Golfers: Want Great Hips? DO THIS!

In golf and in life it's all in the hips well definitely in golf anyway guys all right so today we're gonna have a little look through how you can mobilize and create extra flexibility through the hips how you can then activate those pathways the big muscles around the posterior chain basically connect your lower body and your upper body both through functional movement and in your goals so obviously that's where the powers out and we see how much rotation how much load and speed is creating through the hips and if you allow that to degenerate if it's not as good as it could be you're missing out on golf performance because you're going to lose out on power from the ground you're not going to be able to use your legs the way you want to in the swing and in general you're going to slow down your rotation because of the lack of separation lack of overall mobility and range of motion can really hinder your movement patterns and it can happen in numerous different ways but today is ideal for all golfers whether you just want to do this at home on a morning get things freshened up get the body moving or as a golf warm-up this will help you out in so many ways guys alright so the first thing to look at is flexibility mobility range of motion basically how you can put those areas in a certain position and these are my two favorite movements my two go-to movements are going to allow you to create that extended range so number one is going to be the 1990 internal and external knee taps okay so you're going to sit up you can have your hands on the ground if needed if you can do it without your hands on the ground good on you keep it up all right so that's what we're trying to progress to but basically you're going to keep the torso as tall as possible you can have one knee on the inside one knee on the outside and alternate through those patterns okay so try and hit the full range of motion so your knee will touch the ground on both sides both internal and external and really again neutral spine good breathing mechanics and try and free up those hips for those patterns okay number two is going to be the three steps hip opener cycle all right so again these names I gotta work on them all right but basically here you're gonna go into what is a stationary lunch pan you're going to lunge forwards you can have the assistance of a golf club or anything else then you're going to go 45 degrees and open up to 90 degrees then you're going to go back to 45 and back to where you started and cycle through that range you're going to open out the hip both in terms of going forwards and laterally and that's going to give you a really nice opening okay once we start to feel that function the combination of those two movements is gonna get you feeling free and ready to go okay once you have that movement the best thing is to activate and obviously when we're talking about the hip really we're talking about the glutes and the posterior chin in general glutes are those big muscles and once we've opened up the hips if we can get the glutes firing you're going to benefit your posture your ground reaction forces basically just how well you can swing the club okay so again we've got a couple movements right here for you number one is going to be the club hold good morning okay so here what we're trying to do is keep just a slight flex of the knee push our hips backwards and allow the chest to come forwards again maintaining that neutral spine create a lot of tension and activation through the posterior chain specifically the hamstrings at this point you're gonna continue through that motion until you get to the end range of wherever that is for you again you'll know because the hamstrings will be firing and at that point you are going to extend the hip you're going to fire the glutes and come back up to standing okay so again slight bend of the knee add the activation be aware of how to engage the muscle and then put it to work okay after that we can get a little bit more dynamic and again as a warm-up this is going to help you out so much when you step onto the first tee and we're going to go into jumping lunges jumping squats okay so as we go into jumping squats you're going to get down into a good range of motion what I want you to be aware of here is how you use the rest of your body to compress the ground engage the full foot and then accelerate up okay the patterns are very important and intent this is something we keep talking about intent in your movement so really compress down into the ground push the ground create our opposite reaction and elevate yourself okay add a little spike and throw in 180 rotation in there and your golf swing needs to be jacked up ready to go so that's your mobility that's your activation and then think about the swing itself because this is going to have some huge benefits and then how you actually swing the club is going to be affected as well and what we want to look at is the rotation of the hips and what I look for here is freedom of the lead leg during the backswing okay if you want to get your hips rotated this is pretty much going to guarantee that is going to happen and what I look for obviously is a right-handed player lead leg is my left leg I want my lead knee to go towards my trail foot in the backswing because that's going to shift the pressure it's going to allow me to engage the ground in that trail foot and then start to work around that in terms of my rotation up and through the whole system and the cool thing is generally equal and opposite reactions if you rotate the hips on the way back you got a good chance of rotating the hips on the way down as well guys okay so I really do let that lead me move we load up into that trail hip that's where your activation comes in that's where that solidity and stable joint position is going to be huge and because you're nice and mobile we load it up that we turn down you create a separation between the upper and lower body and that's a good golf swing right there and because you have that range of motion because your hips are working so much better all the power you create through the ground through your feet is going to be transferred through the whole system you're not going to let any go at the middle point where we start to leak energy you're going to be able to transfer it better your torso moves better your core is engaged against those hips and then we're golfing strong all right our clubs are moving well we're rotating good and we're getting the maximum out of our body possible so it really is all in the hips guys okay make sure you add these in at least a few times a week it's only going to take you five ten minutes it'll make a huge difference and if you do this before you go play instead of taking a couple of holes to kind of figure it out you're going to step on that first tee the body's going to be ready to go and you can execute in much more to where you want to so this is a small piece of information the hips are very important but your body is very important if you want to play your best golf this is a great place to start guys all right get some freedom in those hips and power in your golf swing and where next go ahead and download the golf world app it's a free download you've got a bunch of free trials you've got mobility we've got levels for all golfers it is the home of golf fitness go ahead and get you some and subscribe to the channel go play some golf do the work golf strong you