Are you a golfer who's looking to get a more powerful swing? Do you want to be the one crushing it at DriveShack or Topgolf this summer with your friends?
If that sounds like you, then you'll be surprised to learn that the secret to a better and more powerful golf swing is hip mobility.
So to help you improve your swing just in time for golf season, we'll tell you quickly why hip mobility is so important for golfers and give you 5 simple exercises that you can do to increase your hip mobility and take your game to the next level!
Why Hip Mobility is Important for Golfers
Before we dive into these exercises, let us explain exactly why good hip mobility is the secret to improving your golf swing.
The golf swing is a complex movement that requires a great deal of coordination and flexibility. When you're swinging a golf club, you use your hips to generate power for your swing. That power then transfers from your hips to your upper body so you can hit the ball as far as possible.
If your hips are tight or restricted in any way, it can limit your ability to generate power and lead to a less efficient swing. Plus, if your hips are tight, you'll compensate by overusing your lower back or knees, which throws off the technique of your whole swing. Once your technique goes, so does the distance and accuracy of your swing.
5 Exercises to Improve Hip Mobility for Golfers
Now that you know how poor hip mobility can affect your golf game, let's learn 5 simple exercises that you can use to improve your hip mobility:
90-90 Hip Mobility Drill
Sit with one leg in front and the other leg behind you, both bent at 90-degree angles. Rotate your hips while keeping your heels on the ground to alternate facing your left leg, hold for a few seconds, then rotate to face your right leg. Repeat for several repetitions, focusing on moving smoothly.
You can also add gentle rocking motions to deepen this stretch.
90-90 Hip Stretch
Similar to the 90-90 mobility move, start by sitting on the floor with your knees bent in front of you. Gradually turn to one side so your legs are bent at a 90-degree angle with one leg in front of you and the other behind you. Keep your back straight and your feet flexed. Lean forward over your front leg, keeping your back straight. Hold the stretch for 30 seconds to 2 minutes.
Remember not to push yourself too far into the stretch and to breathe deeply while holding it.
Half Frog With Rotation
Start on all fours. Extend your left leg straight out to the side and keep your right knee bent. Keep your arms straight and begin to twist to raise your left arm above you with your fingers facing toward the ceiling. Gently twist to return to the starting position, then twist to lift your right arm above you. Hold for a few seconds at the top of each twist, then switch sides and repeat.
Tactical Frog With Internal Rotation
Start on all fours with your hands shoulder-width apart and your feet hip-width apart. Start by shifting your hips back towards your feet, while keeping your hands flat on the ground, back straight, and core engaged. Then shift forward to return to the starting position. When you're back in your quadruped position, gently lift your right foot up and rotate it out toward your right side until you feel a slight stretch within your hips. Carefully lower your foot back to the ground, switch sides, and repeat.
Hip Decoupling
Start in a kneeling lunge with your feet shoulder-width apart. Adjust your front leg so that your knee and foot are at a 45-degree angle, giving you a wider stance. Keep your upper body still as you start moving your hips towards your front leg in a smooth, controlled movement. As you move your hips forward, shift the weight onto your front foot and take a slight pause at the end of the movement. Return your hips back to the starting position and repeat the movement on the other side.
Continue alternating sides for several repetitions to gradually increase your range of motion in this movement!
Hip mobility is truly your secret weapon when wanting to improve your golf swing fast. Adding exercises like these to the beginning or end of your workout routine will help increase your hip mobility. So all it takes is a few minutes each day to improve your hip mobility, you'll be on your way to a better swing and a better game this season!
Book a free screening with a Renew Physiotherapist or a complimentary training session with an O2 Fitness Personal Trainer to learn more ways that you can improve on or off the course!
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