Master your golf swing with these 5 exercises
What's the story
Honing your golf swing isn't just about hours spent at the range.
A key element to a strong and accurate swing is hip rotation.
This article details five exercises specifically aimed at improving hip flexibility and strength, which will directly translate to precision in your golf swing.
Adding these exercises to your regimen might be the secret to finally shaving off those stubborn strokes!
Warm-up
Dynamic leg swings
Before jumping into more strenuous exercises, it's important to warm up the hips with dynamic leg swings.
Stand next to a wall or a sturdy object for balance, and swing one leg forward and backward.
This movement improves blood flow to the hip area and prepares your muscles for more intense exercise.
Do 10 swings on each leg to make sure both sides are equally warmed up.
Mobility
Standing hip rotations
Standing hip rotations specifically target increasing your range of motion, which is essential for performing a smooth golf swing.
Simply stand with your feet shoulder-width apart, place your hands on your hips, and rotate your hips in a circular motion as if you're hula hooping.
Be sure to rotate in both directions—clockwise and counterclockwise—to ensure balanced mobility.
About 20 rotations in each direction will be enough to improve flexibility.
Strength
Side lunges
Side lunges are great for strengthening the hips and enhancing lateral movement, which is crucial for optimal hip rotation in a golf swing.
Starting from a standing position, step out to the side and lower into a lunge by bending your knee and keeping the other leg straight.
Push back to the starting position and repeat on the other side.
Performing 10 lunges on each side ensures balanced strength development.
Core integration
Bridges
Bridges not only isolate the hips but also actively involve the core muscles, which are crucial for stabilizing your body during a golf swing.
Lie on your back with your knees bent and your feet flat on the ground.
Raise your hips towards the ceiling, squeezing your glutes at the top of the movement, then slowly lower back down.
Doing 15 bridges will sufficiently activate these key muscles.
Specificity
Golf swing simulation with resistance band
To directly translate improved hip mobility and strength to your golf game, utilize resistance bands for simulated golf swings.
Secure one end of a band to a stable object at waist height, position yourself perpendicular to the anchor point with the band wrapped around your waist, and execute slow-motion swings emphasizing hip rotation instead of relying solely on arm strength.