Trevor Ng
It's all in the hips is a phrase that most golfers have heard at some point. The hips are one of the most important joints in the body when it comes to the rotary requirements of a golf swing. The ability of the hips to move through their intended ranges of motion is important to rotate around the imaginary axis of the golf swing. If a golfer lacks flexibility and hip mobility, this will result in a poor golf swing and the development of major defects in their swing, resulting in an inconsistent golf game.
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What You'll Learn
Hip rotation is key to a powerful swing
"It's all in the hips" is a well-known phrase in the golfing world, and for good reason. Hip rotation is indeed key to a powerful swing. The hips are one of the most important joints in the body when it comes to the rotary requirements of a golf swing. The ability of the hips to move through their intended ranges of motion is essential for rotating around the imaginary axis of the golf swing.
Proper hip rotation can help generate swing speed and increase distance without the need for deep rotation or raw power. This is because turning your hips in the backswing is a more natural movement that promotes the rhythm and tempo required for a steady back-and-forth weight shift. Restricting hip rotation, on the other hand, can lock up your movement, affecting your rhythm, tempo, speed, and distance.
Additionally, allowing for hip rotation can increase upper body rotation, resulting in a more powerful swing. This is especially important as golfers get older and start to lose their range of motion. By focusing on hip rotation, golfers can increase power and distance while reducing strain on the lower back.
To improve your hip rotation, try the following drill: Take your regular setup without a golf ball. On the back swing, step your trail foot back behind your body. As you swing down, return your trail foot to its original position. You don't need to complete the swing. Do three practice swings like this, and then step up to the ball and take a real shot, maintaining the same hip rotation without moving your trail foot. This drill helps improve hip rotation without needing to overthink it, as the step with your trail foot naturally encourages the rotation.
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Hip restriction can hurt your golf swing
"It's all in the hips" is a phrase that most golfers have heard at some point. While hip rotation is indeed important for a proficient golf swing, hip restriction can also hurt your golf swing.
The hips are one of the most important joints in the body when it comes to the rotary requirements of a golf swing. The ability of the hips to move through their intended ranges of motion is important to rotate around the imaginary axis of the golf swing. If you have limited hip mobility, you won't be able to get the necessary rotation, which will result in a poor golf swing. This can lead to compensating in other areas of your swing, developing major defects in your swing, and ultimately, an inconsistent golf game.
Research has shown that golfers with Hip Asymmetry or Pelvic Unleveling (misalignment in the hips) had a decrease in spinal rotation of up to 35% on the more limited side and nearly 15% on the opposite side. Traditional golf instruction often advises restricting the hips in the backswing and keeping the trail knee flexed. However, this can restrict your shoulder turn, resulting in a short swing and a loss of distance.
Additionally, hip restriction can lock up your movement, causing your rhythm, tempo, speed, and distance to suffer. It demands extreme twisting and can put more strain on your lower back, leading to pain and discomfort.
Therefore, allowing for some hip rotation in your golf swing is crucial, especially as you get older and lose range of motion. Hip rotation can provide more power, longer distance, and less pain. It promotes a natural swing motion, improving the rhythm and tempo of your swing.
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The importance of hip alignment
The hips are one of the most important joints in the body when it comes to the rotary requirements of a golf swing. The ability of the hips to move through their intended ranges of motion is important to rotate around the imaginary axis of the golf swing. If a golfer lacks hip mobility, they will not be able to rotate properly, and this will result in a poor golf swing. The body will compensate for this lack of rotation by stealing it from other areas, which can lead to major defects in the swing and an inconsistent golf game.
Hip rotation is a true power move. Traditional golf instruction tells you to restrict your hips in the backswing, but this will restrict your shoulder turn, resulting in a short swing and a lack of distance. Allowing for hip rotation in your golf swing lets your trail knee relax on the backswing, giving you a lot more turn in your shoulders. This promotes the rhythm and tempo needed for a steady back-and-forth weight shift. Hip restriction, on the other hand, locks things up and can put more strain on your lower back.
Golfers with hip asymmetry or pelvic unleveling (misalignment in the hips) have been shown to have decreased spinal rotation. Research shows that with proper treatment and a focus on frame asymmetry, this rotation can be improved.
To improve hip alignment, a simple drill can be performed. Get into your address position without a club and make a mock backswing, letting your arms flow freely to the top while rotating your hips and shoulders. Drive your left hip rotationally and get your hips square to the ball by the time your left arm is parallel to the ground. Keep the width in your stance, as simply sliding your hips will negate needed rotation.
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How hip rotation affects swing speed
While there are mixed opinions on the importance of hip rotation in a golf swing, many sources agree that it is crucial. Restricting hip rotation can lock up your movement, negatively impacting your rhythm, tempo, speed, and distance. On the other hand, allowing hip rotation promotes a free and natural swing motion, generating swing speed without requiring deep rotation or raw power.
The hips are the powerhouse of the swing, and proper hip rotation is essential for transferring energy and generating power. This power begins from the foot and moves through to the clubhead, sending the ball farther. Additionally, hip rotation provides better control and accuracy.
To improve your hip rotation, you can try the following exercises:
- Get into a golf posture by hinging at the hips as if you're about to hit a 7 iron. Rotate back on your trail leg, shifting your weight to your back foot, and hold for 5 seconds. Return to the starting position, rotate to your lead leg, and shift your weight to your front foot. You should feel a stretch in your hip area. Hold for 5 seconds and then return to the starting position. You can perform these reps on one side or alternate between the trail and lead legs.
- Lie on your back and bring your legs up with a 90-degree knee bend. Make two fists with your hands and place them between your knees. Squeeze your knees and press your feet outward while maintaining the bend in your knees and hips. Hold for 3-5 seconds and then release.
- Lie on your side, bending at the hips and knees. Lift your top leg so it's parallel to the ground, and then lift your foot towards the ceiling, moving only at the hip.
By incorporating these exercises into your routine, you will improve your hip rotation, leading to increased swing speed and improved performance on the golf course.
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The role of the hips in the downswing
The hips play a critical role in the golf swing, and the transition from backswing to downswing is where golfers tend to lose power. Golfers need to engage their hips more on the downswing to maximise their swing speed and unlock extra yards.
To achieve this, golfers should initiate the downswing by turning their belt buckle and hips hard to the left while keeping their back to the target. This will create a separation between the upper and lower body, allowing the hips to lead the arms and shoulders in the downswing. This separation is key to power and will create an extra burst of speed through impact.
It is important to note that the pelvis has no single centralised axis for rotation due to the structure of the human body. As a result, during the backswing, the pelvis rotates over the right hip socket, and during the downswing, it rotates over the left hip socket.
Some golfers recommend initiating the downswing with a right hip rotation movement, while others suggest a left hip movement back towards the tush line. It is important to maintain a connection between the hips and the upper body to ensure consistency in ball strikes and increase power.
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Frequently asked questions
Yes, the hips are one of the most important joints in the body when it comes to the rotary requirements of a golf swing.
The hips need to be open to the target at impact. Your hips should continually rotate until your swing comes to a stop. This hip rotation generates swing speed and promotes the rhythm and tempo needed for a steady back-and-forth weight shift.
Try this drill: take your regular setup without a golf ball. On the back swing, step your trail foot back behind your body. As you swing down, return your trail foot to its original position. Do three practice swings like this, then take a real shot, maintaining the same hip rotation.
Some golfers try to aggressively clear their hips from the start of the downswing, which can create timing issues. It is better to keep your hips closed and let your arms swing down, only then allowing your hips to clear as your arms swing through.
