Hinged Abdominal Driving Row
This is my very favorite exercise for golf. This will help you with sequencing and overall power, both crucial to a long drive.
Primary Muscles Used
Hinged Abdominal Driving Row Instructions
- This one's a doozy.
- Most of the exercises your focus can be a little off and you will still get the benefit, this one is not like that, you must be precise and you must focus on the correct muscles.
- Set up the cable start point at the lowest setting and put on a single handle.
- Step back away from the machine and hinge forward.
- Let your arm stretch out completely.
- Start with your weight on your trail leg.
- Shift your weight to your lead leg, as you shift your weight drop down slightly on your lead leg, like you are sitting into a squat.
- Make sure your knee does NOT bow out past your foot, allowing this to happen is the first step in worsening or developing a sway.
- Drive your leg back, exactly the same as you would drive your leg when driving the golf ball.
- This does not mean slowly straighten your leg a little or just swivel your hip, this means DRIVE your leg, it should be fast and hard.
- A split second after you start your leg drive you contract your abdominals/obliques on your trail side to drive your free hand shoulder down.
- This is the very confusing part for a few reasons, the weight is on your lead leg side so it feels like you should be using that side and pulling, but the weight in that hand is just a counterweight, we want to use the obliques on the same side that you would if you were swinging a club.
- The reason the abdominal contraction needs to happen "a split second later" is because we are trying to work on sequencing as well. Most people will do the whole motion at one time, it needs to be sequenced the same as you want your kinematic sequence in your golf swing.
- Finish the motion by pulling your lead side shoulder blade back as far as you can, it does not matter if you pull the handle back all the way.
- Slowly return to start and repeat.
- Don't feel like you need to go from one rep right to the next, it's ok if you stop and reset for a second and then do it again. It is much more important that you do one at a time properly.
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Benefits for the Hinged Abdominal Driving Row
- Strengthens the glutes and hips – Builds power in the gluteus maximus and hip extensors, which are essential for driving the ball with force and maintaining a balanced swing.
- Helps sequencing - This movement will help you improve your kinematic sequence giving you more power and consistency in your swing.
- Increases rotational power – A strong glute and core connection helps transfer energy efficiently from your lower body through your torso to your club.
- Most golfers do not use their abdominals properly in their swing, this will help you learn how to.
- Improves weight transfer and balance – Trains you to push through your heels and control your center of gravity, leading to smoother transitions and better follow-through.
- Boosts core engagement – Engages the deep abdominal and pelvic muscles that stabilize your torso — crucial for swing accuracy and control.
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