CHOP For Golf Fitness


Dr. Ryan Emmons (Sport Chiropractor) - It is easy to identify a golfer performing their fitness routine. It will often consist of exercises geared toward strength and flexibility with an emphasis on rotation. 


The movements will also tend to resemble the golf swing.

Aside from golf, we don’t tend to stress our body with twisting movements in our daily activities. This makes training our bodies in rotation important.

Image Caption : Dr. Ryan Emmons Is A Certified Golf Performance Therapist

Flexibility exercises will allow a golfer to achieve a greater rotation mobility in the swing. It is important to coincide this with strength throughout the range to achieve stability. 

 A fundamental exercise to achieve swing strength and stability is the Chop. It will effectively develop shoulder, core and hip strength to promote better stability and muscle coordination in the golf swing.


Image Number 1. The Beginning Body Position

When performing the chop, position the body close to the pulley. The lower body will be half-kneeling. Start with the left leg in front and foot planted.

The right knee and toes will be contacting the floor.

Grasp the ends of the pulley attachment and position the arms up and inward toward the pulley as you would the backswing.


Image Number 2. The Pull-Through 

Keeping the arms square with the shoulders, rotate the torso to the right dropping the shoulders and arms down and back.

Perform this motion as you would a one-piece take-away.

You will be moving the hands across the body through the open areas created by the half-kneeling position, allowing ease of movement.

At end range allow the arms to continue moving slightly more than the body, then slowly return to the front and continue to the left in a controlled up and back motion. 

Continue to perform rotations in this cross pattern for 10-15 repetitions. Switch legs and perform on the other side.


Maintain an upright back and twist by rotating about the axis of the spine with minimal sideways deviation.

Keep tension on the abs and obliques while performing the exercise. Do not allow the spine to extend at the end of the rotation.


The pulley used can be a Stick, Long Rope, Short Rope, Single-grip Tubing, etc.

About the Author

Dr. Ryan Emmons is a Sport Chiropractor and certified Golf Performance Therapist. He is the developer of the GOLFITT Golf Conditioning Program and is the developer and instructor of the GOLFITT Golf Performance Trainer certification.

Dr. Emmons is based out of Calgary and can be contacted at This email address is being protected from spambots. You need JavaScript enabled to view it..