Primary: Back, Abdominals (latissiums, erector spinae, abdomini)
Secondary: Legs (quadrizeps, ischiocrurale M.)

The golf rotation is ideal for mobilizing and improving the mobility of the spine. The back is always straight or is in a light lordosis.

The following figures illustrate the exercise Flexed Arms and Hands Together:

sling-training_Golfrotation_Arme gebeugt und Hände beieinander_1.jpg sling-training_Golfrotation_Arme gebeugt und Hände beieinander_2.jpg
Suspension Training Back Exercises

Starting Position

The upper body is upright, the knees are bent at 90 to 120 degrees and the body weight is on your heels. The arms are bent about 90 degrees, the elbows are close to the body and the palms facing each other. Your eyes focus the point of suspension.

Final Position

The arms and shoulders are turned to one side. Arm and leg positions are unchanged. The view is in the direction of rotation. The hip and the lower body remains straight and aligned with the point of suspension.

Movement 1

The arms and shoulders are turned sideways until a clear tension in the back and abdominal muscles can be felt, your view moves with the direction of rotation.

Movement 2

Then the upper body is rotated to the other side.


Attempts to perform the movement only from the upper body, without changing your arm and leg position.