Generate More Hip Power

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I recently received this question from a viewer.
 
Katherine, I am a low handicap player looking to increase distance and accuracy. I was inquiring about exercises to increase the speed and power of my hip rotation to clear them. I would like to hit the ball with more power. Thank you kindly for any input you may have to help me. - - Troy from Rochester, NY
 
This series of yoga poses will increase flexibility and strength in the hip flexors, psoas, internal and external rotators of the hips. In addition to adding more power to your swing stretching the muscles supporting the hips has a direct correlation to maintaining a healthy lumbar spine. Remember to integrate the core abdominals muscles before you begin all the poses by slightly drawing the navel towards your spine and lifting the ribcage off the waist.
 
The golf benefits of these poses are as follows:
  • More rotation and control in your hip turn

  • Increase the ratio of hip to shoulder turn

  • More power in your swing

  • Fuller extension in your finish position
Hip Lift:

Katherine Roberts

Place the right foot approximately one foot away from the left knee as shown in the photo. Your neck, shoulders, arms and hands are relaxed. As always, breathe deeply in and out of the nose for a slow count of four.
 
Katherine Roberts

On your exhalation, slowly lift the right hip towards the ceiling. Inhale and lower slightly while you maintain the action in the lower abdominals. Repeat and now lift the hip higher as you will start in to integrate the lower back. Inhales bring you down, exhales lift you up. Continue for five times on the right and switch sides.
 
Bridge Pose on the Ball:

Katherine Roberts

Place the Balance ball close to your buttocks and place the feet on the ball.
Inhale deeply, pressing the navel towards the spine.

Katherine Roberts

Exhale, squeeze the gluts and lift the hips off the floor. Inhale, lower the hips and repeat ten times. At the top of the pose, hold for a slow count of five. Note: to increase the intensity of the pose place a towel between your adductors (inner thighs) and squeeze the towel while practicing the pose.

Bridge pose on the Ball with the legs extended:

 
Katherine Roberts

 
Katherine Roberts

Now extend the legs and lift the hips off the floor five to ten times.
 
Pigeon pose at the wall:

Katherine Roberts

Place the left foot on the outside of the right knee and bend the right leg. Now bring your body against the wall and sit up as tall as possible. Roll the shoulders back and chest towards the shin of the left leg. Hold for one minute and switch sides.
 
Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.