Good lower body rotation is key in golf. Internal and external rotation, as well as foot inversion/eversion, are essential to making 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 has lower body restrictions, there are many possibilities for excessive lateral movement in the golf swing on both the upswing and downswing (sway and slide).
There are several physical causes responsible for limitations in lower body rotation, such as:
– Arthritis of 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 fascia latae (TFL), iliotibial band and hip flexors will limit mobility.
Technical errors that can be made if there is limitation in lower body rotation test:
Sway / Slide
Short turn
Poor performance
Here are three very practical exercises, for which you will only need an iron. I am sure they will help you to improve your mobility and external and internal rotation in your hips.
Exercise 1
Kneel and place the stick behind the shoulders (if there is pain or discomfort, place the stick in front). Make a side step, leaving the heel at the height of the supporting knee and from there move the torso as far as you can, keeping it facing forward. Do 3 sets of 10 to 15 on each side.
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Exercise 2
Sit with your legs bent and feet flat on the floor, hold a stick and keep it in front of you at all times. From there bring both knees towards the floor, aiming to touch the floor or bring them as close to the floor as you can. Keep your legs at a 90-degree angle at all times as much as possible, and if you’re too limited, try a little more angle. Even if you find it too difficult, put the stick down, rest your hands on the ground (behind you) and from there rotate to one side and the other. In both cases try to keep your torso well extended at all times.
Three sets of 16/20 repetitions total.
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Exercise 3
Standing with one hand on the pole, raise the leg farthest from the pole to the side with the knee bent, from there perform an external rotation, i.e. bring the knee backwards (and upwards) as far as possible and then the opposite, bring the knee inwards (and downwards) as far as possible, trying not to move the body and keeping the spine as extended as possible. 3 sets each side for 12/16 in total.
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