Get Ready for Golf: Improve Mobility, Swing, and Power Through Your Hips
- Dr. Matt Paluchniak
- Apr 28
- 2 min read
At EVOLV Physical Therapy & Performance, we know that golf is more than just a game—it’s a sport that requires flexibility, strength, and precision. Whether you’re a weekend golfer or a competitive player, optimizing your mobility and power can make all the difference in your performance. Here’s how you can prepare your body for a better golf game.
Improve Mobility for a Better Swing
Mobility is key for an efficient and powerful golf swing. Poor flexibility can lead to compensations that may increase the risk of injury and reduce swing efficiency. Here’s what you can do:
Thoracic Spine Mobility: Limited movement in your upper back can restrict your backswing and follow-through. Try open-book stretches and thoracic rotations to enhance mobility.
Hip Rotation Exercises: Your hips are critical for a smooth, powerful swing. Incorporate 90/90 hip rotations and pigeon pose stretches to improve internal and external hip rotation.
Shoulder and Wrist Mobility: Adequate shoulder and wrist mobility ensures you can control your club through the swing. Try controlled shoulder circles and wrist flexor/extensor stretches.
Enhance Your Swing Mechanics
A smooth and repeatable swing requires proper movement patterns and stability. Focus on these elements:
Core Stability: A strong core helps transfer power efficiently through your swing. Incorporate exercises like dead bugs, Pallof presses, and rotational cable chops.
Balance Training: Golf requires excellent balance, especially during the backswing and follow-through. Use single-leg balance drills, Bosu ball exercises, and lateral lunges to enhance stability.
Postural Awareness: Poor posture affects your swing plane and consistency. Work on maintaining a neutral spine through mobility drills and postural exercises like scapular retractions.
Develop Power Through the Hips
Generating power in your golf swing comes from the ability to transfer force from the ground up through your hips. Improve your hip strength and explosiveness with these exercises:
Hip Hinge Movements: Deadlifts and kettlebell swings help develop posterior chain strength, crucial for driving power.
Lateral Explosiveness: Side lunges and lateral bounds train the muscles responsible for stability and power during rotational movements.
Medicine Ball Rotational Throws: These mimic the explosive hip rotation needed in a golf swing and enhance rotational strength.
Final Thoughts from EVOLV Physical Therapy & Performance
A strong, mobile, and balanced body is essential for a powerful and injury-free golf game. By incorporating mobility exercises, refining your swing mechanics, and developing hip power, you’ll be ready to step onto the course with confidence.
Want to take your golf performance to the next level?
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