PureStrike Golf Academy

Phone Icon (850) 685-1032

Facebook Icon    Twitter Icon    Instagram Icon

Featured in Golfweek


Hip Mobility Test

Good afternoon from Purestrike Golf Academy here in Destin, Florida area. Yes, as you can tell in the video, it can get chilly here in the panhandle during the winter months, and thus the sock cap.

Hip Mobility Test

There's a tip that I wanted to provide everyone which I got from Dr. Greg Rose. Though it was pertaining to baseball, it is also very relevant to golf. The tip dealt with the internal rotation of the pelvis or the hips. And there's a way that you can test it to see if you need to make an adjustment at set up to accommodate any restrictions that you have in moving the pelvis or rotating the pelvis.

The way you do this, the test, is you take your left foot and turn it sideways, placing the heel to the right foot. This measures the width between your feet at a foot length apart. Now take a club or a stick and place it right at the toe of the turned-out foot. You then square up your feet, so they form a straight line. Now use the stick or club and place it right in the center of your feet, as shown in the video.

To check and see how well you have internal rotation, you lock your hips in place and turn the left foot's toe towards the stick. For many adult golfers, for the toe to touch the stick, they have to rotate the hips. If you are able to touch the stick, then your feet at a dress can be squared up to the line.

If you cannot lock your hips and rotate the foot, so your toe touches the stick, then at address, you need to make an adjustment. You do so by rotating your left foot 35, 45, or 50 degrees open to the line. By doing so, you'll be able to increase the amount of internal rotation in the hips and the pelvis to be open at impact. It will also be easier for you to have a stable and balanced finish facing the target.

Notice also that if you do not have good internal hip rotation, and you set up with your foot squared up to the line, you'll feel a lot of pressure in your ankle, knee, and hip. Now turn the left foot open and rotate. Note there is less restriction, it's easier to rotate, and the possible little pain you may have had in the joints subsides.

Let's say, also, that you have a problem with being able to rotate your right hip on the backswing. Perform the same test with the right foot. If you test the right and it's not able to turn in, that means you can also turn this right foot out 20 to 30 degrees, and that will give you the opportunity to rotate instead of being locked in and making a sway or lateral movement. So we want to loosen up and free up the pelvis area.

In closing, let's do a quick review. If you have poor internal hip rotation, turn the left foot and the right foot out. The left foot, 35, 45, 50 degrees, and the right foot 10 to 25 degrees. All of a sudden, you'll find yourself being able to rotate your pelvis an effective amount on the backswing and get open to the target effectively on your way to finish.

Hopefully, this helps your game. If you have any questions, please fire away, and I'll be more than happy to respond. Until then, good golfing, everyone.

Have you ever taken a lesson and the details, that were clear in the beginning, began to fade with time? Have you practiced for weeks without feedback? Purestrike Golf Academy has a solution to these improvement barriers. The solution is our Coaching Program. Click the link for more details. A training space has been created for you.

Contact Form