Having good lower body rotation is crucial to making an effective golf swing. From the hip to the foot, each joint plays a vital role in weight transfer and fluidity of motion. With Jésica Reyesan expert in fitness training for golfers, we will learn how to overcome physical limitations and improve rotation through practical exercises.
Why is Lower Rotation Important in Golf?
Role of the Hip, Tibia and Foot in the Swing
During the backswing, the hip, tibia and foot of the rear leg must rotate correctly to carry the weight. On the downswing, the weight is transferred to the dominant leg.
If there are restrictions in the rotation, the swing may present errors such as:
- Sway: Excessive lateral movement in the backswing.
- Slide: Excessive lateral movement on descent.
- Short turn or poor draft, limiting power and accuracy.
Causes of Rotational Limitations
- Hip Joint Arthritis: Joint degeneration can significantly reduce mobility.
- Muscular and Myofascial Restrictions: Tensions in the intrinsic hip rotators, joint capsules, gluteals and hip flexors limit range of motion.
Exercises for Improving Lower Rotation
Exercise 1: Kneeling Rotation with Stick
Objective: To improve controlled rotation in the hips.
- Kneel down and place the stick behind your shoulders.
- Step sideways with one foot, aligning the heel with the supporting knee.
- Turn the torso to the opposite side as far as you can, keeping it facing forward.
- Perform 3 sets of 10-15 repetitions per side.
Tip: If you feel discomfort, place the stick in front of you for comfort.
Exercise 2: Seated Rotation with Stick
Objective: To strengthen and improve hip mobility.
- Sit with legs bent and feet flat on the floor.
- Hold the stick in front of you and bring both knees to the floor, alternating sides.
- Keep your legs at a 90 degree angle or adjust if you have limitations.
- Perform 3 sets of 16-20 repetitions total.
Modification: If it is difficult, rest your hands on the floor behind you and perform the movement.
Exercise 3: Leg Rotation with Stick
Objective: To promote external and internal rotation of the hip in a controlled manner.
- Standing up, rest one hand on the pole to keep your balance.
- Lift the far leg with the knee bent.
- Rotate the leg outward (back and up) and then inward (down).
- Do 3 sets of 12-16 repetitions per side.
Tip: Keep your torso extended and avoid moving your body during the rotation.
Lower body rotation is essential for a powerful and efficient golf swing. The exercises proposed by Jésica Reyes are simple, requiring only one iron, and will help you overcome physical limitations, improving both your technique and your performance on the course.
FAQs about Golf Rotation
1. Why is hip rotation important in golf?
It is crucial to transfer weight efficiently during the swing and generate power without losing stability.
2. What errors are caused by a bad rotation?
Excessive lateral movements such as sway and slide, as well as short turns that limit the distance and accuracy of the stroke.
3. How often should I perform these exercises?
Ideally, practice these exercises 3-4 times per week for noticeable improvements in your mobility.
4. Can I do the exercises if I have arthritis in my hip?
Yes, but do gentle movements and consult a specialist before starting any routine.
5. How long does it take to see results?
With consistent practice, you should see improvements in your swing and mobility within a few weeks.
Incorporate these exercises into your routine and take your golf to the next level!
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