I kept seeing these red discs at top coaches’ academies. In the corner of the room, on the floor next to the hitting bay. I had no idea what they were, but they were everywhere.
So I was really curious.
Then I spent time with Fast Eddie Fernandez… three-time World Long Drive champion, 55 years old, still swinging over 150 mph… and he gave me a full demo.
Five exercises. Five minutes. And I watched him rip 139 mph clubhead speed right after.
The feeling was totally unique. One exercise in and I was shaking. By the third exercise I was sweating. It wasn’t stretching. It wasn’t lifting. It was something I hadn’t felt before.
I got a set. Started using them. And I’ve been hooked ever since.
They’re called ROTEXMotion. And after a few months of regular use, I think they’re one of the most underrated training tools in golf.
Our overview of the best stuff from the 2026 show
What Is ROTEXMotion?
ROTEXMotion is a rotational resistance training system.
It was invented by Dr. Joe LaCaze, a retired Navy SEAL of 22 years who spent his post-military career studying how the body moves, breaks down, and recovers.
The product itself looks deceptively simple. Two red discs sit on angled black platforms. You stand on them. The discs rotate with resistance underneath your feet. There’s also a handheld model you can mount on a wall for upper body work.
That’s it. No electronics. Just resistance and rotation.
When you stand on the floor model and start rotating with intent… pushing through the middle of your foot, loading your trail side, opening your ribcage, holding isometric positions… you realize very quickly that this is serious work.
It was born out of Dr. LaCaze’s own battle with debilitating sciatica and low back pain.
His original goal was simple: find a way to strengthen the internal rotators of the hip. Nothing on the market did it. So he built something that could.
From there, it expanded into sports performance, injury prevention, and the golf-specific warm-up and training system it is today
Why It Works: The Science (Briefly)
I sat down with Dr. Joe LaCaze to understand what’s actually happening during a Rotex exercise and this is what he explained.
Isometric contractions. When you hold a position under load for 5 to 15 seconds (like you do in almost every ROTEXMotion exercise), you’re activating tissue at a much deeper level than typical dynamic warm-ups.
Joints, muscles, tendons, ligaments, fascia, and your nervous system all get switched on simultaneously. That’s why the effects feel so immediate.
It targets fascia, not just muscles. Your body has seven fascial lines… essentially interconnected chains of connective tissue that run from your feet to your hands. Traditional warm-ups might hit a few of them. Dr. LaCaze designed the five-exercise sequence to cover all of them. That’s why you feel “connected” from head to toe afterward, rather than just loose in one area.
It activates type 2B fast-twitch muscle fibers. These are the fibers responsible for maximum-speed, short-duration movements. Exactly what a full golf swing is.
Most gym work targets type 1 (endurance) or type 2A (a mix). The ROTEXMotion exercises, done with full intent and force, specifically wake up the fibers that let you swing fast.
It pushes past your golf swing’s range of motion. During the warm-up, you’re rotating further than you ever would in your actual swing.
Eddie mentioned this in our warm up video… if your warm-up takes you past 150 degrees of shoulder turn, and your golf swing only uses 110 to 115, the chance of injury drops to almost nothing. You’ve already proven to your body that it can handle more than you’re asking of it.
Dr. LaCaze also talked about a concept called “rate coding.” As your brain recognizes that a movement is safe, it sends signals faster and recruits additional muscle fibers to help.
My Experience After a Few Months
I’ve had the ROTEXMotion combo (floor models plus handheld) for about two to three months now. I probably hop on them every other day.
It’s honestly a really good warm up tool. And a simple 5 minute mobility workout I find myself doing all the time.
It’s no magic wand and you’re suddenly faster and more mobile but it’s really good.
Five minutes and I feel genuinely ready to swing. Not just loose… activated. There’s a difference. Everything feels ready to exert force and swing hard.
I’ve also heard from a lot of people in the GolfWell community who picked them up and have had similar experiences. The feedback has been overwhelmingly positive.
The build quality is solid. Idk how this would break and haven’t had any issues.
If I had to pick a downside, it’s that the exercises require real intent. If you just casually spin your feet on the discs, you’ll wonder what the fuss is about. But if you push with full effort, load properly, and hold the isometric positions like Eddie showed me… you’ll understand immediately.
What to Get and Where to Get It
The best starting point is the ROTEXMotion Combo Bundle, which includes the floor model set and one handheld model. That gives you everything you need for the full five-exercise warm-up plus upper body work.
Use code GOLFWELL10 for a discount: Get the ROTEXMotion Combo Bundle
ROTEXMotion also has a free app (search ROTEXMotion on Apple or Android) and an extensive YouTube channel at youtube.com/rotexmotion where you can learn every exercise. Dr. LaCaze walks through each movement with beginners so you can see exactly how it’s done.
Eddie’s 5-Minute Warm-Up
Eddie walked me through five exercises on the Rotex discs. Each one builds on the last. The whole thing takes about five minutes.
1. Ribcage Opener with Band.
Stand on the discs about driver-width apart. Load your trail foot. Pull a resistance band like a bow and arrow while rotating… trying to get your trail shoulder blade as close to your spine as possible. Five reps each side. On the last one, shift to the front disc and rotate your feet the opposite way. Hold five seconds.
2. Internal Hip Rotation.
Hold an alignment stick or club. Load the trail side, turn your shoulders as far as you can, then internally rotate that trail foot. Hold five seconds. Rest two. Go a little deeper each time. This is where the cramping starts.
3. Width and Reach.
Grip an alignment stick, slide the bottom hand down, flex it slightly. Rotate and push out as far as you can. You’re training width and loading the glutes. After five reps, shift to the lead side and hold.
4. Side Bend.
Kneel on the discs, knees under hips. Push into the discs and laterally flex… bottom of the rib cage toward the top of the pelvis. Five reps each side, hold for two seconds.
5. The Finisher.
Same kneeling position. Rotate the discs to 90 degrees. Drop your chest, squeeze your shoulder blades down and back. Tuck your pelvis. Lean back a few inches. Externally rotate while pulling toward your body. Hold 15 seconds.
