Welcome to our new-and-improved Home Fitness series. Each week over the next three months, we’ll provide you with a workout you can follow to get you ready for the first round of golf come spring. We’ll cover everything from mobility to strength to functional fitness to help you get ready for that first round once the frost thaws.
Congratulations! If you’re reading this, that means you likely made it to week four of our Home Fitness mobility workouts.
You should be feeling pretty loose by this point, but this week’s mobility routine will focus on improving the range of motion in your hips.
This is extremely important if you want a powerful golf swing. That’s because your hips are one of the biggest power generators in your swing. Being able to fire them properly in your golf swing not only helps you swing faster and hit it farther, but also helps protect your back by taking some of the added stress of the rotational force off your lower back.
No matter how you look at it, improving your hip mobility is one of the best things you can do for your golf swing. Before we jump into this mobility workout, you will need a foam roller like the one below.
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Restore Muscle Therapy Foam Roller
Week Four Hip Mobility Routine:
Glute Foam Roll: Siting with the foam roller under your glute, slowly roll down the muscle. When you find a sore spot, stop and apply pressure to the area for 10-15 seconds until you feel the muscle release. Continue this process until you’ve rolled the entire muscle. Switch sides and repeat. Tip: You can control the intensity of this move by using your body to put more pressure on the area as you roll.
Thread the Needle Twist: This exercise is great for opening up your chest, shoulders and thoracic spine — another key group of muscles to making a powerful golf swing. Starting on all fours, thread one of your arms underneath your body, placing your head and shoulder gently on the ground. Raise your opposite arm in the same direction as the rest of your body, and hold for three seconds. Do three sets of 10 reps per side.
Reverse Clam Shells: This mobility exercise will activate key muscles in your hips and help you make a more powerful hip turn. Laying on your side with your knees slightly bent, place your foam roller between your knees. Slowly rotate your top leg away from you while keeping your knee in contact with the foam roller. Perform three sets of 10 reps per side.
Four-Way Active Separation Stretch: This stretch will help you improve your ability to disassociate your upper and lower body, freeing you up to rotate more efficiently through your golf swing. Start by standing with good posture and your arms crossed over your chest. Place one of your heels out in front of you and lift your toe. Start rotating your leg outward as far as you can while keeping your hips pointed forward. As you push outward with your leg, rotate your upper body in the opposite direction. Repeat this process with your leg rotated inward and then switch sides. Do three rounds holding each stretch for 10 seconds.