GOLFSTRETCH
By Adam Swanson
Two glute stretches that make a difference
M
any golfers hit bad shots and place the blame on their swings. They watch YouTube videos of PGA Professionals, searching for the right swing tip, the correct way to “get to the top.” After years as a golf fitness instructor, I’ve learned that many bad swings come from bad movement patterns. Put simply, it isn’t that you’re rusty or that you keep lifting your head. The inconsistency in your swing happens because you don’t have the proper mobility and flexibility to get into the correct positions time after time. What is the quickest way to swing better? Increase your flexibility and core strength — then practice to create the correct motor patterns. Once you’re there, you’ll add yards to every club and improve your accuracy exponentially. Golfstretch can help your journey. Let me give you an example of one of the problems I often see — lack of hip turn. Golfers with this ailment think they’re turning like a tour player. The reality is that their turn doesn’t end by “loading up” the right muscle groups for a powerful swing. Instead, these golfers simply straighten their trail leg and push their pelvis backwards. This puts the spine and hips in a poor position — and the lack of hip rotation drains power from the downswing.
Hip-leg exercises
Mini-resistence band exercise What is the solution? By creating more flexibility through your glutes, you can create more internal rotation of the hip and properly load the muscle groups for a more powerful swing. Gaining mobility of the hips, learning proper weight distribution on your plant foot, and keeping your right knee flexed throughout the swing can help you get into a great position at the top and build a more consistent swing. Here are two glute stretches that can really help. First, lie on your back and cross your ankle over your knee (left, upper photo). Then reach through to the other knee and pull the knee back toward your chest. I promise you’ll feel this one in the glute on the opposite side. Follow that stretch by crossing your shin underneath your body (left, lower photo). Then slide your body backwards, stretching the hip of the leg that is crossed. A swing drill performed with a mini-resistance band (above) can also help strengthen that area of your body and improve your hip rotation. Place the resistance band just below your knees. Keep your right knee flexed and your weight toward the inside rear of your arches. Now, swing at medium speed. At the top of your swing, you should feel the tension build in your glute. After a few rehearsals, hit some full shots to ingrain the movement into your swing. The more mobile you are, the better you’ll hit the ball. I guarantee it works better than trying to mimic old YouTube videos of Ben Hogan. n If you want to learn more about golf fitness, or book an introductory session at Golfstretch, visit www.GolfStretchTherapies.com or call 480-269-1119.
www.azgolf.org
SPRINGSUMMER 2019 | AZ GOLF Insider | 31
