Goal: Improve Separation Between Pelvis & Torso

If a golfer cannot create separation in the Pelvic Rotation exercise, it’s unlikely they will be able to start the downswing with their lower bodies, which is what the pro’s do.

If you watch golf on TV, take note the next time they analyze a swing in slow motion. You will notice that the player’s hips shift laterally and start rotating towards the target while their upper body is still rotating away from the target. This creates a nice stretch in the muscles in the torso, similar to stretching an elastic band before firing it.

Many amateurs really struggle with this move, and end up trying to “hit the ball from the top” with their upper bodies rotating towards the target too early, shifting the hands out rather than down, and the resulting over the top issue.

This move is a huge speed and sequence killer, and can also make it more difficult to get the club approaching the ball in a desirable manner.

The ability to start the downswing with the hips requires a certain amount of mobility, strength, and most importantly coordination. Practicing this drill until you can keep your upper body still and rotate your hips as far as possible in both directions will make it much more accessible for you.

Try 2-3 sets of  5-10 repetitions in each direction, daily. Do it slowly at first so you can really control the movement, and try to increase the range of motion over time. You can do this exercise everyday, and I recommend doing it at least 3 x week to notice improvements. It’s also a perfect exercise to use before hitting balls or playing golf. In fact this is one of the exercises included in Dynamic Warm-Up #1 on the Fit For Golf App, which I recommend everyone goes through before practice or play.

If you struggle with this exercise, which you might at first, you can place your hands on a chair or club pressed into the ground which will help you keep the upper body anchored in place.