Rotating your hips is a crucial part of the golf swing, as it helps generate power and control in your shot. Here are some tips on how to properly rotate your hips in the golf swing:
Start with a good setup: Before you begin your swing, make sure your feet are shoulder-width apart and your knees are slightly flexed. This will help you maintain balance and stability throughout your swing.
Turn your hips on the backswing: As you take the club back, initiate the turn of your hips by rotating them away from the target. Your left hip (for right-handed golfers) should turn back and up, while your right hip should stay in place.
Shift your weight onto your front foot: As you begin your downswing, shift your weight onto your front foot while maintaining the rotation of your hips. This will help you generate power and control in your shot.
Turn your hips through the ball: As you swing through the ball, continue to rotate your hips towards the target. Your right hip (for right-handed golfers) should turn towards the target, while your left hip stays in place.
Finish with a balanced follow-through: After you’ve made contact with the ball, continue to rotate your hips towards the target and finish with a balanced follow-through. Your weight should be on your front foot, and your hips should be facing the target.
Use your core muscles: Your core muscles, including your abdominals and obliques, play a key role in rotating your hips during the golf swing. To engage these muscles, focus on keeping your torso stable and rotating your hips around your spine.
Practice with a mirror: To ensure that you’re rotating your hips properly, practice in front of a mirror. Check that your hips are turning away from the target on the backswing, shifting towards the target on the downswing, and rotating towards the target on the follow-through.
Use your feet and knees: Your feet and knees can also help you rotate your hips during the golf swing. On the backswing, feel your weight shifting onto your back foot as your front knee flexes slightly. On the downswing, shift your weight onto your front foot as your back knee straightens slightly.
Avoid over-rotating: While hip rotation is important, be careful not to over-rotate. Over-rotating can cause you to lose balance and power in your swing, and can lead to inconsistent shots. Aim for a smooth and controlled hip rotation throughout your swing.
Seek professional guidance: If you’re struggling with hip rotation in your golf swing, consider seeking guidance from a professional golf instructor. They can help you identify any flaws in your technique and provide personalized tips and drills to improve your hip rotation.
Rotation drills without a club
Drill
Description
Setup
Execution
Common Errors
Seated Rotation
Sit on a chair and cross your arms over your chest.
Sit on a chair with your feet on the ground.
Rotate your upper body to the left and right.
Allowing your hips to move or not maintaining a straight back.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Twist your hips to the left and right while keeping your upper body still.
Allowing your upper body to twist or not keeping your feet planted.
Knee Flex and Rotate
Stand with your feet shoulder-width apart and bend your knees slightly. Hold a club across your shoulders.
Stand with your feet shoulder-width apart and bend your knees slightly. Hold a club across your shoulders.
Rotate your hips to the left and right while keeping your knees flexed.
Straightening your knees or not keeping your back straight.
Hip and Shoulder Separation
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Rotate your hips to the left and right while keeping your upper body still. Then rotate your upper body to the left and right while keeping your hips still.
Sit on a bench or chair and hold a club across your lap.
Sit on a bench or chair and hold a club across your lap.
Rotate your hips to the left and right while keeping your upper body still.
Not maintaining a straight back or lifting your feet off the ground.
Hip Rotation with Resistance Band
Attach a resistance band around your ankles and stand with your feet shoulder-width apart.
Attach a resistance band around your ankles and stand with your feet shoulder-width apart.
Rotate your hips to the left and right against the resistance of the band.
Not maintaining
Hip rotation drills for the downswing
Drill
Description
Setup
Execution
Common Errors
Weight Shift and Hip Rotation
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Shift your weight to your back foot and rotate your hips to the right, then shift your weight to your front foot and rotate your hips to the left.
Allowing your upper body to sway or not shifting your weight properly.
Downswing Hip Rotation
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Rotate your hips to the left as you begin your downswing.
Not keeping your upper body still or not initiating the rotation from your hips.
Pause at the Top
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Pause at the top of your backswing and then initiate your downswing by rotating your hips to the left.
Allowing your upper body to move or not pausing at the top of your backswing.
Lead Leg and Hip Extension
Stand with your feet shoulder-width apart and hold a club across your shoulders.
Stand with your feet shoulder-width apart and hold a club across your shoulders.
As you initiate your downswing, extend your lead leg and rotate your hips to the left.
Not maintaining proper posture or allowing your upper body to move too much.
Resistance Band Downswing Drill
Attach a resistance band to a stationary object and loop it around your lead foot. Stand with your feet shoulder-width apart and hold a club across your shoulders.
Attach a resistance band to a stationary object and loop it around your lead foot. Stand with your feet shoulder-width apart and hold a club across your shoulders.
Initiate your downswing by rotating your hips to the left against the resistance of the band.
Not maintaining proper form or allowing your upper body to move too much.
Hip rotation drills for the backswing
Drill
Description
Setup
Execution
Common Errors
Half Kneeling Rotation
Kneel on your right knee and place your left foot flat on the ground. Hold a club across your shoulders.
Kneel on your right knee and place your left foot flat on the ground. Hold a club across your shoulders.
Rotate your hips to the left while keeping your upper body still.
Allowing your upper body to move or not keeping your knees in proper alignment.
Lateral Lunge and Rotation
Stand with your feet wider than shoulder-width apart and hold a club across your shoulders.
Stand with your feet wider than shoulder-width apart and hold a club across your shoulders.
Lunge to the right while rotating your hips to the left, then return to center and repeat on the left side.
Not maintaining proper form or not lunging far enough to the side.
Wall Drill
Stand facing a wall and place your hands on it.
Stand a few inches away from the wall with your feet shoulder-width apart.
Rotate your hips to the left while keeping your upper body still.
Allowing your upper body to move or not keeping your feet planted.
Hip rotation exercises for mobility and flexibility
Exercise
Description
Execution
Common Errors
Hip Rotations
Lie on your back with your knees bent and your feet flat on the ground. Slowly lower your knees to one side and then the other, keeping your shoulders flat on the ground.
Slowly lower your knees to one side and then the other, keeping your shoulders flat on the ground.
Allowing your shoulders to lift off the ground or not keeping your knees together.
Pigeon Pose
Start in a high plank position and bring your right knee up to your right hand. Lower your right leg to the ground and extend your left leg behind you. Sit back on your right hip and hold the stretch.
Start in a high plank position and bring your right knee up to your right hand. Lower your right leg to the ground and extend your left leg behind you. Sit back on your right hip and hold the stretch.
Not sitting back far enough or not keeping your back straight.
Seated Figure Four
Sit on the ground with your legs extended in front of you. Cross your right ankle over your left knee and gently press your right knee down towards the ground.
Sit on the ground with your legs extended in front of you. Cross your right ankle over your left knee and gently press your right knee down towards the ground.
Not maintaining proper form or not holding the stretch long enough.
Lizard Pose
Start in a low lunge position with your right foot forward. Lower your left knee to the ground and walk your right foot out to the side. Keep your hands on the ground and hold the stretch.
Start in a low lunge position with your right foot forward. Lower your left knee to the ground and walk your right foot out to the side. Keep your hands on the ground and hold the stretch.
Not walking your right foot out far enough or not keeping your back straight.
Frog Pose
Start in a low squat position with your hands on the ground. Walk your knees out to the side as far as possible and hold the stretch.
Start in a low squat position with your hands on the ground. Walk your knees out to the side as far as possible and hold the stretch.
Not maintaining proper form or not holding the stretch long enough.
Ray Barnes, our Senior Staff Writer and a Golf Analyst with a PhD in Sports Analytics, is a beacon of insight in the golfing world. With a deep understanding of the sport's nuances, statistical analysis, and a talent for demystifying complexities, he provides in-depth analysis and captivating narratives that engage golf enthusiasts worldwide.
