Golf Exercise to Increase Swing Speed: Roll Down Exercise with Lauren McMillin

Build Abdominal Strength and Mobilize the Spine

Abdominal strength is critical for developing a strong athletic posture, and can also determine how much power and distance you get on your swing.

A Roll Down exercise can help strengthen the core muscles while also mobilizing the spine.

Watch the instructional video with Lauren McMillin below or read the transcript beneath to get started.

Video Guide

Step-By-Step Instructions

1. Come to a seated position and grab a golf club.

2. Sit up tall, making sure that you're sitting evenly on your sit bones, right beneath the hips.

3. Hold the club out in front of you, hands are a little bit wider than the shoulders.

4. Plug your shoulders back into their sockets.

5. From here, tuck your tailbone under, scoop the belly, and start to roll down.

6. Pause about halfway, trying to keep your feet on the floor, and then use your core muscles to lift yourself back up and lengthen your spine.

7. And then you'll do that again. Scoop the belly, round back, heel stay down and then use the core strength to pull you up and lengthen the spine.

A Note on Back Pain

If you experience any lower back pain, pause once you start to feel the pain. Back out of it, and that's your limit, and then you'll link them back up and start again. So scoop the belly round back using the core strength and then pull yourself back up and relax.

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How can mobilizing the spine improve my golf swing?

Mobilizing the spine can help increase flexibility and range of motion, allowing for a more fluid and efficient golf swing. This can also help reduce the risk of injury.

How does strengthening the core muscles help improve my golf swing?

Strong core muscles help stabilize the body during the golf swing, allowing for a more efficient transfer of energy from the lower body to the upper body. This results in more power and distance in your shots.

About Lauren

With extensive training in Chain Reaction Biomechanics, Lauren McMillin’s main focus is to assist athletes in cultivating integrated joint and muscle stabilization, improve their mobility, achieve a greater range of motion, and learn sport-specific kinematic sequencing. 

Lauren’s YoGolf Performance is based on the science of the biomechanics of the golf swing.  The combination of exercises Lauren focuses on will lead to all athletes feeling better and perform their best, regardless of age, experience, or injury.

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