The golf swing is a dynamic motion that involves weight transfer, rotation, and coordination between your upper and lower body.
To perfect the mechanics of your swing, practice is crucial. However, to maximize your performance, incorporating specific training exercises in addition to your time spent on the golf course is beneficial.
In this post, I'll focus on mobility, the key attribute contributing to the fluidity of your swing. I'll detail exercises tailored for golfers aiming to develop this attribute, as well as include a breakdown of Tiger Wood’s drive to demonstrate the cross over between swing mechanics and these training exercises.
Your mobility work will address 4 regions of the body:
Ankles
Hips
Torso
Shoulders
Each section will include stretches and movement drills to maximize your range of motion with the golf swing. Now lets dive in.
The Ankles
Ankle mobility is important in golf for transferring weight and maintaining body alignment throughout the swing.
A primary motion of the ankle during the swing is dorsiflexion, which is simply how close the shin can move towards the toes, while keeping the foot in contact with the ground.
In the images of Tiger, you’ll see that during his backswing, his left shin moves towards his toes, bringing his ankle into dorsiflexion, allowing his knees, hips, pelvis, and torso to move into position for his downswing.
In addition to dorsiflexion, ankle plantar flexion and inversion also occur as Tiger moves throughout his swing.
Good ankle mobility with these movements leads to better weight transfer, body alignment, and overall efficiency with the golf swing.
Full Swing Demo
Below are 4 exercises for improving ankle mobility:
Calf Stretch
Emphasis: Ankle dorsiflexion
Coaching tips
Here, I'm using a stretch board. As an alternative you can use a step that is at least 2-3 inches in height
Keep the heel in contact with the ground as you move your shin towards your toes
Kneeling Lunge with Ankle Mobility
Emphasis: Ankle dorsiflexion
Coaching tips
Keep your heel down as you shift your weight forward
Utilize the side to side knee movement to combine ankle dorsiflexion with eversion/inversion for greater ankle mobility
Ankle Inversion
Emphasis: Ankle inversion
Coaching tips
Gently apply pressure to the outside edge of the foot to move the ankle through inversion
Place a pad under the foot if a hard surface is uncomfortable
Ankle Plantar Flexion
Emphasis: Ankle plantar flexion
Coaching tips
Gently apply pressure to the top of the foot to move the ankle through plantar flexion
Play with moving the foot side to side, combining plantar flexion with inversion/eversion for greater ankle mobility
Place a pad under the foot if a hard surface is uncomfortable
The Hips
Hip mobility is important in golf for rotation and extension to occur during the swing.
Here, we see that Tiger's pelvis rotates to the right causing his right hip (trail hip) to rotate inward (internal rotation) and his left hip (lead hip) to rotate outward (external rotation) during his backswing.
As he moves through his downswing and follow through, his right hip externally rotates and his left hip internally rotates.
Upon completing his swing, both hips extend, his left hip fully internally rotates, and he moves towards a forward facing position as he finishes his follow through.
Ideal range of motion with hip rotation and extension is crucial for generating power, maintaining body alignment, as well as ensuring fluidity in the golf swing.
Full Swing Demo
Below are 5 exercises for improving hip mobility:
Knees Fall In & Out
Emphasis: Hip internal rotation/adduction, hip external rotation/abduction
Coaching tips
Move each hip through its full range of motion as you rotate the pelvis
Maintain an engaged core as you rotate to prevent excessive arching of the low back
Figure 4 Stretch
Emphasis: Hip external rotation
Coaching tips
Maintain a flat back and level pelvis as you position your legs for the stretch
Apply pressure with your hands for a greater stretch
Hip Internal Rotation - Hands & Knees
Emphasis: Hip internal rotation
Coaching tips
Maintain a neutral spine and level pelvis as you pivot on the knee caps, rotating internally in the hips
Kneeling Lunge Hip Extension
Emphasis: Hip extension
Coaching tips
Engage your core, flex the glute of the rear leg, and shift your body forward to extend the hip
Keep the front foot flat as you shift your body forward
Pelvis Rotation
Emphasis: Hip internal and external rotation
Coaching tips
Move each hip through its full range of motion as you rotate the pelvis
The Torso
Torso rotation is important in the golf, because it also contributes to generating power.
Looking at Tiger’s torso, we can see that both the lower back (lumbar region) and upper back (thoracic region) contribute to this movement. However, his thoracic region is more involved in the rotation, especially at the end of his backswing and follow through. This is because the lumbar region moves in tandem with the pelvis to provide stability, while his upper back allows for greater rotation so the shoulders and arms can move into position throughout the swing.
Additionally, the torso also involves extension, and side bending during the swing.
Performing mobility exercises to improve range of motion with these movements, while placing an emphasis on torso rotation and extension will greatly enhance the fluidity and power of your golf swing.
Full Swing Demo
Here are 8 exercises to improve torso mobility:
Open Book
Emphasis: Spinal rotation
Coaching tips
Maintain an engaged core as you rotate to prevent excessive arching of the low back
Side to Side Leg Lowers
Emphasis: Spinal rotation
Coaching tips
Maintain an engaged core as you rotate to prevent excessive arching of the low back
T Spine Rotation - Stick
Emphasis: Spinal rotation
Coaching tips
To emphasize upper back mobility, maintain a stable pelvis as you rotate
To emphasize spine and hip mobility, rotate the pelvis with the spine
T Spine Rotation - Bent Over
Emphasis: Spinal rotation
Coaching tips
This drill helps to improve hamstring flexibility for the ball ready position
To emphasize upper back mobility, maintain a stable pelvis as you rotate
To emphasize spine and hip mobility, rotate the pelvis with the spine
Golfer Rotation - Stick
Emphasis: Spinal rotation, hip rotation, ankle dorsiflexion
Coaching tips
This drill ties multiple aspects of the golf swing together
Combine spine and hip rotation with ankle dorsiflexion as you perform this drill
Side Bends
Emphasis: Spinal lateral flexion
Coaching tips
Maintain an engaged core to support the spine as you move from side to side
Spine Extension Arm Raise
Emphasis: Spinal extension
Coaching tips
Maintain an engaged core to support the spine as you extend
Cat Cow
Emphasis: Spinal flexion and extension
Coaching tips
As you round your back towards the ceiling, push with your hands into the floor to spread the shoulder blades, while tucking the pelvis and chin
As you arch your back away from the ceiling, gently squeeze your shoulder blades together
The Shoulders
Shoulder mobility is important in golf, because it plays a significant role in the rotational movements during the swing.
With Tiger, we see that both his shoulders involve a series of movements that enable him to swing the club effectively. Here’s a breakdown of his shoulder mechanics throughout the different phases of the golf swing:
Backswing
Right Shoulder (Trail Shoulder)
External Rotation: As the club is taken back, his right shoulder undergoes external rotation. This movement helps in widening the swing arc and setting the stage for a powerful downswing.
Left Shoulder (Lead Shoulder)
Internal Rotation and Horizontal Adduction: During the backswing, his left shoulder undergoes internal rotation and horizontal adduction, positioning his arm across his body. This movement is part of creating the upper body turn necessary for a full backswing.
Right Shoulder Blade
Scapular Retraction: His right shoulder blade (scapula) moves toward the spine (retraction), contributing to the upper body’s turn and external rotation of the shoulder.
Left Shoulder Blade
Scapular Protraction: His left shoulder blade (scapula) moves forward around the rib cage (protraction) accommodating his torso’s rotation during the backswing. This scapular motion aids shoulder internal rotation, and ensures that a full backswing position is achieved.
Downswing
Right Shoulder (Trail Shoulder)
During the downswing, his right shoulder maintains an externally rotated position.
Left Shoulder (Lead Shoulder)
His left shoulder begins to move away from the body as part of the uncoiling process.
Follow-Thorough
Right Shoulder (Trail Shoulder)
Internal Rotation: After impact, his right shoulder begins to internally rotate, allowing the club to continue its arc around the body in the follow-through.
Left Shoulder (Lead Shoulder)
External Rotation: After impact, his left shoulder begins to externally rotate, allowing the club to finish its arc with the follow-through.
Right Shoulder Blade
Scapular Protraction: His right shoulder blade moves away from the spine (protraction), facilitating the natural completion of the swing.
Left Shoulder Blade
Scapular Retraction: His left shoulder blade moves towards the spine facilitating the rotation of the body during the completion of the swing.
Shoulder and scapular mobility contributes significantly to the acceleration of the golf club; as well the rotation needed to ensure a smooth and powerful swing.
Full Swing Demo
Below are 4 exercises for improving shoulder mobility:
Shoulder External Rotation
Emphasis: Shoulder external rotation
Coaching tips
Allow the shoulder blades to move in towards the spine as the thumbs move outward
Shoulder Blade Squeeze and Spread
Emphasis: Shoulder blade retraction and protraction
Coaching tips
Squeeze the shoulder blades together as you pull your fists toward you, and spread the shoulder blades as you reach your fists away
Sleeper Stretch
Emphasis: Shoulder internal rotation
Coaching tips
Apply light pressure to the forearm during the stretch
Cross Arm Stretch
Emphasis: Shoulder horizontal adduction
Coaching tips
Apply pressure with the other arm for a greater stretch
Summary
Improved mobility fosters a golf swing that is more fluid, dynamic, and effective. By integrating targeted mobility exercises into your routine, you’re laying the groundwork for enhanced swing mechanics and overall better golf performance, with less risk for injuries. Adopt these drills as essential elements of your training to build a strong foundation for your golfing skills.
Sources
Tiger Woods videos - Taylormade Golf https://youtu.be/Jlp8G9paliw?si=wjeWaYnpOdwToUGf
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