The Pelvic Power Source
The ability to move and control the pelvis in the golf swing is vital for efficient energy transfer and power. In addition, golfers who lack good pelvis movement in the swing are more likely to experience lower back pain and swing faults such as loss of posture, early hip extension and poor rotation to impact.
To improve pelvis motion for golf, regularly perform strengthening exercises for your abs and glutes. Also, practice the pelvic tilt and rotation movement that occur in the golf swing. Check out the following 10-minute workout example for better pelvis movement and rotation for your swing.
Cats & Dogs:
Purpose – To improve range of motion of your spine and motor control for pelvic movement in the golf swing.
1-2 Sets x 15 reps
TIPS: Move slowly and make sure the only area moving is the lower back and pelvis. Perform in front of a mirror for visual feedback and faster improvement.
Glute Bridges:
Purpose – To strengthen the glutes (buttocks)
2-3 Sets x 10 reps
TIPS: Engage your abdominals and flatten your back before you lift up. Lift your toes up for more glute engagement and less hamstring engagement.
Dead Bugs:
Purpose – Strengthen the Abdominals
2-3 Sets x 10 reps
TIPS: Focus on keeping your lower back flat and your abdominals engaged. Compressing the stability ball will help with this.
Pelvic Power House:
Purpose – To learn to coordinate pelvic tilt with pelvic rotation for your golf swing.
3 Sets x 10 reps
TIPS: Hold onto a golf club, bar or wall to maintain upper body stability. Think about tilting your pelvis backwards before rotating. Give your abs a “crunch” as your rotating. Perform in front of a mirror for visual feedback.
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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