One of the key movements you need to create speed in your golf swing is hip internal rotation.
This action happens at the hip socket when you move your legs outward from your knees. During a right-handed golfer’s swing, internal rotation occurs first on the right hip and then on the left hip.
The average PGA tour player has over 45 degrees of internal rotation on both hips.
Hips Don’t Lie
Improper movement in your hips can cause a chain reaction throughout your body.
Decreased hip internal rotation (as well as external rotation) can potentially cause injury to your low back, pain in the hip joint, tight hamstrings, knee injury, and ankle injury. Your low back is exceptionally reliant on hip mobility to stay healthy.
Golf is very demanding of your hip, with weight-bearing stress and high rotational demands.
Hip Strength & Power
Your hip also needs strength to create velocity for a fast and powerful swing. Your butt muscles need to be strong, and the muscles around your thighs and hips need to support you.
A research study conducted on 56 golfers showed that high skilled golfers had substantially stronger gluts than lesser-skilled golfers.
Your gluteals (butt muscles) are made up of three different muscles: Gluteus Maximus (the biggest), Gluteus Medius (middle size) and Gluteus Minimus (the little one).
The Gluteus Maximus is responsible for hip extension and it has been shown that it contributes to hip stabilization during the swing.
The Gluteus Medius provides hip internal rotation which we know to be vital for the golf swing. It also provides hip abduction (moving your leg out) and stabilization of the hip and pelvis. A weak Gluteus Medius is one of the most common things we see in our clinic, often presenting as a spasmed and painful TFL (the muscular part of the ITB). This can lead to low back pain, knee pain and hip pain.
The Gluteus Minimus is the primary internal rotator of the hip, and it also helps the other bigger gluts with hip extension, abduction, and stabilization.
Three Must Know Golf Exercises
Here are three great exercises to bullet proof your gluts!
Exercise #1: Side to Side Glute Activation – perfect for the big swing.
Exercise #2: Transverse Glute Activation – connect your glutes and core for strong swings.
Exercise #3: Glute Burner to build up your glute strength.
Swing On In
Are your hips holding up your golf game? Our pros at Head 2 Toe Spine and Sports Therapy are at your service.
We are certified in the TPI golf swing and the SFMA full body functional movement screen. The best part is we know how to fix those mobility limitations!
We specialize in getting your body moving properly again and guarantee we can give you your maximum mobility.
Call us at (425) 776-2936 or visit our New Patients page to learn more and start improving your swing today.
Hi, it’s Dr. Annie Armstrong here Head 2 Toe Spine and Sports Therapy… So as many of you know, I have two teenage boys and currently with zoom school… They are working me hard. I feel like I don’t have any time and you know what? I’m quite frankly not prepared to be a teacher.…Read More
Join Dr. Lee, Dr. Tim, and our favorite host Barry on the latest episode of the Movement is Medicine Show to learn how a single workout can destroy a low back… And what you can do about it! The crew covers at-home care, how you can tell if you need professional help, how long to…Read More
We just released a new podcast episode that I think you’ll enjoy…It’s the origin story episode where I share all about how I got started, my inspiration for starting Head 2 Toe, and even how I came up with the name.It’s a short, fun episode that I hope will put a smile on your face.You…Read More
New Podcast: What’s your long term wellness plan since the pandemic isn’t going away anytime soon? Join the Head 2 Toe team in discussing powerful ways to stay healthy & happy during the extended crisis.Read More
Join the Head 2 Toe team for your weekly dose of inspiration, ideas, and insights around how to take care of yourself. This week the team talks about the following: Importance of sunshine Dealing with the loss of graduation Best kitchen gadgets for stay at home cooking Clinic updates & telehealth options The #1 way…Read More