Rickie Fowler’s two keys for improving your mobility (and your swing)

A golfer’s swing is never quite perfect. It might lead to straight drives and get you around 18 in decent shape or put you in contention at a PGA Tour event, but there’s always room for improvement — something we recently learned from Gary Player’s impromptu lesson with Jack Nicklaus.

That mentality is something Rickie Fowler is quite familiar with too. He’s been working with his swing coach, John Tillery, for a while now, and is making some changes to his swing that he hopes results in more consistency on the course. 

“Ultimately, you’re always working on changes to get better,” Fowler said. “For me it was trying to tighten things up, to be more efficient, more consistent.” 

Fowler tends to get the club laid off and stuck behind him, which forces him to make more corrections later in his swing to get the club face in a position to make solid contact. His swing has worked for him since he came on Tour, but this isn’t the most efficient way to deliver the club face to the golf ball. 

To help him get into better positions and move through the swing without limitations, Fowler has focused a lot on his mobility. 

“And a really big part of that is making sure that the body is moving properly, that you’re not limited.” 

Fitness

Being limited in your mobility is a big concern for golfers, from the pros down to the weekend warriors. It’s why Fowler, a new brand ambassador and investor in Hyperice — a recovery and movement enhancement technology company — puts in the time to mobilize every day.

“I’ve been using Hyperice products for years to maintain my body’s mobility and readiness to train daily,” Fowler said. “With people at home looking to do the same and Hyperice making their tech more accessible, it was a no brainer to invest.”

Fowler spends at least 20 to 30 minutes doing mobility work before doing any golf-related activities. 

So where should you start if you want to make the most of your body’s mobility for the sake of your swing?

“The two most important things are making sure that your glutes are awake and firing and your thoracic [spine], making sure that your back is moving properly,” Fowler recommends.  “T-spine and glutes are my biggest keys…and I feel like those are the parts that cause the biggest issues.”

You don’t necessarily need to spend as much time as Fowler working on your mobility, but it’s not something you should ignore either. Whether it’s 10 minutes using a lacrosse ball to loosen up your muscles or doing some dynamic stretches to increase your range of motion, a little bit goes a long way. 

Glute Mobility

90-90 Hip Stretch: The 90-90 hip stretch is a great way to activate your glutes and improve your overall hiip mobility. Start by sitting on the ground with legs at 90 degree angles in front of you. Rotate through your hips so that your knees point in the opposite direct and squeeze your glutes to sit all the way up. For an extra stretch, you can bend forward at your waist. Repeat 10 times for better activation of your glutes and hips.

T-Spine Mobility

Place a foam roller just under your the bottom of your rib cage and lay back onto it. With your arms crossed over your chest or above your head for a bigger stretch, slowly roll the foam roller toward your shoulders. Be sure to stop for a few seconds as you roll the foam roller up your back to release any tight spots you find.