Here’s a quick way to get more hip coil by activating one muscle group. Here’s how it works.

The renowned physical therapist Vladimir Janda said that the majority of muscle imbalances start at the hip flexors.

For this discussion its important to know that

Muscle Imbalances equals Golf Swing Faults

The renowned physical therapist Vladimir Janda said that the majority of muscle imbalances start at the hip flexors.

It’s virtually impossible to have full control over your posture if you can’t control your hip flexors.

And you can forget about controlling the 3 Amigos of posture (Head, Ribcage, Hips).

Can you now see how one area literally creates a domino effect through your entire golf swing?

Unlocking the Power: The Crucial Role of Hip Flexors in Golf Swing and Injury Prevention

The golf swing is a symphony of coordinated movements, an intricate dance between the golfer, the club, and the ball. At the heart of this kinetic ballet lies a group of muscles often underestimated in their significance—the hip flexors. These muscles, comprising the iliopsoas group, play a pivotal role in the execution of a powerful and controlled golf swing while simultaneously serving as guardians against golf-related injuries, especially those afflicting the lower back.

Understanding the Anatomy of the Hip Flexors:

The hip flexors are a group of muscles that bring the thigh and trunk closer together, initiating the bending motion at the hip joint. The primary players in this group are the psoas major, iliacus, and rectus femoris. Together, they form a muscular network that connects the spine, pelvis, and femur, orchestrating movements critical to the golf swing. The set up and address position is where the hip flexors set the tone for the rest of the golf swing.

The set up and address position is where the hip flexors set the tone for the rest of the golf swing.

Power Generation in the Swing:

The golf swing is a kinetic chain of movements that begins with the initiation of the backswing and culminates in the dynamic release of energy at impact. The role of the hip flexors in this process is twofold. Firstly, during the backswing, the lead hip flexor (left hip for a right-handed golfer) contracts, pulling the hip joint and pelvis into rotation. This rotation is fundamental for coiling the body and storing potential energy for the downswing.

during the backswing, the lead hip flexor (left hip for a right-handed golfer) contracts, pulling the hip joint and pelvis into rotation. downswing, the trail hip flexor (right hip for a right-handed golfer) comes into play. It engages forcefully, initiating the unwinding of the coiled body

As the golfer transitions into the downswing, the trail hip flexor (right hip for a right-handed golfer) comes into play. It engages forcefully, initiating the unwinding of the coiled body and driving the rotation through the hips. The efficient engagement of the hip flexors in the downswing transfers the stored energy from the backswing into the club head, resulting in a powerful and controlled strike.

Preventing Lower Back Injuries:

The intricate role of the hip flexors goes beyond power generation; they act as a safeguard against lower back injuries—a common concern for golfers. The rotational forces generated during the golf swing, especially the rapid transition from backswing to downswing, can place significant stress on the lumbar spine. The hip flexors, when functioning optimally, mitigate this stress by allowing for a smoother, more controlled transfer of energy.

Furthermore, the hip flexors contribute to the stability of the lumbar spine. A strong and flexible iliopsoas group helps maintain the natural curvature of the lower back, reducing the risk of overextension or unwanted lateral movements during the swing. This stability is crucial for preserving the health of the lumbar spine, especially in the face of the repetitive and asymmetrical motions inherent in golf.

References

McHardy, A., Pollard, H., & Luo, K. (2006). Golf injuries: a review of the literature. Sports Medicine, 36(2), 171-187.

Myers, T. W. (2011). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Elsevier Health Sciences.

Pink, M., Jobe, F. W., Perry, J., & Lee, S. (1990). Electromyographic analysis of the trunk in golfers. The American Journal of Sports Medicine, 18(2), 137-140.

Lindsay, D. M., Horton, J. F., & Paley, D. (2001). Electromyographic activity of the iliopsoas muscle and the rectus femoris muscle during walking in children with and without an intoeing gait. Physical Therapy, 81(7), 1422-1430.

Vad, V. B., Bhat, A. L., & Basrai, D. (2004). Management of overuse injuries and muscle imbalances in golfers. Sports Medicine, 34(13), 899-909.

McHardy, A., & Pollard, H. (2005). Muscle activity during the golf swing. British Journal of Sports Medicine, 39(11), 799-804.

Gluck, G. S., Bendo, J. A., Spivak, J. M., & Theisen, M. R. (2008). Biomechanics of the golf swing: implications for lower back injuries. Sports Medicine, 38(6), 491-503.

Lindsay, D. M., Horton, J. F., & Paley, D. (2001). The effect of stance width on the electromyographic activity of selected hip and leg muscles during the golf swing. Journal of Strength and Conditioning Research, 15(2), 178-182.