Discouraged with my hip mobility, and specifically my internal hip rotation, I added the following exercises to my morning workouts.
Hip mobility is obviously important to the golf swing. Not only for rotation, power, and swing speed, but also to keep your posture during the golf swing.
In the golf swing, the pelvis acts like a camshaft in the engine and the femur as a piston. As the legs drive off the ground the femur drives into the pelvis causing it to tilt and rotate increasing the speed of rotation.
The hip joints are the connection between the camshaft and the pistons. If the hips don’t move well, the power generated from the ground is decreased causing you to lose power and speed in the golf swing. The lack of power means your driving distance is decreased.
If you look at the videos in Is The Lack of Internal Hip Rotation Costing You Yards Off the Tee? you’ll see that my internal hip rotation is pitiful. The still images of my impact position as compared to a professional golfer show that the lack of rotation is costing me rotational velocity and yards off the tee.
More hip rotation will not only improve my swing posture but it will increase my swing speed.
Below are the exercises that I’m using to improve my hip mobility and range of motion as well as internal hip rotation.
Hip Mobility Exercises
First off, I want to say that the four exercises shown below are only the first four exercises that I’m adding to my workouts to help with hip mobility and internal hip rotation.
These exercises are meant to not only help improve internal hip rotation but to increase the range of motion of your hips.
The first two exercises shown below are used both to warm-up and as corrective exercises, reducing the chance of injury and improving range of motion.
The third exercise, the hip flexor stretch, will lengthen your hip flexors giving you better control of your pelvic position. Without being able to control the position of your pelvis during your golf swing you’ll decrease your power output.
Lastly, the reverse clamshell exercise is focused on increasing internal hip rotation. Increasing internal hip rotation will let your body open up and face the target sooner during your downswing adding rotational speed and increasing your swing speed.
Standing Straight Leg Turns
Hip Flexor Stretch with Side Bends
Making a Hip Mobility Workout
I use these four exercises as a beginning of a workout. Either adding two additional exercises (something other than hip mobility exercises) or go run hills afterward.
The Hip Mobility Portion of the Workout
Complete two sets of the hip circles. A set is 8 forward circles and 8 backward circles twice on each leg.
Yes, that’s quite a few, but it’s important to warm-up and to increase the range of motion.
The next 3 exercises are done as a superset. Do one set of each exercise consecutively and repeat the process for a total of 3 sets.
A set of standing straight leg turns is 10 rotations on the right leg, followed by 10 rotations toward the left leg.
Be sure during the hip flexor stretch that you tuck your tailbone under. You want to be in posterior tilt or you won’t be stretching your hip flexors.
Listen to what Tony calls a bullshit hip flexor stretch.
I also like his thought that maybe the hip flexors appear tight, not because they’re shortened, but because they are protecting an unstable pelvis due to poor core control.
Anyway, a set is 8 stretches on both sides. Skip the side bend on the first 4 or 5 repetitions on each leg during the first set, then add the side bends for the remaining reps in the first set and all in the last two sets.
Personally, I hold the stretch for 10- to 12-seconds, then do the side bend. The side bend adds a lot of tension to hold the stretch at that point.
Each set of the reverse clamshells is 10 good separations with each leg.
How Many Days?
These exercises aren’t very taxing to your muscles. You could do them every day if you wished depending on the other exercises if any, that you add to your workout.
These are the first four exercises that I’m using to increase my hip internal rotation and range of motion. I’ll be sharing other hip mobility exercises when I add them to my workouts.
Are You Looking to Start a Golf Conditioning Program?
If you're looking for golf fitness exercises and workouts or maybe you need help designing a golf conditioning program you need to check out the Golf Conditioning Center.
The Center is a membership site that puts all the information you need in one place. The Golf Conditioning Center has:
- A document library.
- Videos showing you how to do the mobility screens.
- Videos of exercises indexed by
- Swing characteristics
- Mobility screens
- By parts of the body.
- And a community forum where you can ask questions and get answers quickly.
- Access to me via chat.
The Center also has golf conditioning workouts delivered directly to your inbox that will help you improve your golf game!
For more information click the button below.
Better yet, to learn more about the Golf Conditioning Center and receive a discount code enter your information below and it will be delivered to your inbox.
Enter your name and e-mail address to receive a discount code
for membership to the Golf Conditioning Center.
Share This Article!
Did you find this post helpful or interesting? Use the social share buttons and share with your friends!
You can use the buttons below to follow me on my social media accounts.
Pin this Image to Your Golf Fitness Pinterest Board
Want more information on the same or similar topics?
Use the buttons below to see a listing of articles that you will be interested in seeing!
Don't Miss a Post - Subscribe Now!
Join our mailing list to receive updates twice a month that includes new tips and links to the newly published articles.
Disclosure: The content on this website is provided for general informational purposes only. It is not intended as, nor should it be considered a substitute for professional medical advice, suggestions, diagnosis, or treatment of any kind. Any statements here have not been approved by the Food and Drug Administration. Always seek the advice of your personal healthcare provider before changing your health regiment. The information on this website is to be used at your own risk based on your own judgment. You assume full responsibility and liability for your own actions. I may earn a small affiliate commission for my endorsement, recommendations, testimonial and or link to any products or services on this website. Your purchase helps support my work and bring you real information about golf conditioning and performance. Thank You!
Todd Marsh Fitness
Focused on Golfers who want to improve their golf performance. TMF offers individual & group training on-line and in-person as well as DIY programs & courses.
© 2017 Todd Marsh Fitness & Todd Marsh Affiliates