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Suspension Trainer Side-Straddle Golf Swings
A suspension trainer rotational exercise mimicking a golf swing that targets the obliques and core to build rotational power; commonly scaled by adjusting foot stance width or movement speed.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Traps, Glutes, Hip Flexors, Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts, Medial Delts
Lats
6/10Traps
5/10Upper Traps, Lower Traps
Glutes
4/10Glute Max
Hip Flexors
4/10Iliopsoas
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the suspension trainer overhead and stand facing the anchor point. Assume a wide straddle stance with knees slightly bent, holding the handles with both hands extended at chest height.
- Rotate your torso and hips to one side, pivoting on the ball of the trailing foot.
- Keep your arms straight and eyes following your hands during the backswing.
- Drive through the hips and rotate the torso forcefully to the opposite side.
- Pivot the back foot to allow full hip rotation during the follow-through.
- Return to the starting position with control.
Coaching Tips
Form Cues
- Pivot the feet
- Drive with hips
- Arms straight
- Eyes follow hands
- Core tight
Breathing
Inhale during the backswing, exhale forcefully as you drive the rotation across the body.
Tempo
2-0-1
Range of Motion
Rotate as far as comfortable while maintaining straight arms and tension on the straps.
Safety
Safety Notes
- Ensure feet pivot to protect knees
- Maintain tension on straps throughout
Spotting
Not recommended; ensure the anchor point is secure.
Common Mistakes
- Bending the elbows
- Planting feet firmly
- Rounding the back
- Using only arms
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip rotation
- Shoulder external rotation
- Thoracic spine mobility
Build Up First
- Basic core engagement
- Familiarity with TRX stance
- Hip hinge proficiency
Also known as
TRX Golf Swing, Suspension Rotational Swing, Suspension Core Swing, Side-Straddle Golf Swing
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