Bend At Hips Golf
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Even in retirement, most golfers do not have the time for the comprehensive physical training that most golf professionals follow each day. Plus, not many amateur golfers demand as much from their bodies as those competing for millions of dollars on the professional tours.So for all the talk out there that golfers need complete training instead of golf specific training, the everyday fact is that you may not have, or want, to spend that much time in the gym. I hear you!I believe in golf specific training. Although most muscles are used in the golf swing, there are a few muscle groups that are much more critical for a strong golf swing. If you want a couple exercises that will make a big impact in your game without a huge time commitment, make the following exercises part of your routine.Note: the following few paragraphs include reasons why you should train the hips. If you just want the exercises, go ahead and scroll on by!Why the Hips?The hips are dynamic movers and perform for you in several different ways. Specifically for the golf swing, the hips are responsible for several critical tasks. Your hips contribute to postural stability, lower body movement control (critical for accuracy) and your hips drive rotation and power.Posture Control Through the HipsPosture control is critical for several key factors in the golf swing including how consistent you hit the golf ball and how much rotation you can achieve on your backswing.Golf Swing StabilityThe muscles on the sides of your hips, the gluteus medius, are important factors providing side to side stability and preventing swaying.
The also keep your hips from dipping. The better you are and limiting motions other than rotation, the better your game will be and the hips are key in achieving this goal.Golf Swing DriveProbably the best known job of the hip muscles in the golf swing is rotation. Having strong hip muscles that lead the downswing will help you get your swing on plane and hit the ball long enough to improve your greens in regulation.
Best Golf Exercises for the HipsBefore we get into the top exercises, it is important to note that the golf swing is, in itself, a multi-faceted movement. In other words, no muscles work in isolation. They work together as a unit.As a result, unless you spend A LOT of time working out, you should avoid exercises that isolate a muscle. Most machines in a gym work muscles in isolation. Thus, as long as you practice safety, you should stick to free weights and machines that use cables instead of rigid parts.Instead, we work on exercises that work multiple muscles together with more dynamic movement patternsjust like how they are required to work in your golf swing. The Hip LoaderI want you to notice a few things with this exercise. It is multi-planer.
In the first exercise, it is working the hip muscles in the forward/backward plane, which is important for posture. In the second, it works the hips in the side to side plane which is important for lateral stability in the golf swing. In the third part, it works the hips in the rotational plane which is important for golf power and golf downswing initiation. This exercise also integrates core rotation with hip rotation which translates well to the golf swing. After each lunge, push back to the starting position (picture 1)Golf Action:.
First, lunge forward and reach forward with your hands in front of your feet. Push back to the starting position. Next, lunge to the side keeping your toes pointed forward and reaching to the outside of your foot with your hands. Push back to the starting position.
Finally, rotate your body and leg and lunge diagonal and backwards reaching as far around your body as far as you are able. Push back to the starting position.Exercise Parameters: Perform 4-8 repetitions to each position and then repeat on the opposite leg.One key to this exercise is to notice that the golfer’s back remains flat throughout the exercise. Don’t let your back round down when you reach with your arms. Side Stride with Arm ReachGolf Action:Take a large step or lunge to the left and bend your knee as far as you can comfortably as you rotate your right arm underneath your chin, as in a backswing.
Bend At Hips Golf
Push back to your starting position with explosive force.Exercise Parameters:Perform 1-3 sets of 8-12 repetitions then repeat with the opposite leg.The key take away from this exercise is to push back up to standing with explosive force, as fast as you can. There is an old saying in athletic training that “if you want to be fast, you need to train fast.” So if you want to have powerful hips in your golf swing, you have to train them that way.Of course being “explosive” is relative to your current abilities. You want to push back as fast as YOU are able to.
Golf Bend At Hips Posture
Single leg Squat with Arm ReachOK! Now we are getting advanced! This is a great exercise for hip strength and stability but is not easy. So only try this one if you can do it safely.Setup:Stand on one leg and hold the dumbbell (optional) as shown in the opposite hand.Golf Action:Perform a single leg squat while the hand holding the dumbbell reaching for your opposite ankle.
Then return to standing and raise the dumbbell as shownKeys to Success:Make sure to bend your knees as well as your waist. This exercise requires good balance. If you do not have good balance, hold onto something stable with the arm not being used in the exercise.SummaryYour hip muscles are more important than your bulging biceps, triceps and chiseled chest. With limited time, you will get a much better golf specific result if you focus on the muscles that really drive your golf swing. The hips are worth your time. Go ahead and feel that burn you might enjoy it!
In the age of radar and 3-D measuring systems, video analysis has somewhat taken a backseat. I think that’s unfortunate for a few reasons. First of all, video is still a great assist to learning, and secondly, it is readily available and it can be accessed continually.Of course, it has limitations, that is a given. It is ultimately a 2-D image of a three-dimensional motion. The camera cannot detect true path, see plane, and can be misleading if not positioned properly. That said, I still use it on every lesson, because, in my experience, the advantages far outweigh the disadvantages.Things like posture, ball position, and aim can all be seen clearly when the camera is positioned exactly as it should be. In swing observations such as maintenance of posture, club angles, arms in relation to body, over the top, under, early release can all be a great help to any student.But the real value is in the “feel versus real” area! None of us, from professional to beginner, can know what we are actually doing.
The very first reaction I get upon viewing, is “wow, I’m doing that?” Yes, you are. You did NOT pick up your head as you thought you were doing, you ARE lifting well out of your posture, you are NOT coming “over the top”, your aim is well left of where you think you’re aiming, your club is pointing well right of your aim point at the top of the swing, your transition is excessively steep, your lead arm is very bent at impact, the clubhead is past your hands, your wrists are cupped or bowed and on and on! Some of these positions may be a problem; some may be irrelevant.
It’s all about impact, and how you’re getting there that matters. The chicken wing that is causing you to top the ball may very well be the result of a very early release, or a steep transition, or too much waist bend etc. The weight hanging back on the rear leg may be the result of the club so far across the line at the top, and so on.I never evaluate video without knowledge of ball flight or impact. If one were to observe a less-than-conventional swing, perhaps a Jim Furyk, with knowing how he put matching components together, it might seem like a problem area. Great players have matching components, lesser players do not!
IMPACT is king!I have a, as I’m sure your instructor, or someone in your area, does as well. It can only help to take a good, close slow motion look at what is actually happening in your swing. It takes very little time, and the results can be massively beneficial to your golf swing.