Exercise of the week
Why this often-neglected region is crucial for your swing
Stablization is a key part of quality ball-striking. If you can't control your pelvis during the golf swing, good luck trying to find the center of the clubface. Jeff Pelizzaro (@18strongjeff), one of Golf Digest's 50 Best Fitness Trainers in America, says while most people focus on glute and other abductor exercises to strengthen the pelvis, you also need to think about the anterior side of the body and the role of the adductor muscles. If you're not sure where these muscles are, the adductors are in your groin region at the inside top of each thigh.
"Everybody talks about training the glutes, almost never the groin," Pelizzaro says. "I would say the adductors are some of the main contributing stabilizing muscles of the pelvis. We mostly think of them as pulling the leg toward the midline, but they also help control the lateral and vertical movements that occur when you swing and pressure shifts from one foot to the other.
"If you just trained the glutes and not the groin, that'd be like always training your chest and never your back muscles."
Pelizzaro recommends adding hip adductions to the end of your workout after your big strength work is complete. You should do them isometrically (static hold) and dynamically. "I would start simple with a set of three isometric 10-second holds. That would be one set. And do three sets of with each leg. Once you are comfortable with the isometric version, play around with doing them more dynamically for 10 to 15 reps for three sets."
You can see Pelizzaro's insta post below to see them demonstrated. A few things to consider: Use a box roughly a foot high. Lie on your side with the bottom leg flexed in front to 90 degrees at both the hip and knee. Place the inside of the thigh of the top leg on the box with the knee flexed 90 degrees.
"There should be no flexion of the top hip," Pelizzaro says. "You should be able to draw a line from the shoulder down through the hip to the knee. Place the bottom elbow under the shoulder, and lift up like you are doing a side plank, but the only points of contact are the elbow and the inside of the top thigh."