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Golf: The Body - Swing Connection

How to Establish or Activate the body-swing connection before a round.


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The importance and huge positive effects from doing this pre-round activation exercise cannot be underestimated.

I’m demonstrating a disassociation and activation exercise here (see image below) that helps to activate the glute and core muscles and enhances the body-swing connection.

Disassociation drills are great core exercises for golfers that improve separation of upper body and lower body.

Here’s how you do it:

  • Place the mini band (I use the green mini resistance band from Blackroll) above the ankles

  • Come into your normal golf set-up stance and cross the arms at your wrists

  • Breathe in and out for a couple of rounds here while focusing on activating the lower body and core muscles (in my online training plans I teach you how to do that)

  • Come into a back swing, rotating from the torso only while the lower body remains super stable.

  • Return to the set-up position and repeat 5 times on both sides.

For my strong golfers community, I’m able to give a 15% discount on your BLACKROLL order. Simply use the code 'LP_GOLF_15’ at checkout. (Affiliate link)


or click here for our selection of resistance bands:


Wait, pre-round what?

It’s as simple as it sounds: exercises done before a round of golf that activate specific muscles in preparation for the golf swing.

These exercises can be integrated AFTER the dynamic mobilisation. My dynamic warming up routine is on the Fundamental Routines.


The above example is just one of the many activation exercises that can help improve performance through key swing performance indicators such as driving distance, accuracy and clubhead speed. Additionally, it can improve on-course performance through feeling more energised, having a really well prepared and balanced nervous system and decreasing chances of overuse injuries.

And I know that you know....Warm-ups don't start with your wedge, they start with your body.

Working with resistance bands is a fantastic tool I have always integrated into my coaching programs! However, it does require pre-caution and a bit of know-how. And from what I see happening on the Instagram world*, I know this final note of mine isn't underrated:

Never place the band on top of the joint. Place the band either above or below the joint.

* That's why it's so important to check in or consult with your coach before trying out any exercises you see on Instagram.


Liesbeth Pauwels

is passionate about modern sport psychology and ancient eastern philosophy, she continuously moves towards re-establishing balance in the body and mind, for herself and for her clients.

Her mission is :

"to develop a strong healthy golf community that plays golf forever"!

With a decade over professional experience as a golf movement coach, she also has worked with Jason Glass, the Dutch Golf Federation, the PGA of Holland, GOLF.NL and helped thousands of golfers all over Europe.

She graduated from the University of British Columbia in Vancouver, Canada with a degree in Kinesiology - the study of human performance. She is a Titleist Performance Institute Certified Fitness & Junior Level 3, SuperSpeed Golf Certified Level 3 & is also a registered certified Yoga Teacher.


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