Improve Your Hip Turn in Takeaway - Part 3
IN: Health and Fitness | by Michael Dalgleish | 22 Apr 2004
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. This month we will highlight 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 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 aims to increase hip joint range of motion. It may assist you to regain those lost yards and re-establish that smooth, technically efficient swing path.
Lying Hip Internal Rotation
This stretch is suited to those golfers who find that they are not making fast enough gains with our standing hip internal rotation stretch. Both of these stretches are for the hip joint and will be aided by quality gluteal and hip flexor stretching. It requires a clear floor area or the club rooms.
Commence this stretch by lying on your back on the floor. Flex your hips to be about 45 degrees and your knee to 90 degrees. Spread your legs away from the midline but maintain your toes pointing inward (See figure 2). To stretch your right hip (as in the figure 5), turn your right knee toward the midline. Remember that your toes must remain pointed in. The opposite foot maybe employed to increase the leverage with the stretch (see figures 6 & 7 - Self-stretch). Gentle assistance maybe provided by a partner to increase the efficacy of this stretch. For those who are tight, discomfort will be felt in the front of the right hip/groin area or deep in the seat of buttock. 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 as well or 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 knee cannot get halfway to the floor or is markedly tighter than the opposite leg then stretching is probably indicated. 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.
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.
