We often view the swing in two phases: backswing and downswing. The movement in each phase has a purpose, and the hips play a major role in both. The hips load in the backswing so they can explode in the downswing. When you see yourself losing that explosive power, let’s look at your hips’ ability to truly load and explode.
LOADING PHASE: When we move into our backswing, our pelvis turns away from the target as the trail hip internally rotates and flexes. These two motions (internal hip rotation and hip flexion) combined should look similar to a squat. Your lead hip also flexes (like in a squat) but externally rotates. I like to refer to this as backswing loading or the wind up. You see this phase in all other rotary sports like tennis, baseball pitching and hitting and hockey, to name a few.
EXPLODING PHASE: Then as we transition into the downswing, our pelvis leads the core and upper body by rotating toward the target through impact and even further in the follow through. The lead hip switches into internal rotation and extension (like when you partially rise from a squat). The trail hip motion switches to external rotation and extension as the trail leg pushes through the ground. I refer to this motion as downswing exploding.
I am sure you can visualize how several undesirable swing characteristics such as over the top, early extension, slide and sway can be tied to hip loading and exploding limitations. Building a swing around limited hip movement is not likely to go well for you now and in the future. In fact, it’s a recipe for back problems, loss of balance and certainly limits power.
We can train our hips to become better in both the load and explode phases. Start with a foundation of mobility then add a strength exercise to practice delivering more power in your downswing. The foundation of great mobility in the hips allows you more range to strengthen. Limitations in key hip movements limits the ability to add strength and speed. You can only strengthen where you can move.
In this session, I have two exercises for you. The first exercise “Hip Rolling” addresses hip mobility and the second one “Squat to Diagonal Press” works to improve your hip strength. Both exercises use the four important hip movements; flexion, extension, internal and external rotation, used in the loading and exploding phases of the golf swing.
Grab a shaft or stick plus a medium or heavy weight and use the video above to practice these movements with me.
Standing Version: Stand near a wall for balance, then hinge forward on one leg. Roll the pelvis to open the hips as shown, close down the hips then stand. Repeat these two moves slowly, so you can go into as deep of a range as possible. You will likely feel a stretch on the outer, backside and hamstring when you hinge over then on the outer hip as you close the pelvis. As you open the pelvis you will feel the stretch on the inside or groin of the hips. Work to not roll the ankle or knee sideways in place of hip rolling. Repeat on both legs to create greater mobility for movement in your swing.
Quadruped Version: You also can use a birddog or quadruped position to work on the hip rolling portion. Extend one leg back then roll the pelvis down and up slowly just as the standing version.
Pro Tips: Spend some time finding your true end range stretch. I highly recommend filming yourself to see how much mobility you achieve during the hip roll. This is definitely an exercise where “real and feel” are often not the same!
Holding a weight close to your chest and under your chin, squat while loading to your backswing side just beyond golf posture keeping heels down to load the hips. Then push down through the ground to rotate and stand to face the target while keeping your lead foot planted. Pump the weight up at the finish position. Repeat on both sides to create more balance and overall strength in both hips.
Pro Tips: Try changing the width of your feet to find the best “groove” for your squat. When you shift hips down and back maintain the whole foot on the ground. Maintain a stable core as if you have a club across your back to stay in neutral spine. Stay in the squat to feel the loading before you push off or explode to the other side press. Note that where you pelvis faces in the finish is dependent mostly on your hip mobility.
Be sure to prep the hips first with hip rolling then strengthen your hips with the squat to press. Hips are supported by our largest and strongest muscles and need to get in the game! I’d love to hear how these work for you! Please reach out if you have any questions.
Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A two-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy and powerful with online or in person coaching. For free POST-GOLF ACTIVE stretches and to get more resources, click here.