Do You Slide or Sway in Your Golf Swing?

Are you dancing in your golf swing?

My husband will tell me to "quit dancing with my driver!" That is code for...I'm swaying and not loading that trail leg. What else does that tell me...I'm not rotating and getting the coil that I need to hit the ball far down the middle. That also means my hips aren't awake and my internal rotation strength is off.

Where do we get our power from in our golf swing? It's in our coil and how well we can internally rotate on that trail leg. However, if you don't have strong mobile hips, your ball doesn't go as far as it could.

Most high-handicappers tend to get their power from their arms and shoulders (hence why the ball doesn't fly very far) vs. the lower handicappers and pros know the hips play a pivotal role in hitting the ball far.

More specifically, it's the power of internal hip rotation (and coil) that can be the key to unlocking one's full golfing potential.

Understanding Internal Hip Rotation

What is internal hip rotation? The hip joint is a ball-and-socket type, which allows for a range of movements. Internal rotation (or medial rotation) refers to the turning of the hip joint inwards. Imagine standing with your feet straight and then turning one foot inward without moving the rest of your body. The motion happening at the hip to achieve this is internal rotation.

Why is Internal Hip Rotation Vital in Golf?

Power Generation:The golf swing is a chain reaction, starting from the ground up. When you coil in the backswing, the internal rotation of the trail hip (for a right-handed golfer, it's the right hip) allows you to store energy. This energy is then unleashed in the downswing, contributing significantly to the swing's power.

2.Swing Consistency:Proper hip rotation helps in maintaining the spine angle and ensuring the club remains on the correct path. This translates to more consistent shots.

3.Reducing Injury Risk:When the hips rotate effectively, it reduces the strain on other parts of the body, such as the lower back. Many golfers with restricted hip mobility compensate by overusing and potentially injuring other areas.

4.Improved Balance:Effective use of the hips provides a stable base, ensuring that the golfer remains balanced throughout the swing. This stability is crucial for both power and accuracy.

Enhancing Internal Hip Rotation

For golfers who struggle with limited hip mobility, there's good news. With dedicated exercises and stretches, one can improve their hip rotation. Some effective exercises include:

•Standing Internal Hip Rotation: Get into golf posture. Simulate your back- swing. Put weight onto the trail leg, internally rotating your hip, and use your arms to help you rotate back. As you are rotated you can gently flex your knee and slightly straighten.

•Reverse Windshield Wipers:Lie on your back with knees up to 90 degrees. Place fists together in-between knees. Moving at the hips, move feet outward. Bring feet out and in. (This exercise is hard!)

•Internal Rotation Clam Shells:Lie on your side with knees bent. Raise top leg. Moving from the HIP, lift heel toward the ceiling and lower back to starting position. Repeat.

•Back 1/2 Windshield Wiper:Lie on your back, knees bent. Drop 1 knee in towards your midline. Make sure to keep your hips flat on the ground throughout the exercise. For extra rotation, gently place foot on knee to press more towards ground. Make sure your hips stay flat on the ground.

•General Windshield Wipers:Lie on your back with knees bent and feet flat on the ground, hip-width apart. Keeping feet in place, let your knees fall to one side and then the other, like windshield wipers.

👉You can check out the video here....👈

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