It's hip to be long

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Time and again I am presented with people who are seeking extra distance from their game. My job is to find a way to achieve that goal, through enhancing the most important piece of equipment there is, your body.

Figure Four Stretch Start

Figure Four Stretch Finish

Equipment changes are increasing length to record levels, yet people still are seeking more and more distance from their shots. Improving the body is the answer to unlocking more distance out of your golf game.

Each person seeking this extra distance should undergo a comprehensive Physical and Golf Diagnostic Evaluation. These evaluations determine any limitations that may be holding us back from obtaining a better and "longer" game.

Thousands upon thousands of these evaluations have been conducted over the past two years, and there are distinct trends we see amongst the golfing population. The most frequent trend we see is "Hip" related limitations.

Over 80% of our ClubGolf clientele has various Hip limitations. These limitations can be related to many domains such as; Flexibility, Stability, Mobility, Power, Endurance, or Balance. If any of these domains contains a limitation, then the golf swing ultimately can be affected.

How can golfers fall into that 20% which does not possess the Hip limitations? Nothing can replace the full diagnostic evaluation to ascertain which domains the hip may be limited in.

However, we will examine a couple of exercises that have become a staple of our programs. These two exercises will attack Mobility, Stability, Flexibility and Strength in the Hip region.

Improvement in these regions will allow for a greater involvement of the core in the golf swing, which will lead to increased distance, not too mention control.

Figure Four Stretch

On your back, you will cross one ankle over the opposite knee. Proceed to interlock hands behind the thigh of the grounded leg.

With head comfortably resting on the ground (or pillow), you then pull the grounded leg into the air. Continue pulling the leg towards chest, until a stretch is felt in the opposite hip. Hold stretch from 15-30 seconds and repeat 3-5 times in each direction. The Figure Four Stretch is aimed at increasing both Mobility and Flexibility for the entire hip region.

(Never perform any stretch to the point of pain and only in a controlled manner).

Hip Windshield Wipers start

Hip Windshield Wipers finish

Hip Windshield Wipers (Watch Video)

On your back with both knees in the air and lower legs parallel to the ground, place fists side by side in between both knees. While resting head comfortably on ground (or pillow) and keeping lower legs (calves) parallel to ground, kick both feet apart from each other.

Always maintain the connection between the knees and fists. Be sure not to place undo pressure on the fists, as this is a sign of substituting other muscles in lieu of the hip muscles. Perform 1-2 sets of 15-25 repetitions.

Exercise should be conducted in a slow controlled manner. Tension should be felt in outsides of hips at end range of motion.This exercise is aimed at increasing Mobility, Stability and Strength for the entire hip region.

More from the Titleist Performance Institute:

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