The hips are one of the most important body parts in the golf swing. They need to operate through a large range of motion to enable you to get the desired body rotation to create swing speed. For this rotation, the player needs to have both mobility in the hip joint surface and flexibility in the muscles that surround the joint. The hip muscles also need to be strong to enable the hip to be stable and generate force over a short period of time, providing the power to create an optimal swing speed. Limitations in the hips often lead to swing deficits such as sliding or coming out of posture.
Here are three great exercises to improve mobility, flexibility and hip strength.
Strengthening
Stand with your feet shoulder width apart with a resistance band wrapped just above your knees. You should maintain an optimal 6-iron golf posture throughout the exercise, with knees slightly bent, back straight, sternum up, abdominal muscles lightly engaged. Begin by turning the knees inwards until there is no tension in the resistance band then turn the knees outwards against the resistance until your have achieved full range of motion in your hips or you have met the full resistance of the band. Hold for two seconds and repeat. Complete three sets of as many repetitions until failure as you can with 20 seconds rest between sets.
Mobility – roller to the hip muscles
Lie on your side with the back and side of your hip on a foam roller. Your arms and legs support most of your weight. Inhale and exhale as you use your arms and legs to slowly roll the back and side of your hip against the foam roller. Complete three sets of 30 seconds. As you improve add more pressure against the foam roller by reducing the support of your arms and legs.
Flexibility – hip flexor stretch
Roll onto your back and pull the foam roller under your pelvis without arching your lower back. Lift both legs up to 90 degrees hip and knee flexion. Slowly lower one of the legs down until it is straight while keeping the other leg in the flexed position. Hold for 30 seconds and repeat on the other side.
| Get hip for spring
This article was originally published in the April 2015 edition of Golf Canada Magazine. To view the full magazine, click the image to the left. |