Harper Lin
The hips play a crucial role in the golf swing, and loosening the hips can improve your game. Clearing the hips is a term used to describe the rotation of the hips towards the target upon impact with the ball, which helps generate speed and power. Amateur golfers often struggle with this concept, and many have tight hips due to sitting for long periods. However, loosening the hips through exercises and stretches can improve hip mobility, increase clubhead speed, and enhance shot accuracy. Professional golfers showcase tremendous hip rotation, and understanding hip flexor stretches can help unlock a more powerful golf swing.
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What You'll Learn
Hip rotation exercises
Golf is a game that requires a lot of hip rotation to generate speed and power. Limited hip mobility hinders the ability to turn in the backswing and downswing, making it difficult to generate speed and power. Therefore, it is important to loosen your hips to improve your golf swing. Here are some exercises to help improve hip rotation:
Step Overs
Stand tall with your feet together, then pick one leg up behind you and take a huge step, as if stepping over a hurdle. Bring your foot back to the ground and repeat the same motion in reverse. You can use a golf club for balance if needed. Keep your knee flexed and limit movement in your upper body. Focus on moving slowly and smoothly through a large range of motion. Repeat this exercise on both sides.
90/90 Stretch
Sit on the floor with one leg in front of you at a 90-degree angle and the other leg out to the side, also at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hand for support if needed. Sit back down and rotate so that the leg that was out to the side is now in front of you. Repeat this motion 10-12 times, alternating sides. This stretch is excellent for improving hip mobility and flexibility.
Pelvic Clock®
The Pelvic Clock® is a stretching device invented by a former Olympic coach. It helps improve hip rotation, golf posture, deep core muscle strength, and body alignment. The device addresses the inherent asymmetries of a golf swing, which can cause muscle imbalances over time. By using the Pelvic Clock®, you can stretch the tighter side of your body and gradually build up your skills to improve hip rotation.
Knee Move Drill
This drill helps you feel what it means to "open" your hips during a golf swing. Stand with your feet shoulder-width apart and turn your hips and shoulders slightly open. Open your hips and toes about 30 degrees to the left (if you're right-handed) or to the right (if you're left-handed). Slowly move into this position before each swing to improve your hip rotation and power.
By incorporating these exercises into your routine, you can effectively loosen your hips and improve your golf swing. Remember to focus on consistent practice and gradual progression to see the best results.
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Hip flexor stretches
The hip flexors are a group of muscles in front of each hip that include the lower abdominal muscles and upper thigh muscles. They are crucial for the rotational movement in a golf swing. However, due to our sedentary lifestyles, these muscles can shorten and tighten, leading to reduced hip mobility and an increased risk of injury. Therefore, it is essential to incorporate hip flexor stretches into your routine to loosen your hips and improve your golf game. Here are some effective stretches to achieve this:
90/90s
Sit on the floor with one leg extended in front of you at a 90-degree angle and the other leg out to the side, also at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hands for support if needed. Return to the starting position and rotate to the other side, bringing the other leg in front. Repeat this sequence 10-12 times to improve hip mobility and ease hip tightness.
Step Overs
Stand tall with your feet together. Lift one leg behind you and take a large step, as if stepping over a hurdle. Bring your foot back to the starting position and repeat the movement in reverse. Keep your knee flexed and minimize upper body movement. Focus on slow and controlled motions through a large range of motion. Perform this stretch on both sides to improve hip mobility.
Fascia Technique
The fascia is the connective tissue surrounding the core muscles of the hip flexors. The Fascia technique targets this tissue to loosen and lengthen it, increasing your range of motion during hip rotation. This stretch is particularly beneficial for golfers as it helps improve the rotation of the hips during the backswing and downswing.
PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) is a technique used by professional sports trainers to improve muscle elasticity and enhance active and passive ranges of motion. In the context of golf, PNF stretching helps target the muscles around the hip joints, lengthening the hip flexors and increasing rotational movement.
Incorporating these hip flexor stretches into your routine will help loosen your hips, improve your golf swing, and reduce the risk of injuries associated with tight hip flexors.
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Clearing your hips
Firstly, it is important to understand the concept of clearing your hips. During your golf setup, your hips are square to the target, meaning the line across your hips aligns with the target. As you swing through, you want to rotate your hips early so that they are pointed to the left of the target at impact (for right-handed golfers). This hip rotation facilitates torso rotation, which in turn increases the speed of your golf swing.
To improve your hip mobility and flexibility, you can try the 90/90 stretch. Begin by sitting on the floor with one leg in front of you at a 90-degree angle and the other leg out to the side, also at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hands for support if needed. Then, sit back down and rotate to the other side, repeating this motion 10-12 times. This exercise will help improve your hip mobility, making it easier to rotate your hips during your swing.
Another exercise to improve hip mobility is the step-over. Stand tall with your feet together, then pick one leg up behind you and take a large step as if stepping over a hurdle. Bring your foot back to the ground and repeat the motion with the other leg. This simple exercise can help combat the negative effects of a sedentary lifestyle, which can lead to tight hips.
Additionally, you can try the Fascia technique, which targets the connective tissue surrounding the core muscles of the hip flexors. These stretches will help loosen and lengthen the fascia, increasing your range of motion during hip rotation. Remember, improving your hip mobility and flexibility will not only help your golf swing but also benefit your overall physical performance.
Lastly, when it comes to clearing your hips, it's important to understand what might be holding you back. Limited hip mobility can be a result of sitting for long periods, tears in the hip joint cartilage, or ageing conditions like arthritis. Understanding these factors will help you address them effectively and improve your hip clearance.
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Daily hip mobilisation
Step Overs
Stand tall with your feet together, then pick one leg up behind you and take a big step, as if stepping over a hurdle. Bring your foot back to the ground, then repeat the same motion in reverse. This exercise helps to improve hip mobility and combat the negative effects of a sedentary lifestyle.
90/90s
Sit on the floor with one leg in front of you at a 90-degree angle and the other leg out to the side, also at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hands for support if needed. Sit back down and rotate your legs so that the other leg is now in front. Repeat this motion 10-12 times to improve hip mobility.
Fascia Technique
The Fascia Technique targets the connective tissue that surrounds the core muscles of the hip flexors. These stretches will help to loosen and lengthen this tissue, increasing your range of motion as you rotate your hips. This is important for improving your backswing and downswing.
Practice Your Swing
Slow your swing down and practice moving your body in the correct sequence for the backswing and downswing. Focus on initiating the downswing with your hips. Gradually increase the speed and precision of your movements, and eventually add a ball to start hitting shots. This will help to improve the fluidity of your swing and make it more natural.
By incorporating these exercises into your daily routine, you can improve your hip mobility and see improvements in your golf game.
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Understanding hip function
When you "clear your hips", it means your hips are open towards the target at impact. When you take your golf stance, your hips are square to the target. As you swing through, you want your hips to rotate so they are pointed to the left of the target at impact (if you're right-handed). This is what is meant by "opening the hips". Clearing your hips is about rotating early in the golf swing and getting your hips out of the way. Hip rotation helps you improve the quality of your contact with the ball. When you increase hip mobility, you find it easier to make square, solid contact with the ball.
Many people have tight hips due to sitting for long periods each day. This can also be caused by tears to the cartilage that surrounds the hip joint (labrum) or simply from aging conditions like arthritis. Tight hips can cause low back pain, which is a common problem among golfers. A lot of low back problems originate in the hips because of the relationship between the pelvis and the spine. Tight hips can also cause an improper weight shift to the front foot (reverse pivot) and a thrusting of the pelvis towards the ball (early extension).
To improve hip mobility, you can try exercises such as step-overs and the 90/90 stretch. Mobilising your hips for just a few minutes each day can help to improve your golf swing and other physical activities.
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Frequently asked questions
Clearing your hips refers to the rotation of your hips during a golf swing. When you "clear your hips", your hips are open towards the target at impact. This helps improve the quality of your contact and generates speed.
Hip rotation helps to improve your shot accuracy and power. Rotation in your hips facilitates rotation in your torso, which helps you pick up speed in your golf swing.
Tight hips can be caused by sitting for long periods of time, tears to the cartilage surrounding the hip joint, or aging conditions like arthritis.
You can loosen your hips by performing hip flexor stretches and exercises that target the muscles around your hip joints. This will help improve your hip rotation and flexibility. Some specific exercises include step overs and the 90/90 stretch.
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