Importance of Hip Mobility in Golf

In golf, the power and precision of your swing can significantly impact your performance. While many factors contribute to a great swing, hip mobility often stands out as a crucial element. Improving hip mobility can enhance your range of motion, stability, and overall swing mechanics, leading to better performance on the course. Here’s a guide on how to enhance hip mobility for golf. 

Hips play a pivotal role in the golf swing. Learning how to use them will lead you to better swings and prevent future injuries. When you lift your club to initiate your backswing, you internally rotate your back hip as the hips close. While moving through your downswing and follow-through to your finish, you internally rotate the front hip as both hips open towards the target. Through the entirety of the golf swing, your hips should be moving mainly around the central axis of your body, as if you’re inside a paper-towel tube. Your hips should not move excessively toward your back foot during your backswing, or toward your front foot on your downswing. If your hips sway or slide, it is likely you lack mobility.

Why Hip Mobility Matters: 

  1. Power Generation: The golf swing is a full-body movement that starts from the ground up. Your hips play a central role in transferring power from your legs to your upper body and finally to the club. Limited hip mobility can impede this power transfer, leading to weaker and less accurate shots. 
  2. Swing Mechanics: Proper hip rotation allows for a smoother, more efficient swing. Restricted hip mobility can lead to compensatory movements in other parts of the body, which can cause inconsistent swings and increase the risk of injury. 
  3. Injury Prevention: Golfers with poor hip mobility are more prone to injuries particularly in the lower back, knees, and shoulders. Enhancing hip flexibility and strength can help distribute the forces generated during the swing more evenly across the body, reducing stress on vulnerable areas. 

Assessing Your Hip Mobility: 

Before embarking on a hip mobility improvement plan, it’s important to assess your current level of flexibility. Here are a few simple tests you can try: 

  1. Hip Internal Rotation Test: Sit on a chair with your knees bent at 90 degrees. Keep your feet together and spread your knees apart. If you struggle to move your knees at least 30 degrees outward, you may have limited internal hip rotation. 
  2. Hip External Rotation Test: Sit on the floor with your legs extended in front of you. Bend one knee and place your foot on the opposite knee. Try to lower the bent knee towards the floor. Difficulty in lowering the knee indicates limited external hip rotation. 

Exercises to Improve Hip Mobility: 

Pure Mobility: 

Pure mobility exercises specifically target the flexibility and movement capacity of the hip joint. By regularly practicing these exercises, you can increase the range of motion in your hips, allowing for more fluid and extensive movements, overall assisting your swing. 

  • Hip Rockers: Sit on a mat or the floor with your legs bent in front of you. Tilt both of your knees to the right, keeping your feet in the same place. Your legs should be forming a 90 degree angle. Hold this position to feel a stretch, then switch to the left side. Repeat. 

  • Supine Twist: Start by laying on your back on a mat or carpet. Drop your arms to your side, palms facing up. Your body will create a “T” shape here. Bend your right knee, and let it fall to your left, over your leg. Turn your head the opposite way your knee is facing, in this case to the right. Hold for around 30 seconds. Switch sides and repeat. 

  • Kneeling Hip Opener: Grab a kettlebell or small weight, and start by kneeling on a mat or pad. Bring your left leg up beside you, placing your left foot flat on the ground. Both legs should make a 90 degree angle. As you hold the weight, slowly lean slightly forward and to the left. Hold as you feel the stretch. aSwitch sides and repeat. 

Functional Mobility: 

Functional mobility exercises train your body to move more efficiently in patterns that are relevant to daily activities and sports. 

  • Half Kneeling Trunk Rotation: Start on your knees, on a mat or pad. Bring one leg in front of you, bent. Grab a stick or any staff of sorts. Place the stick through your arms and behind your head, keeping your arms at a 90 degree angle. Rotate your trunk to the left, then to the right, holding slightly when you feel a stretch. Once finished, switch legs and repeat. 

  • Standing Hip Turns: Start standing facing a wall, with your arms straight in front of you, palms flat on the wall. Release your right arm and right foot, turning your body to fully face the right side of the room. As you rotate, keep your left arm and left foot planted. Switch sides and repeat. 

  • Standing Hip Airplane: Start by standing on your left leg, with your hands on your hip. Make sure you have a slight bend in your knee. Extend your right leg behind you, keeping your left leg planted. Next, open your hips towards the right, making your right leg open towards the ceiling. Return to the starting position, then lower your right hip in towards the left. Return to start. Do the same with the other leg and repeat. 

Integrating Mobility into Your Golf Routine: 

  1. Warm-Up Routine: Incorporate hip mobility exercises into your pre-round warm-up to prepare your body for the demands of the game. 
  2. Regular Practice: Dedicate at least 10-15 minutes daily to hip mobility exercises. Consistency is key to seeing improvements. 
  3. Strength Training: Combine mobility work with strength training exercises targeting the hips, glutes, and core to enhance overall stability and power. 
  4. Consult a Professional: If you are unsure about your hip mobility or experience pain, consider consulting a fitness professional or one of our physical therapists, who can provide personalized guidance and exercises. 

Improving hip mobility is essential for any golfer looking to enhance their performance and prevent injuries. By incorporating these exercises into your regular fitness routine, you can develop greater hip mobility, leading to a more powerful and consistent golf swing. Remember, like any aspect of physical fitness, consistency is key. Make these exercises a regular part of your routine, and you’ll likely see improvements in your game and overall joint health. Happy golfing! 


Sources: 
https://golf.com/instruction/fitness/improve-hip-mobility-better-swing/ 
https://www.golfdigest.com/story/w ant-get-through-this-golf-season-healthy–do-these-three-moves


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