Generate More Power and Distance


For many women golfers we are looking for more power in our swings and more distance on the course. One of the most common swing flaws experienced by women is sway.
Sway occurs when the lower body moves laterally to the right (in a right handed golfer) versus coiling around the axis of the right hip and spine. This lack of coiling shifts all the weight to the right side, making it challenging to transition to the proper downswing phase.
Physically, sway is caused by an inability to internally rotate the hips due to a lack of flexibility and / or a lack of strength in the glutes and adductors (inner thighs). The glutes are considered one of the most powerful muscles in the golf swing. For women too much flexibility or hyper-flexibility in the hips blocks the ability to harness strength in the lower body. Poor strength inhibits control of the hips and depletes power and distance.
For the complete lower body strengthening series check out my website at
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Squat / Chair pose with balance ball:
Begin with the feet hip width apart, extending the arms at shoulder height. Inhale as you squat down, sitting back as if you are sitting into a chair, maintaining an upright posture in the lower body. When your glutes touch the ball, exhale and return to the starting position. Repeat five to ten times.

Glute strengthening series ' The bridge pose
Prep: Begin on your back, knees bent and feet close to your hips. Pull your navel towards your spine, tuck your hips under and engage your glutes.

Bridge: Lift your hips off the floor. Hold for ten breaths.

Extended right leg: Activate your left glute and extend your right leg at the same height at your left knee. Hold for five to ten breaths and switch sides.

Leg lifts: Keeping the hips level, parallel to the floor lift the right leg. Inhale and lower the leg to the height of your left knee, exhale and lift the leg again. Repeat ten times and switch sides.

Clam shell / internal and external hip strengthener:
Begin on your left side, the body aligned in a straight line. Stabilize your trunk by engaging your core abdominals. Inhale as you touch your right toe behind your left knee, focusing on the full range of motion in the hip. Exhale and tap your right knee in front of your left knee. Repeat ten to twenty times and switch sides.


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    Editor's Note: Katherine Roberts, founder of and has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at