Rotating hips is a key to good golf

If swinging a golf club were easy, there wouldn’t be 4,000 different resources to help you find that perfect swing. 

For me, the perfect swing happens a few times a round, which makes me come back for more the next weekend. 

There are so many mechanical factors that come into play with the golf swing to make it functional and efficient. What I see often in my golf clinic is decreased rotation from the trunk over the hips with the back swing. This can be due to decreased lumbar spine mobility and/or decreased hip rotation. 

Hip internal rotation occurs during the backswing when the trunk and pelvis rotate toward one side, creating internal rotation on the stable leg. Without this important motion, golfers tend to extend (or arch) their lower backs too early, creating increased club height or faulty angle of the shaft. 

Also, this adds increased stress on the lumbar spine and less activation of stability muscles such as abdominals and butt muscles. 

One way to increase internal rotation at home is to get in a lunge position with the right leg out in front and the left knee down on the ground (use a pillow for support). 

Bring your arms out in front of you and rotate toward the right side. Do not let the right leg move outward as you rotate to the right. Since your leg is out in front and not moving, you are increasing hip internal rotation and trunk rotation at the same time. 

Add resistance with resistance bands as needed. 

Make sure your back is flat and not arching as you rotate. Try doing the same thing on the other leg to help increase hip internal rotation on the left hip. This will  help with follow through. 

 

Drew Matsen graduated from Sacred Heart University in 2009 with doctorate in physical therapy. He is an Orthopedic Certified Specialist, and has Level 1 Certification by the Titleist Performance Institute to treat and train golfers. 

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