Improve Your Hip Turn in Takeaway - Part 2
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 highlight how to 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 and gluteals.
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 stretch may assist you to regain those lost yards and re-establish that smooth, technically efficient swing path.
Standing Hip Internal Rotation
This stretch is suited to those golfers who do not have the luxury of being able to lie down to stretch during the day. It is perfect for the office and also very effective as an on course stretch as it can be done on the first tee or practice range.
Stand facing straight in front in your normal address position – with a small amount of knee bend in both legs. To stretch your left hip (as in the diagram below or see figures 1 – 4 for right hip example), take your right leg and attempt to place the right foot at right angles to the left foot and with the toes pointing at down the target line and right heel adjacent to the outside of the small (fifth) toe. Remember that your left knee must remain slightly flexed. For those who are tight, discomfort will be felt in the front of the right hip or groin area. Some golfers may experience tightness in the buttock. This may hint that the gluteal muscles (bottom muscles) may be tight and thus are in need of stretching.
There should be no discomfort felt in the weight bearing 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 you look down at your hips (or pelvis) from above, while you complete this test, they should make an angle of between 70 and 80 degrees when referenced to the start position. At the point of stretch, your hips will face just a little right of the target line.
Remember when viewed from above, your pelvis was facing at the target line with your feet facing straight in front when you started – not with your feet turned out as you would in your golf swing. Turning your left foot out (in right handed golfers) encourages improved hip turn through impact and follow through. It has been correctly advocated by Golf Coaches, but may in some cases hide a lack of internal rotation of the hip.
This 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 this stretch 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.
