The hips play an important role during the golf swing. During the backswing, the hips build a lot of stored energy, and the downswing is initiated by a powerful unwinding of the hips. A restriction in hip mobility may limit rotation and minimize power during the swing. Hip restriction may be caused by several factors, some easier to fix than others.
Mechanics
One possible reason the hip doesn't turn back correctly is faulty swing mechanics. Beginning golfers usually take an aggressive swing with the arms, but minimize the role of the lower body. Many golfers also swing laterally, swaying from left to right to generate power. The golf swing is a rotational movement, characterized by a powerful torquing of the hips and shoulders. Professional golfer Ben Hogan believed the hips played a more important role in the swing than any other body part.
Inflexibility
A lack of flexibility in the hips could prevent hip mobility and limit the hips from working properly throughout the swing. There are five hip flexor muscles. Tension in any or all of them could restrict the hip's ability to rotate. The hips tend to tighten with age, especially with males. Golfers should work on improving flexibility in this area to promote a better hip turn during the swing.
Knee Problems
A restriction in hip turn could also be influenced by knee problems. As the hip rotates back, the right leg straightens, placing a significant load on the right knee. Any hesitation about increasing torque on the right knee, either consciously or unconsciously, could limit the hip from turning completely.
Misconceptions
Despite these potential limitations to hip mobility, golfers may be surprised to learn that the hip actually doesn't need to turn all that far back to create maximal power. Power is created by rotating the shoulders further than the hips during the backswing. This rotation creates an incredible amount of torque throughout the body, so that during the downswing it has an unwinding or spring-like effect. If you rotate your hips too far back, you minimize this torquing effect.
Solutions
The best way to ensure proper mechanics is to take a lesson from a certified PGA teaching professional. Renowned golf teacher Mitchell Spearman also recommends checking the position of your hips in the mirror to gain instant feedback about body position throughout the swing. Perform a variety of hip stretches each day to promote range of motion in the hip flexors. If you suffer from knee problems, a knee brace may limit some of the load created during the backswing.
References
- "Five Lessons: the Modern Fundamentals of Golf"; Ben Hogan; 1957
- ExRx.net: Hips
- "AIM of Golf"; Mitchell Spearman; 2004
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