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The Economic Swing - Hip Strength

The next series of articles will focus on common swing flaws and the physical relationships to those flaws. Over the years I've had the privilege of working with thousands of golfers, assisting them in the process of alleviating their swing flaws. In the past, we did not have the benefits of technology to evaluate their issues. However, now I use 3D motion-analysis, as well as physical assessments, to make the correlation between swing flaws and their physical mobility and stability restrictions. There is no doubt in my mind that restrictions and weaknesses in the body are the biggest contributor of swing flaws. For example, if you cannot get your torso to make a turn, cannot rotate your hips, or you are out of balance, swing flaws will occur.
A new concept for most golfers is that many upper-body swing flaws such as coming over the top, casting and chicken-winging are often a byproduct of poor lower body mechanics.
In the kinematic sequence of the golf swing the downswing should begin with the lower body, not the upper body. To activate your lower body efficiently you will first need mobility or flexibility in the hips. This begins with the ability to internally and externally rotate the hips.
If you followed our exercises from last week you will begin to feel more flexibility in your hips. Continue with the exercises and add this weeks series designed to strengthen the hips, specifically the internal and external rotators.
For the complete lower body workout check out my More Power and Distance DVD at
Lets get started!
The power glute rotation:
Begin on your side with your body in a straight line. You will need to activate your core abdominals to keep your trunk from moving. Focus on a full range of motion in the hips, tapping the right knee to the floor in front of the body and the right big toe behind your glute. Repeat twenty times and switch sides.
The Quinney:
This exercise was designed by my friend and fitness trainer Steve Heller at ForeMax Fitness and is named after golfer, Jeff Quinney. I love this exercise because it builds strength in the hips and challenges your balance at the same time.

Begin with a golf club and balance ball. Use a few golf tees to keep the ball in place.
Balance on one leg and lift the other leg up and over the balance ball. Focus on a full range of motion. Lift your leg over the ball twenty times and switch sides.

Note: You will notice as you begin to fatigue your form becomes compromised. Rest for a minute and resume the exercise. Maintain in upright posture and think about moving from your core.

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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