3 Golf Swing Exercises to Fix Your Hips

How five minutes can help you unlock your hips and play better golf in just five minutes we are going to combine three movements that are going to allow you to connect the upper and lower body one of the key functions of the hips the pelvis area in the swing we get power from the ground we drive it through the big muscles in the legs then we transfer it to the Torso the extremities and the club head so we're going to create that freedom and that separation we're then going to move into the joint itself into the hip how as we load we rotate and create freedom for all ranges of mush in part three we're going to create more access to the posterior chair the glutes the hamstrings the big muscles on the back side of our body that power so much of our swing if the hips are flexible active and allow function of the posterior chin we're going to have better posture better ball striking and therefore more consistency and power for your gear so how does a three-step help your golf swing number one is that hip flexor if this is tight the glute is going to be weak and one of the biggest problems golfers always have is early extension that means you lose your posture you come down into the ball this can't handle it that's too weak we stand up and that means we lose our power we push the club out and the ball can pretty much go anywhere okay so once the glutes are functioning once you've opened up that rotation with the three-step we have the ability to work through the hip load into the glute without restriction and then because of that we're going to sequence down better we're gonna be able to hold our posture and our neutral spine much more effectively and that means we can get to the club to the ball in a pretty similar place for impact time after time and that means our body is delivering more consistency in our Bowl striking and once you start to really fire the hips the glutes are where the power comes from without restriction on the front we're making progress movement number one is the three-step hip opener you're gonna come down it's a split stance kneeling position I'm going to work into this lead hip here place a club out in front to keep your balance and neutral spine so you're not losing that posture again very important for your swing and we're going to take a lunge forwards first of all so here we're getting that back hip flexor just working out and trying to create some Freedom some range of mush hold that end range for between five to ten seconds step back to Center and then out to 45. There we add in some movement of the hip adding some rotation we're opening up getting onto the inside of the leg and get a nice deep stretch in there again five to ten seconds bring it back to Center and then we're going out to 90. Here you're really going to get into that hip capsule we'll work in sideways we're holding into that position roughly around the same time amount of time back to Center back to 45 get deeper each time try and get that five second hold and be aware as you do so that each time you're going to go that little bit deeper into the range of motion get a little bit more stretch and a muscle the connective tissue in there and focus on that breathing the position in your body how you work the muscle how you work the stretch and then continue to be dynamic as that range of motion improves and of course what both sides movement two Hip 1990s here you're gonna have one knee stand on the outside one on the inside and the feet are gonna stay anchored to the ground have your hands on the ground for assistance if necessary if not and you've got good hip mobility take those hands off but from here with the feet staying where they are you're going to rotate over change knees Outside Inside trying to keep the Torso forwards and up so you're really working the hip and not just leaning into the stretch and be relatively Dynamic here make sure the feet stay in touch with the ground the hips are really opening up through this movement we're getting all the way down into the lower body nice bit of lumbar spine going on too and this is just opening up the hip capsule especially after the three step it's going to give you incredible range of motion the ability to rotate and load into your hips as soon as you get into your swing movement three is a split stance good morning this is where we get into the posterior chain specifically the hamstring strings and the glutes the big muscles on the back of your leg you're going to get a club on your shoulders to maintain your neutral spine you're going to go into a split stance position and with that back leg bent and a very slight Bend of the front leg you're going to work down into your good morning that lead leg is going to stretch and just enough to stretch the hamstring and then we fire the glute to stand back up all right so hinging backwards maintaining neutral spine feeling the hamstring feeling the glute and then standing up with a dynamic extension of the hip basically you're going to clench your buttocks and stand up tall alright so hinging down neutral spine find that point well against the end range of motion and then stand it up all right so we've got a single leg here who's going to highlight any imbalances which a lot of golfers struggle with also allows us to get into the specifics of our swing when we start loading into the right unloading and working through the ball so again hinge fighter hips and then unlock the movement you need for a better golf swing one of the most important aspects of your golf swing is hip rotation and that's where the 1990s really come in you got external you got internal as you work through both sides need to be able to deliver these movement pans if you want to be consistent then hit the ball as well as you can do okay so when we see that rotation we also want to make sure our pelvis stays within our base of support that's going to be our feet so as soon as we get lateral we're not rotating the hips we're moving the spine that's not a good position to be in so what we want to see is that as we turn through the hips are going to rotate we're going to load into the inside of our heels so as we go back the trail hit Works inside of that trail foot we then load the glute we can push out of the ground we can hit that rotation the lead hip is then going to work inside of the lead heel and there you have a really solid rotation of the pelvis that helps you stay in a great spine angle deliver speed and use the legs into your swing yeah and when you do so again we're making progress how to best use your five minutes of hip mobility you're gonna go two minutes of the three step hip opener you're gonna go two minutes on the 1990s both times working through that range of motion and increasing your Dynamic movement patterns increasing speed a little too as you feel the freedom coming through then you're gonna spend a minute on the good mornings 30 seconds each side really trying to fire the glute and using all of that Mobility to increase your output appreciate you watching today's video we are here to help all golfers improve their body so they can improve their game and feel better doing it all right so we appreciate the time make sure you hit like subscribe tell your friends go ahead and get the golf wide app and then we can all golf strong