The Most Important First Move of the Downswing
The most important first move of the downswing for a golfer should begin with the rotation of their hips. However, I have noticed that for many golfers, this is a struggle.
One of the main reasons golfers struggle with rotating their hips is that their hip flexors have tightened up, restricting them from achieving early hip rotation. Starting your downswing with proper hip rotation helps you achieve more effortless speed in your golf swing. It also leads to the club slotting into a more consistent path, helping you to achieve straighter golf shots.
Why Hip Flexors Get Tight
Spending a lot of time sitting—whether it’s at a desk, in a car, or even on the couch—puts your hip flexors in a compressed position, causing them to shorten and tighten up. Your hip flexors are a group of muscles along the front of your upper thigh.
The primary hip flexors work together to flex and stabilize your hip, and they pull your thigh and torso together when you walk, run, sit, or stand. Since the hips connect the lower back to the legs, tight hip flexors make it harder for your pelvis to rotate properly. This can impact several other areas of your body.
Signs of tight hip flexors include pain or discomfort in the front of your hip that typically gets worse with prolonged sitting or repetitive hip-flexion movements like running and cycling.
Preventing and Releasing Tightness
To keep your hip flexors supple, make sure to get up and move more throughout the day. Try to change position every 30 to 45 minutes—or even sooner if needed—to avoid tightness. Stand up, walk around, or perform a quick stretch, if necessary.
Here are my top two stretches you can add into your day to help increase flexibility and mobility in the hip flexors. Hold each stretch for 30 seconds on each side, and repeat for three sets total, at least twice a day.
90/90 Stretch
- Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing the left wall.
- Extend your left leg out to the side and bend your knee at a 90-degree angle, so the bottom of your foot is facing the back wall.
- Square your shoulders to the front. To check that your back remains straight, extend your arms straight out in front of you. Your fingertips should face the front wall.
- Place your fingertips on either side of your right shin for balance. Think about sinking both hips into the floor.
- For an even deeper stretch, lean your chest as far forward as you can go without collapsing your upper body or losing the connection between your hips and the floor.
- Repeat on the other side.
Side-Lying Hip Flexor Stretch
- Lie on the floor on your left side with your knees bent so they’re in line with your hips. Your thighs and shins should form a 90-degree angle.
- Move your right foot backward and gently grab the top of the ankle with your right hand.
- Slowly and gently pull your foot with your right hand, bringing your leg around behind you while keeping your pelvis tucked under and being careful not to arch your back.
- You should feel a stretch in the front of your thigh and the hip flexor on the right side.
- Repeat on the opposite side.
