Having good lower body rotation is key in golf. Internal and external rotation, as well as foot inversion/eversion, are essential for a correct swing. The hip, tibia (leg bone) and foot rotate and load weight on the back leg during the backswing and rotate and shift weight to the dominant leg on the downswing. When the player moves with lower body restrictions, the golf swing is prone to excessive lateral movement – on both the upswing and the downswing (sway and slide).
There are several physical causes for limitations in lower body rotation, such as:
- Arthritis in the hip joint: mobility restrictions of the hip are due to joint degeneration.
- Muscular, capsular and myofascial restrictions of the hip and pelvic musculature: any tightness or restriction of the intrinsic hip rotators, joint capsules, gluteals, piriformis muscles, tensor fasciae latae (TFL), iliotibial band and hip flexors will limit mobility.
These are some of main technical errors that can occur if there is limitation in lower body rotation:
Sway/Slide
Short turn
Poor turn
Here are three practical exercises which only need an iron. I’m sure they will help you improve your mobility, and both the external and internal rotation of your hips.
Exercise 1: Kneel down and place the club behind your shoulders (if there is pain or discomfort, place the club in front). Step to the side, leaving your heel at the level of the supporting knee, and from there move your torso as far as you can, keeping it in front of you. Do three sets of between 10 and 15 on each side.
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Exercise 2: Sit with your legs bent and feet flat on the ground, and hold a club in front of you at all times. From there bring both knees towards the ground, aiming to touch or bring them as close as possible to the ground. Keep your legs at a 90-degree angle as much as possible and, if you are too limited, try a little more angle. If you find this too difficult, put the club down, place your hands on the ground (behind you) and from there rotate from side to side. In both cases try to keep your torso well extended at all times. Three sets of 16/20 repetitions in total..
Exercise 3: Standing with one hand on the club, lift the leg furthest from the club to the side with the knee bent, and from there make an external rotation: i.e. bring the knee as far back (and up) as you can and then the opposite, bringing the knee as far in (and down) as you can, trying not to move the body and keeping the spine as extended as possible. Three sets each side for 12/16 in total.
