Exercises for flexibility, mobility in the hips

text size

Cochran demonstrates the sumo squat start (left) and sumo squat finish (right).

Learn more: Sean Cochran fitness page | Sean Cochran archive

As we progress with the development of our off-season golf fitness program, we will turn our attention to golf exercises that will improve the flexibility and mobility in our hips. If you recall from previous articles, the mobility/stability pattern of human movement requires mobility in the ankle, hip, thoracic spine, gleno-humeral joint (shoulder capsule) and wrist.

Any limitation in terms of joint mobility or flexibility with the muscles associated with the aforementioned joints will result in dysfunction and cause compensations within human movement patterns. The end result as it relates to the golf swing will be an inability to execute the biomechanical requirements of an efficient golf swing.

Glute stretch

As a result, it's important for the golfer to develop the required levels of mobility within each of these joints. As stated previously, this can be accomplished through a series of mobility and flexibility exercises to improve both joint range of motion and extensibility of the soft tissues (i.e. muscles) associated with each joint.

Last week we began the process of improving joint mobility for the golf swing by addressing the ankle joint. This week we will progress to the next joint in the kinetic chain -- the hip. The hip is an extremely important joint for the golf swing. The hips not only require an extensive range of motion to create the rotary movements of the golf swing, but also the musculature associated with this joint needs to be strong and powerful to develop speed within the swing.

Limitations in either hip mobility or strength can significantly impede the ability of the golfer to execute an efficient and powerful golf swing. The first step in this process relative to the hips is developing the required ranges of motion within this joint to execute the biomechanics of the golf swing. This is accomplished in the same way as the ankle joint -- though the implementation of both flexibility and mobility exercises for the specified joint.

To begin this process of addressing flexibility concerns with the hip, we begin with the implementation of the Glute Stretch. This is a flexibility exercise addressing the extensibility in the glutes associated with the hip.

Begin this exercise by sitting on the floor with the right leg in front of your body. Bend the right knee to 90 degrees while keeping the hips facing forward. Place the hands on the floor slightly in front of the hips.

Slowly press the upper torso forward towards the right knee. Keep the hips facing forward. Continue to press the torso forward until a stretch is felt in the right glute. Hold this position for 30 seconds and repeat with the left leg.

The second exercise, Sumo Squats, will begin to address the mobility within the hips. The goal of this exercise is to improve the mobility within the hips and associated musculature. Begin this exercise standing upright, feet slightly wider than shoulder width, torso upright, toes pointed forward, and hands on your hips.

Begin by slowly reaching with the hands towards your feet, attempting to keep the legs as straight as possible. Continue to reach downward with the arms and hook the hands under your toes. Once complete, begin lowering the hips to the floor between the legs. Squat down as low as possible keeping both heels on the floor. Pause for 1-2 seconds at your lowest position and extend the hips upward keeping the hands hooked under the toes. Once complete, stand upright, and repeat for 10-15 repetitions. Remember to keep the heels on the floor throughout the exercise.

Keep in mind the mobility/stability pattern of human movement and the importance of joint range of motion relative to the execution of a biomechanically efficient golf swing. Next week we will continue the process of introducing additional golf fitness exercises into your off-season program.