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Training

Hip Rotation With Stability

Creating dissociation in the body is one of the best ways to add power and distance to your golf game. Using the golf club for support, rotate your hips side to side slowly. Make sure you initiate the move with your hips and not your knees. Keep your upper body as still as you can. Do 10 rotations in each direction. 
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Rolling Hips

A great way to mobilize the hips through a full range of motion prior to playing golf. Sit up tall, use your hands for support as little as possible and drop the knees side to side trying to maintain 90...
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Hip Hinge

Having the ability to hinge and crease your body at your hips may be the most important aspect of movement quality when it comes to golf. Our hips are meant to be mobile, and if they aren't we result to major compensations with often times the lower back taking over and leading to eventual pain and injury through repeated rotation. 
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Shoulder External Rotations

Stand against a wall with your heels, tailbone, mid back and head touching the wall. Then bringing your elbows up to a 90 degree angle, keep the elbow as a fixed axis and try to reach the back of your forearms and palms back against the wall maintaining the contact points. 
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Athletic Stance T-Spine Wall Press

Set up a foot or so away from the wall in an athletic, golf posture stance. Rotate torso and sit into the hip closest to the wall placing palms against the wall. Try to get the trail arm straight as you actively press into the wall. The biggest compensation here will be to move the knees and hips excessively toward the wall. Do 2 sets of 5 reps per side allowing for a good exhale breath as you press into the wall each time. 
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Side Lying Open Books

Lying on your side, squeeze a foam roller or yoga block between your knees and bring the knees up toward waist height. Maintaining the squeeze reach the top arm up and open back toward the floor. Allow your torso and head to rotate following your arm however keep the hips and lower body still, actively squeezing the roller or block. Start with 2 sets of 10 reps per side.
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Kneeling Hip Flexor Stretch

Using an Aires pad or a stability disc. Keel on the pad with the other leg at 90 degrees. Pelvic tilt the hips forward to feel a stretch on the kneeling hip & quad. Reach same side hand as the kneeling leg behind head. Using a lateral lean, reach the elbow towards the sky & hold the stretch for 15 seconds
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