Use These 3 Hip Mobility Movements to Help Lower Your Handicap

Hip mobility can be crucial to improving your performance on the golf course. Hip mobility movements can help golfers increase posterior chain flexibility, pelvic control, joint range of motion, and reduce pain associated with multiple rounds of golf. We love using hip mobility movements at our South Tampa studio because they can be beneficial to all our clients whether they play golf or not. The Ultimate Golf Warm-up 1.o created by the Tampa Strength trainers at our South Tampa studio contains numerous hip mobility movements that will help increase your range of motion & mobility and hopefully lower your golf handicap.

The Ultimate Golf Warm-up will provide you with four routines containing stretching, mobility, and dynamic warm-up movements that will help you before, during, and after your next round of golf. The following videos highlight three specific hip mobility movements from the Ultimate Golf Warm-up 1.o that will help golfers play better on the course & feel better off it.

90/90 Rotations

Sitting on the floor, set up your legs in the 90/90 position. The heel of the lead leg should be in line with the knee of the trail leg. Pivoting on the big toe of your back leg, lift the knee as far as you can till the opposite knee comes off the ground, and you transition the 90/90 to the opposite side. Perform 10 total reps while holding the end range of each movement for approximately 5 seconds.

Internal Rotation Liftoffs from Frog

Setup in the table top (quadruped) position then go down to your elbows. Slowly spread your legs out laterally till you hit the end range for your inner thigh (groin) muscles. Make sure your knees stay inline with your hips and the inside of your feet are on the floor. Once you reach your end range, internally rotate one of your thigh bones, lifting your foot off the ground. Perform 5-10 reps on each leg while holding the end range of each movement for approximately 5 seconds.

Standing Hip CARs

Setup with feet about hip with apart, lift one foot off the ground, and pull it across the center line of your body (adduction). Lift that leg to waist level (flexion) while rotating the thigh externally. Rotate that bent leg away from the opposite leg (abduction) and rotate the thigh internally at the end range until that leg falls into extension. Repeat this process 5-10 times on each leg. Use golf club for balance if necessary.



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These movements will enhance the flexibility and mobility you need to swing the club faster, improve your driving distance, and lower your handicap.

If you’re ready to experience the Ultimate Golf Warm-up 1.o, download it on the Tampa Strength App or the Tampa Strength Online Training Portal. Call 813-731-2901 to learn about all the golf fitness training opportunities we have to offer.

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