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WATCH THE EXERCISES

• Hip-Flexor Stretch - Half Kneeling • Pelvic Tilt In Golf Stance Find Neutral • Single Leg Balance • Hip Twisters

Hip Flexor Stretch - Half-Kneeling

Hip Twister

Pelvic Tilt in Golf Stance Find Neutral

Single Leg Balance

In order to fully harness the forces developed in the lower body the first thing that must be improved is the ability to perform a proper hip rotation. Many amateur golfers want to develop more power in their game and to accomplish this they end up trying to get their hands as far away from the ball as possible on the backswing. Once at the top the hips are now behind the ball and begin to slide in front of the ball to compensate. This fault prevents many amateurs from achieving proper hip rotation on the downswing because it is very difficult to rotate the hips while they are sliding towards the target. In order to achieve proper hip rotation we will focus on three basic factors flexibility, stability, and balance.

Flexibility is a key component in preventing a swaying away from the ball on the golf swing. If the body is not able to rotate around the right hip (for a right handed golfer) a typical compensation will be to sway or stand up to achieve a full turn which will adversely affect weight shift during the swing. A good stretch to help improve flexibility in the hip is to get down on the floor with one knee on the ground and the opposite leg bent at 90 degrees with the foot flat on the ground. Next begin to push your hips forward, you should feel a slight pulling in the front of your hip and lower abdominal region. The key to this exercise is to make sure you do not slouch or lean forward with your torso. Hold this stretch for 15-20 seconds and repeat three times switching legs each time making sure to breathe deeply while you stretch.

Stability is a key to being able to control the rotation of the hips and prevent injury from occurring. A good screen to determine if you have core stability is to take a golf club and hold it above your head with two hands. Have your feet spread about shoulder width apart with your feet pointing straight forward. With the club still above your head squat as deeply as you can stopping if you have any pain in your knees or back. If you have a stable core you will be able to get your gluts to your heels while holding the club above your head and keeping your heels flat on the ground. If you can not perform the full movement you need some work on your core stability.

The first exercise to increase stability is to assume a 5-iron golf posture without a club in your hand. Next cross your arms in front of your body. While keeping your chest and upper body still, try to twist your hips in a pure rotary movement 10 times in each direction. Perform this exercise slowly and in a controlled fashion and remember to try and limit upper body movement. The next exercise involves starting in the same 5-iron position. Begin with a neutral spine in your lower back. Allow your hips to rotate forward forming an arch in your lower back. Next take your hips and rotate them backwards tucking your gluts under your hips and flattening out your back. From this position allow your hips to rotate forward until you are half way between the previous two positions. Pause for a second and then rotate your body as you would on your follow through after impact. Your weight should end up on your front foot and you should be in a balanced position. Repeat 5-10 times stopping if you experience any pain in your lower back.

Balance is very important in helping you achieve proper weight transfer and preventing the swing faults mentioned above. Balance is also one of the easier factors to improve. All it takes is a few minutes a day and you will see rapid improvement. The first exercise is to simply stand on one foot with your eyes open. You should be able to do this for 30 seconds on each leg. When you can last 30 seconds try closing your eyes after you lift your foot off the ground. Make sure that you are in an open space when you try this for the first time. If you have to move your foot or arms to maintain balance start over. If you have a stability ball or swiss ball at home a good exercise is to sit upright on the ball. Next place your hands on your hips and slowly lift one foot until it is off the ground then slowly return the foot to the ground. Alternate lifting left and right feet and perform 15 lifts per foot. The goal is to prevent excessive hip movement side to side or front to back while performing the exercise.

Performing these exercises will help to increase your stability, flexibility, and balance in your golf swing. These exercises are meant to help you get started improving your golf fitness please consult a golf fitness professional for individual evaluation of your swing and your specific needs.