The Local Knowlege

Health & Fitness

Fitness Friday: Training for better hip rotation

By Ron Kaspriske

Muscular symmetry is paramount to staying injury free, and you should always exercise muscles on the left and right sides of the body—as well as the back and front—similarly. However, when it comes to synchronizing the downswing and creating clubhead speed, a key ingredient is generating good internal hip rotation on your dominant side (right hip for right-handed swingers). What does having good internal hip rotation mean? If you're sitting as you read this, with your butt on the edge of the chair and feet on the floor about shoulder-width apart, you should be able to touch your left knee to your right and vice versa—or at least come very close—without having to move the other leg inward.

the-loop-fitness-hip-rotation-300.jpgAlthough much of the lower body is active at the start of the downswing, rotating the right hip internally, meaning toward the target, is often cited by golf instructors as the key move if you want to hit solid shots. If you can fire that right hip toward the target as you start down, it's going to cure a host of swing flaws including poor timing and swing path. So how do you train your right hip? The folks at SuperFlex Fitness (@superflexfit), trainer Dave Herman and golf instructor Andrew Park (@theandrewpark), have developed a cool way to do it using a stretch band while you work on your swing.The concept is make you work harder to rotate the hip and really feel what it has to do through resistance.

Watch the video below to see Andrew and one of his students demonstrate it.




And if you're interested in more ways to improve your swing using flex bands, their SuperFlex Golf Swing Kit ($69.95) comes with a variety of bands and how-to instructions. You can buy it at superflexfitness.com. A single band costs $5 to $36 depending on thickness and function.

Ron Kaspriske is the fitness editor of Golf Digest.

Around The Web