Hinged Single Arm Twisting Press
This is the type of exercise I love because it trains the entire kinetic chain, not just individual muscles. Golfers don't generate power with their arms, they generate it from the ground, transfer it through the hips and core, and finally deliver it through the upper body. This exercise teaches exactly that.
Recommended Programming
- Warm-Up/Movement Prep: 2 sets of 8 repetitions per side using light resistance.
- Power Development: 3–4 sets of 5–8 explosive repetitions per side.
- Strength & Coordination: 3 sets of 8–10 repetitions per side.
- Golf Performance Circuit: 2–3 sets of 10 controlled repetitions per side.
Front View
Hinged Single Arm Twisting Press Instructions
- Set the cable at its highest setting.
- Grab one handle with a neutral grip and step away from the cable machine with your back towards the machine.
- Place your feet in a 7 iron stance and while keeping your stomach tight hinge forward like you are addressing the ball.
- In this exercise your lead leg is the opposite leg that is holding the cable.
- Start with your weight on your trail leg.
- Just before the next step engage your abdominals to create a posterior pelvic tilt.
- While shifting your weight to your lead leg, use your glutes and quads drive your lead hip up and back with your lead leg.
- Using the power from your lead leg drive use your obliques and abdominals to side bend and continue using your abdominals to rotate your torso around, allowing you to drive the cable down.
- Pause at the forward position and notice your abdominal strength at that position.
- Slowly return to the starting position and repeat.
- After you finish the desired number of sets, perform on the other side.
Side View
Side View
Primary Muscles Used
Tips
- Begin every repetition by loading into your trail hip.
- Keep your chest proud throughout the movement.
- Drive from the ground up.
- Let your hips initiate the rotation.
- Press only after your hips begin moving.
- Maintain a neutral spine.
- Finish balanced over your lead leg.
- Control the return.
- Exhale as you press.
- Keep your shoulders relaxed.
- Focus on sequencing rather than resistance.
- Imagine making a powerful golf swing with every repetition.
Common Mistakes
- Pressing with the Arm First: Initiate the movement from your legs and hips before extending your arm.
- Not Shifting Your Weight: Load into the trail leg and transfer your weight smoothly into the lead side.
- Standing Up Too Early: Maintain the hip hinge until the movement naturally brings you into your finish position.
- Rotating Only the Shoulders: Allow your hips and torso to rotate together to generate power efficiently.
- Twisting Through the Lower Back: Generate rotation from your hips and thoracic spine while keeping the lumbar spine stable.
- Losing Balance at the Finish: Finish each repetition under control with your weight centered over your lead leg.
- Using Too Much Weight: Select a resistance that allows smooth sequencing rather than forcing the movement.
- Allowing the Cable to Pull You Back: Control the return and resist the cable throughout the eccentric phase.
- Relaxing the Core: Keep your abdominal muscles engaged throughout the exercise.
- Moving Too Quickly: Prioritize smooth, athletic sequencing over rushing the movement.
Tim's list of benefits for the Hinged Single Arm Twisting Press
- Develops proper trail-side loading and lead-side force production.
- Reinforces efficient weight transfer during the golf swing.
- Improves rotational power from the ground up.
- Strengthens the glutes, core, and upper body simultaneously.
- Enhances lower body stability throughout the swing.
- Improves coordination between the hips, torso, and arms.
- Builds anti-rotational core strength.
- Helps generate greater clubhead speed through improved sequencing.
- Encourages better balance during and after impact.
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