Improve Your Hip Turn in Takeaway - Part 4
BY Michael Dalgleish
All good coaches encourage a good hip turn as the foundation for a sound, consistent golf swing. What exactly is a good hip turn? It does vary from individual to individual and would appear to decrease with advancing age. Ideal hip turn does provide for a sound platform for the repeatable golf swing. Optimal hip turn is also essential in the generation of power with the long game swing. If you have been losing distance off the tee then please read on.
Previously we examined how to assess one factor that may result in a loss of hip turn. We will now examine how to further improve the amount of hip turn (or pelvic rotation), for those who tested poorly. Our initial assessment examined the amount of internal rotation of the hip as one of the factors that contributes to appropriate hip turn. We will examine other physical factors that may result in decreased hip turn in upcoming articles including the structure of your feet and legs and tightness of the hip flexors.
As discussed previously, 3 dimensional, kinematic measurement has revealed that the best players have between 40 and 50 degrees of pelvis rotation during their takeaway. This is matched with 90 to 95 degrees of shoulder turn or upper torso rotation. Quality spine and body position during impact and the follow through will be affected by a loss of left hip internal rotation. For those who did not attain 40-45 degrees of internal hip rotation, the following stretches in combination with hip joint range of motion exercises may significantly improve your hip turn. It may assist you to regain those lost yards and re-establish that smooth, technically efficient swing path.
Gluteal Stretch – One
This stretch is suited to those golfers who find that they are not making fast enough gains with our hip internal rotation stretching routine. Both of these stretches are for the gluteal or buttock muscles and maybe be aided by quality hip flexor stretching. It requires a clear floor area or the club rooms. It can be modified to be done on a seat by the first tee.
Commence this stretch by lying on your back on the floor. Flex your left hip slowly toward your chest while resting the right outer ankle/shin on the left knee (Figuer 1). To stretch your right gluteals (Figure 2), turn your right hip out as far as possible while bringing your left thigh toward your chest. Remember that your right hip should be in the same plane as your left thigh. A variation of this stretch that may aid turn in of the right hip can be completed by placing the thigh on a table or bench (Figure 3). Your back must be maintained straight or flat while stretching.
Gluteal Stretch – Two
Commence this stretch in long sitting. Place your right foot on the opposite side of your left knee and slowly bring your knee toward your left shoulder (Figure 4-6). Remember that your back should remain straight while slowly bringing your right knee to your left shoulder. A variation of this stretch that may aid turn in right hip can be completed by placing the thigh on a table or bench (Figure 7). Your back must be maintained straight or flat while stretching.
For those who are tight with either of these stretches, discomfort will be felt in the seat of buttock. This may hint that the gluteal muscles may be tight and thus are in need of stretching, perhaps even prior to attempting the hip joint stretches.
There should be NO discomfort felt in the right knee. If this is the case, I suggest that you check your technique application with a golf trained Physiotherapist or Strength and Conditioning Coach. If your left thigh cannot get to 90 degrees while your right hip remains fully turned out then stretching is probably indicated in Gluteal Stretch One. If your knee cannot get comfortably closed to your left shoulder then stretching is probably indicated in Gluteal Stretch Two. If in doubt go back and review your initial tests for hip internal rotation. Re-testing after stretching should highlight some improvement in range of motion.
These stretch will need to be sustained for at least 20 seconds and should be repeated a minimum of 4 to 6 occasions. Stretching done daily, should achieve significant alterations in range of motion in 6 to 12 weeks for those who are tight. Please follow up with your golf trained health professional if you experience abnormal discomfort.
Improving your range of motion with these stretches may just be that missing factor in your lost hip turn. Once improved, it is time to consult your PGA Professional to ensure that you harness all this new range of motion and improve that errant hip turn. For the excessively mobile, stability drills will need to be implemented by your Golf Physiotherapist.
Enjoy better, pain-free golfing!!
