Exercises to increase strength, stability in the hips

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Golf exercises developing strength within the hips are a key component of any golf fitness program. As we have discussed over the past couple of weeks, the hips are integral to the golf swing. If the hips lack either mobility or stability, the ability to execute the golf swing will be compromised, and the development of compensations will most likely occur.

Hip Circles II

If we review the mobility/stability pattern of human movement, the hip is one joint within the kinetic chain (i.e. body) requiring both mobility and stability. Mobility is the combination of both joint range of motion and soft tissue flexibility. If mobility within the hip is limited from either a decreased range of motion or from tight muscles surrounding this joint, the ability to operate within the required movement patterns of the golf swing will be diminished.

In addition, the hip must be stable. Stability within the hip is contingent upon the strength of the surrounding musculature. If the muscles surrounding this joint are weak and unable to develop the force outputs required to maintain the postural positions of the golf swing, as well as provide the foundation for speed development in the swing, the mechanics of the golf swing will again be compromised.

Up to this point we have provided you with two golf fitness exercises to develop stability within the hips. This week we will provide a third. The reason we are providing you with a series of golf fitness exercises for the hips is a result of the numerous muscle groups associated with this joint.

As discussed last week, a number of muscles -- such as the glutes, hamstrings, quadriceps, adductors, abdominals, obliques, and lower back -- are all associated with the hips. As a result, all of these muscles provide stability for this joint and require the development of certain levels of strength.

The third exercise we are going to introduce for stability within the hips is the Hip Circle. This stability exercise is one of my favorites for this joint. The reason being is this exercise directly engages the abductors, adductors, and glutes. In addition, this exercise requires the postural muscles of the core to fire to maintain positioning during the exercise.

To begin this exercise, place both of your hands on the floor directly under the shoulders. Position both of your knees directly under the hips, eyes looking down, and back flat.

Begin the exercise by lifting the left knee slightly off the floor with the knee bent at 90 degrees. Press the left knee backwards while maintaining a bend in the knee. Continue the movement until the left knee is inline with the left hip. Slowly rotate the left knee outward in a circular motion completing the movement when the knee is returned to the starting position of the exercise. Maintain a flat back throughout the exercise, keep the knee bent at 90 degrees and fire the abdominals. Perform 10-15 repetitions and repeat with the opposite leg.

The importance of mobility and stability within the hips relative to the golf swing can not be stressed enough. Utilizing golf fitness exercises can be very beneficial in developing both of these physical requirements of the golf swing. To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com/.