How to Perform the TRX Golf Swing (Opposite Hands)

Also Known As: TRX golf swing with rotation, resistance band golf swing 

Targets: Shoulders, upper back, core muscles including the rectus abdominis, obliques, and erector spinae (lower back), and the lower body for stability and balance. 

Equipment Needed: TRX straps or thick resistance bands for modification 

Level: Beginner to Intermediate

Ask any golfer what their number one challenge is, and there’s a good chance they’ll say their swing. Makes sense, right? After all, it’s the swing mechanics that dictate how hard you’ll hit the ball, how far, and definitely how straight it will go. 

The TRX golf swing exercise engages and strengthens the muscles needed for stability, which will help keep you connected to the ground so you can hit the ball farther with better consistency. 

While the TRX golf swing is designed to take your body through the foundational moves of a basic golf swing, it is not an exact replica of your actual swing. The TRX suspension trainer will help you to engage muscles used in key golf movement patterns while training your shoulder girdle to fully rotate with strength and ease. The suspension cables also create an environment of instability that requires you to recruit your core muscles to perform the move properly and stay connected to the ground.

Benefits

The TRX golf swing specifically targets the shoulders, upper back, and core muscles throughout the entire movement. The muscles of the lower body—the quads, glutes, and hamstrings—play a role in balance and stability, especially during the rotational phase of the exercise.

Your core muscles are involved in most, if not all, of the movements you perform daily. This includes day-to-day activities, exercises in the gym or during athletic events, and basic movements such as rotation, flexion, and extension, which explains why they play such a significant role in golf swing mechanics.

Practicing the movement pattern of the TRX golf swing can help you develop a better range of motion, primarily through the upper thoracic spine, shoulders, hips, and ankles. 

Additionally, the TRX golf swing can help strengthen your core which may lead to reduced back pain, improved balance, and better flexion, extension, and rotation of your trunk. Stronger core muscles can also boost your fitness and athletic performance. 

Step-By-Step Instructions

1. Start by standing in front of a set of TRX straps. They should be attached to an anchor point above your head. 
2. Shorten the straps as much as you can. You'll want to make sure to maintain tension in the straps the entire time. 
3. Grasp the handles just like you would your golf club. Left hand and left palm faces down and right palm faces up. 
4. Take a step out to the side until your feet are wider than shoulder-width apart, with a slight bend in your knees. This helps create a solid base for the movement. 
5. Extend your arms straight out in front of you. They should be slightly lower than chest height. This helps to engage the muscles in the movement pattern that will help you be successful in your golf swing, but it does not exactly replicate the motion of your swing. 
6. Put tension down in the straps with both hands and start to rotate to the top of the golf swing movement. Focus on getting a full shoulder turn. 
7. Keep your head looking down as if you have your eyes on the ball. 
8. At the top of the movement, your arms should look like they do when you’re getting ready for the downswing.
9. Start the downswing with the lower body. Make sure your base is stable, so you stay connected to the ground. Your upper body will follow and “swing” the TRX straps toward the other side of your body. This puts your body in a position of power as you move toward the impact position. 
10. Pause, then return the straps and body to the starting position (the middle). 

Common Mistakes

The TRX golf swing requires you to have a certain level of strength, flexibility, and mobility to perform the move with proper form and technique. Here are some common mistakes to avoid during this exercise. 

A Weak Base

While the focus of this move seems to be mostly on the upper body, the strength and stability of your lower body is just as important. You should be able to perform this move while in a golf stance, knees slightly bent, back flat, and feet wider than shoulder-width apart. This connection to the ground is key to generating maximum power and rotation. 

Core Not Engaged

This exercise requires you to engage your core throughout the entire movement. If you relax these muscles, you risk dipping your lower back which can lead to low back pain. Additionally, not engaging these muscles can cause you to lose power through the rotational phase of the exercise. 

Loose Suspension Straps

For this exercise to be effective, the straps need to be the correct length and tension. Shorten them as much as you can so there is constant tension in the straps when you extend your arms out in front of you and throughout the movement.

Modifications and Variations

The TRX golf swing exercise can be performed in a variety of ways and with different equipment.

Need a Modification?

If you don’t have access to a set of TRX straps, no problem. Thick, long resistance bands and loops work great as a modification for this exercise. Anchor them like you would the TRX straps, but rather than putting your hands in a set of handles, you grasp the loop. Follow the same instructions: keeping tension in the resistance bands, eyes down like you’re looking at the ball, and rotating back to the top of your swing. Pause and continue through the downswing portion of the movement. 

Up for a Challenge?

If you’ve mastered the basic TRX golf swing exercise, you might want to make it more advanced. An excellent way to make this move more difficult is to increase the speed of the movement. If you want to challenge your lower body, add a squat to the move. Perform a squat with the TRX straps at the starting position (before you begin the first phase of the movement), then again, after the downswing when you return to the center. 

Safety and Precautions

Being able to execute this movement properly requires flexibility and mobility in your hips and shoulders. If you have any limitations or physical conditions that prevent you from rotating, consider talking with a personal trainer or physical therapist. They can watch you perform the exercise to ensure you can execute it with proper form. 

If you feel back pain or shoulder and upper body pain during any part of this movement, stop what you’re doing and check your form. You may need to modify or decrease how far you rotate until you have enough mobility and flexibility to handle the full movement. If the pain continues, discontinue the exercise and talk with your doctor or a physical therapist before trying it again. 

Try It Out

Incorporate this move and similar ones into one of these popular workouts:

• A Weight Training Program for Golfers
• TRX Mountain Climbers
• 7 Stretches and Flexibility Exercises for Golfers