Trevor Ng
Clearing your hips in golf is a technique that can significantly improve your shot accuracy and consistency. It involves rotating your hips towards the target upon impact with the ball, with the hips initiating the downswing. This technique is used by the best golfers in the world, including Dustin Johnson, who has a tremendous hip rotation that flows quite loosely through his swing. To master this technique, golfers must first understand what's holding them back, such as a lack of flexibility or body limitations, and then practice the correct sequence of movements, starting with the hips, to achieve a fluid swing with increasing speed and precision.
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What You'll Learn
Hip rotation and speed
Firstly, it is essential to recognise the difference between hip restriction and hip rotation. Traditional golf instruction often advocates for hip restriction during the backswing, a strategy employed by many professional golfers. This approach involves keeping the trail knee flexed, which can lead to increased power on impact. However, hip restriction may not be suitable for everyone. Professional golfers possess exceptional flexibility and dedicate significant time to physical conditioning, enabling them to execute this technique effectively.
For amateur and senior golfers, hip rotation can be a game-changer. By allowing your hips to rotate naturally during the swing, you unlock a host of benefits. Firstly, hip rotation provides more power and longer distance. It also reduces strain on the lower back, resulting in less pain and faster recovery. Additionally, hip rotation enables a greater turn in the shoulders, contributing to a more fluid and effortless swing.
To improve hip rotation and speed, there are several drills and exercises you can incorporate into your practice routine. One simple drill is to take your regular setup without a golf ball and perform a mock backswing. Let your arms flow freely while rotating your hips and shoulders. Focus on driving your left hip rotationally and aim to get your hips square to the ball as your left arm reaches parallel to the ground. This drill enhances your hip rotation and ensures you're not just sliding your hips but achieving the necessary rotation for maximum impact.
Additionally, exercises like the figure four stretch target the piriformis muscle, improving hip rotation and overall hip range of motion. Strengthening the muscles around the hips, such as the gluteus maximus and gluteus medius, is crucial for injury prevention and generating more power. Hip windshield wipers and hip flexor stretches are also beneficial for improving hip flexibility and posture, contributing to a more fluid and powerful swing.
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Hip mobility and flexibility
Hip flexibility and mobility are crucial for golfers. The downswing starts in the hips, and that drive pulls everything else through. Opening the hips and shoulders during the swing helps generate power and accuracy.
To improve hip mobility and flexibility, it is essential to incorporate hip-specific exercises into your fitness routine. These exercises should target the gluteus maximus, the main extensor muscle of the hip, and the gluteus medius, the primary muscle on the side of the hip.
- Stand with your feet slightly wider than shoulder-width. Keeping your pelvis level with the floor, engage your right glute and lift your right knee out to the side. Draw a circle in the air with your right knee five times, keeping your knee bent. Switch the direction of the circles and repeat five more times. Then, switch legs and repeat the exercise.
- Lie flat on your back with both legs extended out in front of you. Interlace your hands behind your right thigh and pull it toward your chest. Extend that leg straight up, hold, and then bend it back down. Repeat for the desired amount of reps, and then switch legs.
- Stand with a bench or box to your right side. Bend your knee and place your right foot on the bench. Stand up straight, tapping your left foot on the bench. Slowly lower your left foot back down to the floor. You can do 2–3 sets of 8–15 repetitions on both sides.
- Stand on your right foot with your knee slightly bent. Hold a dumbbell in your left hand. Maintain a neutral spine as you hinge forward to bring your torso parallel to the floor. Lift your left leg. Come back up to standing. Lower your left leg.
It is important to start slowly and build up gradually when improving hip mobility and flexibility. Consistency is key, and even doing hip-specific exercises once a week will bring benefits.
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Clearing hips and power generation
Clearing your hips in golf is a mechanism that many golfers don't fully understand. It involves opening your hips towards the target upon impact with the ball. The hips initiate the downswing, and they should be facing the target by the time your clubface strikes.
Failing to clear your hips during a golf swing can result in reduced power, poor striking of the ball, and an inaccurate shot. To create speed at impact, your body must be able to rotate powerfully through the hitting zone, so it's imperative that you clear your hips for power drives.
To clear your hips effectively, you should first take your normal address position, then move your left foot back slightly. As you do this, keep your shoulders square to your ball-to-target line. This simple adjustment will help your body rotate and ensure you complete the swing with maximum power.
Additionally, focus on continually turning your hips during the swing. This will help you develop a smooth and powerful swing. You can also try a drill: get into your address position without a club and make a mock backswing. Let your arms flow freely to the top while rotating your hips and shoulders. Then, drive your left hip rotationally and get your hips square to the ball by the time your left arm is parallel to the ground.
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Clearing hips and accuracy
Clearing your hips in a golf swing is a technique that can significantly improve your shot accuracy, power, and consistency. It involves initiating the downswing with your hips, which should be open towards the target upon impact with the ball.
To clear your hips effectively, it is important to first understand the role of the hips in the golf swing. The hips initiate the downswing, and when done correctly, they will be facing the target by the time the clubface strikes the ball. This technique allows golfers to generate more power and accuracy in their shots.
There are several things to consider when learning how to clear your hips. Firstly, ensure your hips have the capacity to rotate passively and actively. Limited mobility in the mid-upper back, a weak core, and weak hamstrings and glutes can contribute to low back pain and affect hip rotation.
To improve hip clearance, try slowing down your swing and practicing the correct body movement for the backswing. Your hips should finish the backswing and initiate the downswing. Gradually increase the speed and precision of this sequence until it becomes your natural movement pattern.
Additionally, focus on maintaining knee flex throughout the backswing and making a quality shoulder turn away from the target. This sets the stage for the downswing, where your hips should lead the way while your upper body hangs back. Allow for separation between your hips and upper body during the downswing to generate more power.
By understanding the mechanics of hip clearance and incorporating these tips into your swing, you can improve your accuracy, power, and consistency in golf.
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Common mistakes and fixes
Golfers often struggle with clearing their hips, which is a term that means opening your hips towards the target upon impact with the ball. The hips initiate the downswing, and if done correctly, they will be facing the target by the time the clubface strikes. Failing to clear the hips during a golf swing could result in reduced power, poor striking of the ball, and an overall inaccurate shot.
One common mistake golfers make is getting handsy with the downswing, which makes it hard to control the clubface at impact. To fix this, it is recommended to reverse the arm positions. Come into impact with a bent right arm and a straight left arm, which will require getting lower and rotating, allowing for a more fluid motion.
Another mistake golfers make is rushing their swing. It is common for amateurs to rush, and it is challenging to achieve positive results from a rushed swing. It is important to allow the swing to develop at a comfortable pace and ensure there is enough time to finish all the moves.
Additionally, some golfers may not understand the importance of hip clearance and how it can improve their accuracy and power. The hips initiate the downswing, and by opening them towards the target, the upper body and club will follow, thanks to the momentum created by the lower body. This separation between the hips and upper body is crucial for generating power.
Finally, some golfers may have physical limitations that make it difficult to clear their hips. This could include tight hip flexors from sitting, weak glutes from a lack of strength training, or overall stiffness from not rotating the hips regularly. Addressing these issues through stretching, strength training, and hip rehabilitation programs can help improve hip mobility and flexibility, making it easier to clear the hips during a swing.
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Frequently asked questions
Clearing the hips in golf means opening your hips towards the target upon impact with the ball.
Clearing the hips can help you deliver more power and hit the ball straighter. It can also help you generate more speed and improve the quality of your contact.
To clear your hips, you need to rotate your hips early in the golf swing and get them out of the way. You can do this by rotating your front foot out towards the target and letting your hips start to rotate before your downswing starts.
Some golfers stand up out of their posture during the backswing, which makes it hard for the hips to clear on the way down. Another mistake is cutting the shoulder turn short, which also makes it difficult for the hips to clear.
