The Best Exercises to Improve Your Backswing

The backswing is a fundamental part of the golf swing. It’s the initial movement where everything starts: lifting the club, loading the body, rotating the torso… If the backswing isn’t properly executed, it’s very difficult for the rest of the shot to come out as you expect. Luckily, there are specific exercises that can help you improve this phase and achieve a smoother, more powerful, and consistent swing. Here are the best ones, explained clearly for all levels.

Why is the backswing so important?

A good backswing allows you to generate power without losing control of the club. It also creates the right conditions for a correct downswing. When the backswing is messy, short, or forced, the body tends to compensate incorrectly, causing errors like slicing, off-center hits, or loss of distance.

Exercise 1: Torso rotation with the club behind your back

This exercise is ideal to improve torso rotation, which is essential in the backswing.

How to do it:

• Place a golf club or broom behind your back, resting on your shoulders.
• Take your golf stance, with knees slightly bent.
• Rotate your torso toward the backswing side (right if you’re right-handed), without moving your hips excessively.
• Return to the center and repeat 10 times.

What it improves:

Thoracic mobility and the feeling of rotation, preventing you from just moving your arms.

Exercise 2: Slow-motion swing in front of a mirror

One of the best ways to improve your backswing is body awareness. This exercise helps you identify if you’re lifting the club correctly.

How to do it:

• Stand in front of a mirror with your club.
• Make the backswing slowly, observing the position of your hands, clubface, and arm angles.
• Stop at the top of the backswing and correct if necessary.
• Repeat 10 times very slowly.

What it improves:

The correct position of the club and arms during the backswing. Very useful to correct bad habits.

Exercise 3: Resistance band to activate back and shoulders

If you feel you don’t generate enough width in your backswing, it may be due to a lack of strength or activation in your back.

How to do it:

• Hold a resistance band with both hands at chest height.
• Simulate the backswing movement by stretching the band as you rotate backward.
• Hold the tension for 2-3 seconds and return to center.
• Do 3 sets of 10 repetitions.

What it improves:

Strength and muscular control in the upper body, facilitating a wider and more stable backswing.

Exercise 4: Towel under the arm

A classic that never fails. This exercise teaches you to keep your arms connected to your body during the backswing.

How to do it:

• Place a small rolled towel between your right armpit (if right-handed) and your torso.
• Make gentle swings keeping the towel in place.
• If the towel falls, it means your arm has separated too much.

What it improves:

The arm-body connection and coordination of the movement, avoiding “loose” arm swings.

Exercise 5: Stop at the top of the backswing

This exercise is excellent to work on movement control and avoid an uncontrolled or overly long backswing.

How to do it:

• Make your normal backswing and, just when you reach the top, hold the position for 2-3 seconds.
• Observe your stability, balance, and club position.
• Then complete the swing smoothly.
• Repeat 8-10 times.

What it improves:

Awareness of the exact point where your backswing should end, neither too much nor too little.

Conclusion

Improving your backswing is one of the best steps you can take to achieve a more efficient and controlled swing. These exercises don’t require complicated equipment or hours of training, but they do require consistency and attention. Dedicate a few minutes a day to practice them, and little by little you’ll notice your swing becoming more natural, powerful… and effective. Because in golf, sometimes the most important thing isn’t how you finish, but how you start.