TRX Twist and Throw

The Twist and Throw is a great overall power exercise.  It really helps with creating a whip in your hips and your shoulders, giving your swing an added boost.

Golf Fitness Exercises

Primary Muscles Used

Standing Row Muscles Used

Twist and Throw Instructions

  • Use the TRX Rip Trainer and choose a band that is heavy for you.
  • Anchor at chest height.
  1. Put both arms straight out in front of you, step away from the anchor to create some resistance, and angle your body so at the finishing point the elastic band is gently touching your trail arm.  (If you don't start out this way, you will throw yourself off balance when you whip the band across your body).
  2. Keeping your arms at chest height, rotate your body and stretch your arms back towards the anchor point.
  3. Right as you begin to feel a stretch in your torso and shoulders, begin rotating your hips forward and drive up with your lead leg.
  4. Use your abdominals to bring your torso around and to pull off of your lower bodies momentum.
  5. Right as you begin to rotate your torso forward, bring your arms forward by using your shoulders, back, and chest, creating a large whip motion.
  6. Bring the bar back to the start and repeat.
  7. Perform on both sides.

Full Speed

Twist and Throw

Slow Motion

Exercise Band Standing Row Demonstration

Tim's list of benefits for the Twist and Throw

  • Great full body explosive exercise for overall power.
  • This exercise will greatly increase your stretch and contraction of all your transition points.
  • This exercise will help your kinematic sequence become more efficient.

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