Renegade rows


Renegade rows develop core, hip and shoulder stability as well as lumbo pelvic control.

In this move your core muscles have to work very hard to stabilise your spine and stop your lower back from rotating.

This is great exercise for golfers as it helps create separation and coil in the swing. It also reduces the risk of lower back injuries.


Assume a tall press-up position with a dumbbell in each hand. Ensure that your feet are quite wide apart and stable and your hips aren’t too high.

With one dumbbell rested on the floor, row the other upwards with your other arm. Keep your abs engaged to prevent any rotation through the movement.

Alternate each arm, whilst maintaining a stable plank position.


Keep the move controlled. Don’t go too heavy to begin with. Aim to do six-eight reps on each arm.

Lateral lunge


This is a great exercise to get you working in the frontal plane and for improving hip mobility and stability.

It helps you work on your weight transfer and it really targets the primary muscles that are used in the acceleration phase of the downswing.

If you are new to this exercise I would start by incorporating this into your warm up using just your own bodyweight.


Start in a tall standing position. Then step one leg out to the side, keeping both feet facing forwards. Load this leg with your weight by squatting into it, whilst keeping the other leg stretched out and straight.

Put your weight into your heels and keep your chest up. Push yourself off the floor with your loaded leg and return to your starting position.


Start by doing six on each side using only your bodyweight.

Once you are more comfortable loading the leg and driving off  it, try holding a little weight up to your chest or raise your arms above your head.

Overhead med-ball slam


Medicine ball slams are one of the simplest and easiest ways to develop explosive power.

This exercise helps you improve your ability to transfer energy through the core from the lower body to the upper body.

It will train your core as the muscles need to stabilise and brace as you transfer energy into the ball and smash it into the floor.


To perform the exercise, start with a 4-6kg medicine ball – nothing too heavy as the aim of the exercise is to perform it fast and explosively.

Come up onto your toes and raise the ball above your head. Once fully extended, contract your abdominals and drive your chest down so that you slam the ball into the ground. Pick the ball up and repeat.


Start by performing three sets of six reps.

Take care not to do too many and fatigue yourself too much. You want to ensure that each slam is just as explosive as the previous one.

Rachael Tibbs is a TPI L2 Certified Golf Fitness Professional, who specialises in golf-specific strength and conditioning.

Visit or follow her on Twitter @Dynamic_Golf


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