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Increase Hip and Torso Speed - Fitness Friday #71.

Increase Hip and Torso Speed – Fitness Friday #71.

Increase Hip and Torso Speed – Fitness Friday #71.

Hi, I’m Mel Sole, Director of Instruction at the Mel Sole Golf School, headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.  We conduct 1, 2, and 3-day golf schools, hourly golf lessons, and senior golf schools—any golf instruction program your heart desires. Give us a call at 800-624-4653 or 843-237-4993.  We will be happy to book a commuter school or a package that contains accommodations, golf, and golf school.

Golf Blog by the Mel Sole Golf School.

Today is January 19th, 2018, and we present 5 Ways to Increase Hip and Torso Speed. Fitness Friday #71.  A Golf Video Blog with Mel Sole, Director of Instruction and Master Professional at the Mel Sole Golf Schools headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.

5 Ways to Increase Hip and Torso Speed.

Today our guest is Brandon Harris, CO-Founder of Premier Fitness Systems in Scottsdale, Arizona.  A gym that specializes in golf fitness and golf performance.  

Having great hip and torso speed is key to hitting the golf ball. The ability to separate the trunk from the torso is essential, so this drill is one of the very best I have seen for this skill.  A swiss ball and yoga mat are all that is needed for this awesome flexibility and core strength exercise!

Trunk Rotation Using a Physio Ball:

Lay down on a yoga mat and put your legs and feet on the physioball right about ankle height with the legs fairly straight.  Arms are outstretched at 90 degrees to the body with the palms facing down.  Puch upwards through the gluts until your body is in a straight line. Now pick your right leg up to a point towards the ceiling (or as far as you can go) and rotate as far as possible to the left. Hold for about 5 seconds and return to the starting position.  Do this once more before going to the opposite side and repeat for about 10 to 15 repetitions. Try and keep your shoulders flat on the ground at all times.  It is better to come up short on the rotation than allow your shoulders to lift.  The more you do this, the easier it will become.

Thoracic Spine Rotation:

Get into a half-kneeling position with the right knee up.  Extend your arms out in front of you with the palms together.  Keeping your hips as stable as possible, take your right arm and extend it as far back as you can, keeping your lower body stable and the left arm still extended in front of you.  Do 10 or 15 reps per side.

Upper and Lower Body Separation:

Get into a strong push-up position with your abs engaged and your wrists directly under your shoulders. Bring your right foot forward until it is on the outside of your right hand.  Hold for 2 seconds.  Bring your right forearm up and press against the right knee, pushing out gently for another 2 counts. Lifting your right arm, rotate your torso until the right arm is stacked above the left in a straight line. (or as far as you can go) Hold for 2 seconds. Return to the starting position. Repeat on the other side. Do about 10 reps per side.

Starfish Rotation:

Get into an athletic position with your legs spread apart as far as you can and your torso bent forward slightly. From this position, move from side to side to warm up the inner thigh and slowly stretch out the tight ligaments.  Once you have done that for about a minute, try and place both palms flat on the ground. Suppose you have difficulty doing this, use a yoga block or a small wooden box.  Take your left arm and extend it up above your head so that both arms are in alignment.  Hold for a count of 2 and return to the starting position.  Repeat on the other side.  You may allow your head to rotate along with your torso in this exercise—10 to 15 reps per side.

Upper Body Strength Rotation:

Using a theraband, get into a split stance with the right leg forward, and holding the band in the right hand. Lean your upper body slightly forward, mimicking a golf posture. Pulling the right arm back and allowing the left arm to rotate in front of your torso, try and get as much rotation in the upper body as possible without the lower body moving. If you find this too easy, increase your tempo. Do 12 to 15 reps per side.

Source: Brandon Harris      Premier Fitness Systems   Mel Sole Golf School

Thanks for watching – Increase Hip and Torso Speed – Fitness Friday #71.

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