucial for maximizing swing speed and accuracy.
Both movements below can be performed with kettlebells (KB) or dumbbells (DB). I prefer KBs for their depth and challenge, but DBs for their accessibility and simplicity.
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Gladiator Deadlifts: Begin standing tall with feet close together (hip-width or closer) and two weights positioned just outside each midfoot. As with all resistance training, brace your core with a breath first. Hinge primarily at the hips by pushing them back, then reach across your body with your left hand to grab the weight on your right side. Drive through your legs to pick up the weight and return to standing. While holding that weight, reach across to pick up the opposite weight and return to standing. Place both weights straight down. Count both weights as one rep—complete 5-6 reps for 5-6 sets.
If you're new to deadlifting, start with trap bar deadlifts, progress to single-arm KB or DB deadlifts to build midline stability, then add Gladiator deadlifts to your program
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Weighted Lower Half Twists: Lie flat on your back holding one weight fully extended over your shoulder, with your opposite hand extended flat on the ground. Bring your legs straight up toward the ceiling. Use the weight to anchor your shoulder down as you rotate your hips and drop your legs sideways toward the floor opposite your weighted arm. As soon as your outer foot touches the floor, rotate from your hips to return to starting position. Complete 10 reps per side for 5-6 sets.
For mobility limitations or beginners: start with bent knees and progress to straight legs.
Taylor Foos is the strength and conditioning coach at Golf Garage in San Jose, as well as co-owner of Myo Performance in San Jose, CA. He has worked with youth athletes since 2003 and in the fitness industry since 2013 specializing in youth fitness and performance. Lexi Lowe, the model used to demonstrate, has already committed to Cal Poly-San Luis Obispo for 2030.